The Core Question: To Eat or Not to Eat?
For many athletes, particularly those new to long-duration, high-intensity workouts like the Murph challenge, the question of pre-workout fueling is a major point of anxiety. Going in fasted can lead to depleted energy stores and early fatigue, while eating too much or too close to the workout can cause cramps, nausea, and general digestive distress. The best strategy is a thoughtful and timely nutrition plan that provides the necessary energy without weighing you down.
The Day Before: Glycogen Loading and Hydration
Performance in an endurance-style workout like Murph doesn't start on the morning of the event; it starts with preparation in the preceding days. This means focusing on topping off your glycogen stores—your body's primary energy source for exercise—and ensuring you are well-hydrated. The last 24 to 48 hours are especially important.
- Prioritize Carbohydrates: Eat carb-rich meals every 3–4 hours the day before Murph to maximize muscle glycogen storage. Think pasta with lean meat, rice bowls, or smoothies with fruit and oats.
- Reduce Fiber and Fat: Tapering down high-fiber and high-fat foods in the 24-48 hours before the workout helps prevent gut stress. These macronutrients slow digestion, which is the last thing you want on Murph day.
- Hydrate Consistently: Drink plenty of water throughout the day before the event. A general rule is to drink at least half your body weight in ounces of water, and potentially more if training in high heat. Consider adding electrolytes to your hydration routine.
The Morning of: Timing is Everything
Your final pre-Murph meal is about topping off your energy without causing discomfort. The timing is crucial to give your body enough time to digest.
- 1.5 to 2 Hours Before: Aim for a balanced meal of 30-60 grams of easily digestible carbohydrates and 20-40 grams of lean protein. Keep fat and fiber low. Examples include: oatmeal with a scoop of protein powder, a banana with almond butter, or toast with egg whites.
- 30 to 60 Minutes Before: If you need a quick energy boost, a light, fast-digesting carb snack can help. A handful of gummies, a small piece of fruit, or a rice cake are good options.
What to Eat: A Tale of Two Meals
Not all foods are created equal when it comes to fueling for a demanding workout like Murph. Your choices can be the difference between a strong performance and stomach trouble.
| Best Pre-Murph Foods | Worst Pre-Murph Foods |
|---|---|
| Oatmeal with fruit and honey: Excellent source of complex carbs for sustained energy. | High-fat breakfast burrito: Fatty foods digest slowly and can cause nausea and sluggishness. |
| Toast with egg whites: Provides quick carbs and lean protein without heavy fat. | Greasy sausage or bacon: Saturated fats are hard to break down and can lead to cramps. |
| Smoothie with protein powder, berries, and spinach: Easily digestible and nutrient-dense option. | High-fiber cereal or beans: Excessive fiber can cause gut issues and bloating during exercise. |
| Banana with a smear of almond butter: Quick carbohydrates and a bit of fat for steady energy. | Large, unprocessed vegetable salad: Difficult to digest fiber can cause stomach upset. |
Hydration Strategy for Peak Performance
Starting the workout properly hydrated is a cornerstone of a successful Murph. Don't wait until the morning of to start hydrating aggressively, as this can be ineffective and potentially dangerous. The strategy should begin days in advance and include electrolytes.
- Days Before: Aim for consistent fluid intake. Drink plenty of water throughout the day, ensuring your urine is a light yellow color.
- Morning of: Drink 16-24 ounces of water upon waking, and continue to sip water leading up to the workout.
- Electrolyte Support: For those in hot climates or who sweat heavily, consider supplementing with electrolytes. Good sources include electrolyte mixes (LMNT, Nuun), coconut water, or simply adding a pinch of salt to your water.
What to Eat During Murph
For most athletes, mid-workout nutrition is unnecessary for Murph, especially if it takes under an hour. The focus should be on hydration.
- Small Sips of Water: Take small, frequent sips of water or an electrolyte drink during transition periods to stay hydrated and prevent cramping.
- Avoid Large Food Portions: Do not consume solid food during the workout, as it can cause significant digestive distress.
Your Post-Murph Recovery Meal
Once you finish, your body immediately needs to start the repair process. Refuel within 30-60 minutes with a combination of carbs and protein to replenish glycogen stores and repair muscle tissue.
- Protein + Carb Combo: Examples include a protein shake with a banana, chicken with rice, or eggs and sweet potato.
- Rehydrate and Replenish: Continue to rehydrate with water and electrolytes to replace lost fluids.
Conclusion: Fuel Smart, Finish Strong
Eating before Murph is not just recommended, it's essential for optimal performance, safety, and recovery. The key is to get the timing and macronutrient composition right. By focusing on a high-carb, moderate-protein meal several hours before, a light snack closer to start time, and consistent hydration throughout your preparation, you can provide your body with the fuel it needs to tackle this formidable challenge. Avoid heavy, fatty, or high-fiber foods that can disrupt your digestive system. Remember, Murph is a tribute, and preparing your body properly is the best way to honor that legacy. For further strategies on tackling the workout itself, check out helpful guides from CrossFit experts. Again Faster provides strategies to tackle Murph for more insight into planning your execution.
