Forerunner Nutrition

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Basil Samara
🏋🏼‍♂️Helping CrossFitters Fuel for Fat Loss & PRs
🔥Tips to Build Muscle & Drop Body Fat
🚀500+ Lives Transformed
📊FREE Custom Macro Calculator⬇️
https://coaching.forerunnernutrition.com/custom_macros

10/25/2025

What is carb loading? 🤔

Before I go full science mode, here’s the simple version 👇🏼

1-2 days before your comp, you’ll want to bump up your carbs — think pasta, rice, granola, fruit.
Aim for roughly 6–8g carbs per kg of body weight.

Skip high-fiber veggies and fatty foods (they’ll just sit in your stomach).
Hydrate well, and don’t freak when the scale jumps — carbs pull in water, not fat.

If you’ve never carb-loaded before, go light. Your gut will thank you later.

Have you tried carb loading before?

10/22/2025

These are my go-to high protein meals when I want to stay lean, strong, and fueled for training.

Save this post to make next week’s meal prep easy and delicious! 🔥

🍖 4 beef bowls I rotate throughout the week ⬇️
👉🏼 all 30g+ protein
👉🏼 all under 580 calories
👉🏼 all take less than 15 minutes when you batch prep

I cook up my ground beef, rice, and veggies on Sundays so all I have to do is mix and match flavors during the week so there’s zero stress, max results.

10/15/2025

Avoid these mistakes 🚨

Not sure how to fuel properly before training?
Find the exact foods I have my athletes eat to help them hit their goals and train hard on the last slide 👉🏼

10/14/2025

Bread isn’t the problem.
Chronically under-fueling is.

Your body’s running on fumes by the time you finally eat, so anything you give it 2 bread, fruit, or even air, gets stored because your metabolism’s in survival mode.

You don’t need to cut carbs.
You need to fuel like an athlete.

Here are 5 easy breakfast ideas that’ll help you hit at least 30g of protein and actually fuel your training 👇

📌 Save this post for later so you never have to wonder what to eat in the morning again.

🥣 1️⃣ Greek Yogurt Bowl (35g protein)
• 1 cup Fage 0% or Two Good Greek yogurt (20g)
• 1 scoop vanilla protein (20–25g)
• ½ cup berries + 1 tbsp almond butter

🥯 2️⃣ Egg & English Muffin Sandwich (32g protein)
• 2 whole eggs (12g)
• 3 egg whites (10g)
• 1 slice low-fat cheese or turkey bacon (6g)
• 1 high-protein English muffin

🥤 3️⃣ Protein Smoothie (35–40g protein)
• 1 scoop whey protein (25g)
• 1 cup Fairlife milk (13g)
• ½ frozen banana + handful spinach + 1 tbsp peanut butter

🌾 4️⃣ Overnight Oats (30–35g protein)
• ½ cup oats
• 1 scoop protein powder
• ¾ cup Fairlife milk
• ¼ cup Greek yogurt
• Add berries + cinnamon if you want

🌯 5️⃣ High-Protein Breakfast Wrap (30–35g protein)
• 1 Mission Carb Balance wrap (8g)
• 3 oz turkey slices (20g)
• 2 scrambled eggs (12g)
• 1 slice low-fat cheese
• Add spinach or salsa for flavor

🍳 Stop skipping breakfast.
Fuel early. Lift heavy. Look like you train.

10/13/2025

Man, I’ve gotta brag on Icee for a sec 👏🏼
We’ve been working together since June, and she’s down 9lbs and 5% body fat.

What I love most isn’t just the numbers, it’s how she’s showing up differently.
More confident. More consistent. More in control of her nutrition instead of letting it control her.

This is what happens when you stop guessing, fuel your body the right way, and give it time to work.
Proud of you, Icee 💪🏼🔥

Drop a 💪🏼 for Icee in the comment’s to congratulate her, she’s earned it!

10/08/2025

If you’re training like an athlete but eating like a bird… your body’s confused. 😵‍💫
You can’t expect performance or fat loss when you’re under-fueled.
1,200 calories isn’t “discipline.” It’s a stall waiting to happen.

💬Tag a friend who needs this reminder 👀

10/07/2025

3 Breakfast Ideas for CrossFit athletes who want to build muscle and lose fat 👇🏼

If you’re not doing breakfast then you’re doing it wrong. Save this post to reference later 📍

1️⃣ Power Breakfast Bowl
¾ cup cooked oats + 1 scoop whey protein + 1 tbsp almond butter + ½ banana + 1 tbsp honey + cinnamon & salt
🔥 Great pre-training fuel — quick carbs, steady energy

2️⃣ Veggie Egg Scramble + Toast + Fruit
4 egg whites + 2 whole eggs + sautéed peppers & spinach + 2 slices sourdough toast + 1 tsp butter or avocado spread + 1 small apple or berries
💪 Balanced for recovery — refuels glycogen + supports muscle repair

3️⃣ Greek Yogurt Parfait & Bagel Combo
1 cup Greek yogurt + ½ scoop whey + ½ cup granola + ½ cup berries + 1 small bagel + light cream cheese
⚡️ Perfect for busy mornings — high protein, easy carbs, quick to grab

4️⃣ Breakfast Burrito Bowl 🌯
1 whole egg + 3 egg whites + ½ cup cooked rice + ¼ cup black beans + ¼ avocado + salsa + spinach & peppers
💥 Around 30P / 60C / 15F — packed with flavor and volume. Great post-WOD meal that keeps you full without feeling heavy.

5️⃣ Turkey Bacon Breakfast Sandwich 🥯
1 whole-grain English muffin + 3 slices turkey bacon + 1 whole egg + 1 egg white + slice of low-fat cheese + spinach + tomato
🍳 About 32P / 58C / 14F — balanced, high-protein breakfast you can prep fast or grab on-the-go.

Address

Las Vegas, NV

Telephone

+17026302975

Website

https://www.forerunnernutrition.com/

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