Jan-15 Office Hours is live in the Client Vault.

This Office Hours went deep on carbohydrate timing. We talked a lot about how carb timing can matter as much as quantity, and how poor timing often shows up as bad sleep, inconsistent recovery, and late-night fueling chaos.

We broke down why so many CrossFit athletes underfuel around training, then try to overcorrect at dinner, and then wonder why sleep quality and bodyweight feel unpredictable.

We also covered intra-workout fueling as one of the most underused performance levers in the sport, how concentrating carbs pre/during/post training can clean up sleep without lowering total intake, and why scale weight often jumps when carbs finally increase (and why that’s usually glycogen + water, not fat).

@Haley Ruth

also put together a great content piece on this in the Nutrition section of RPL: https://www.skool.com/ruth-performance-lab-1681/intra-workout-fueling-guide?p=d8ccd320

If you’re training hard but still feel like recovery and fueling are harder than they should be, this one will change how you think about carbs and daily structure.

All 1v1 clients can now watch it inside the Office Hours → Client Vault.

For everyone else, I recommend just checking out Haley's post on intra-workout fueling to better understand the who / what / why / how !

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