When we talk about nutrition, most people focus on what to eat (protein, carbs, fats, calories), but when you eat plays a huge role in how you feel, perform, recover, and even how your body composition changes.
At CrossFit Longma, we emphasize both quality nutrition and smart meal timing to help you get the most out of your training and your day-to-day energy.
✅ Why Meal Timing Matters
Meal timing affects everything from energy levels to fat metabolism to workout recovery. Here's why it counts:
- Steady energy: Eating balanced meals every few hours helps maintain blood sugar and prevents the spikes and crashes that lead to fatigue or cravings.
- Workout performance: Properly fueling before and after training can significantly improve your strength, stamina, and recovery.
- Muscle retention and fat loss: Regular, protein-rich meals support lean muscle, especially when you’re training intensely or aiming to lose weight.
- Sleep and digestion: Eating too close to bed can interfere with rest and impair digestion, while timing meals earlier supports better recovery.
🥗 Simple Meal Timing Tips
Here are some general guidelines that fit most active lifestyles:
- Eat every 3–5 hours.
Spacing meals throughout the day supports stable blood sugar, energy, and appetite regulation. - Pre-workout nutrition:
Fuel up 60–90 minutes before with carbs and protein (like a banana and peanut butter or eggs and toast). This gives you energy without weighing you down. - Post-workout nutrition:
Eat within 1 hour of training to help with muscle repair and glycogen replenishment. A meal with protein, carbs, and a little fat works best. - Don’t overload at night.
Finish your last meal 2–3 hours before bed. This helps with digestion, hormone balance, and sleep quality.
🕓 What About Intermittent Fasting?
Intermittent fasting (IF) is a strategy that restricts food intake to specific windows of time (such as 16:8—16 hours fasting, 8 hours eating).
For some people, IF can be a helpful tool for weight control and appetite awareness. But it’s not a magic bullet, and it may not be the best fit for everyone—especially if:
- You’re training intensely or early in the day
- You struggle with energy dips or mood swings when fasting
- You under-eat during your eating window
If you do choose to follow intermittent fasting, make sure your meals are nutrient-dense, protein-rich, and timed to support your workouts. It's still critical to eat enough during your feeding window to support muscle repair and daily activity.
At CrossFit Longma, we don’t push one-size-fits-all nutrition plans. Instead, we help you find the best approach for your body, schedule, and goals, whether that includes intermittent fasting or more traditional meal spacing.
Consistency Over Perfection
Meal timing doesn't have to be perfect—but being intentional goes a long way. Whether you're aiming to gain strength, drop body fat, or simply feel better during the day, smart timing paired with balanced meals gives your body the support it needs.
Want help building a meal plan that fits your training and lifestyle?
Book your free intro at CrossFit Longma and talk to a coach about how nutrition and timing can work for you.
👉 Schedule Your Intro Here
