How to Fuel Your CrossFit Class — Even at 6am

We get it. Eating a full meal at 5am is not exactly appealing.

But if you’re heading into a CrossFit class first thing in the morning, having some fuel beforehand can make a huge difference to how you feel and perform.

CrossFit is high-intensity, and carbohydrates are your body’s preferred fuel for this type of training. Going into class completely fasted can leave you feeling flat, sluggish or like you’ve got nothing in the tank.

You don't need to eat a full breakfast, though.

If you're training at 6am and don't fancy solid food, try getting some quick, easy-to-digest carbs in 15–30 minutes before class.

Quick options for a 6am session

• A banana

• Fruit juice or a small smoothie

• Toast with honey or jam

• Rice cakes with honey/jam

• A small portion of cereal

• A few jelly sweets

• A sports drink

The aim isn't to feel stuffed before you train. Just give your body some readily available energy to work with.

Then, once you've finished your session, have a proper breakfast containing protein + carbohydrates to help you recover and refuel.

And if you genuinely can't stomach anything that early? That's okay too. Start small, experiment with different options and see what works best for you.

Don't just turn up to class — fuel the work you're about to do.

Training at 6am?

Try one of the options above before your next early session and see if you notice a difference.