meat and nuts before weightlifting / crossfit
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For weightlifting, yes. For crossfit, it depends on the length of the wod. If it goes on longer than 20 min, you might want to have a drink with some carbs in it. Even something like honey and salt would be a simple yet incredibly effective combo.
Anything glycolytic in nature (lactic acid buildup) will benefit from having carbs to fuel the session. You may be able to get by with having a shake or something small, but even more important is glycogen replenishment from the day before. The more volume you train with, the more carbs you eat, plain and simple! Eat tonight for tomorrow's workout!
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