Timing is Everything

Timing is everything.  Well- maybe not quite everything, but it’s super important in your quest for improved athletic performance.  It isn’t just what you eat but also when you eat it that determines optimal CrossFit Performance.

PRE-WOD NUTRITION

As your workout draws near, your thoughts should turn toward effective hydration and maximizing carbohydrate stores in muscle.  Strive for at least 50 grams of carbohydrates a couple hours before and upcoming WOD to help maximize muscle glycogen stores to power through those muscle-ups and Olympic lifts and consume ample fluid to avoid even mild levels of dehydration.  Meanwhile, taking at least 15 to 20 grams of whey protein a couple hours before workouts can help maintain muscle-acid levels during training.  However, be careful with what you consume in the hour prior because gastric content and bloating can reduce performance.  Usually, this is the time when some will use a preworkout supplement including caffeine.

DURING THE WOD

If your training period is relatively short, lasting only 15 to 30 minutes, then the need for “intraworkout” nutrition is reduced.  However, for those training for longer periods, maintaining hydration and providing some fast-acting/high-glycemic  carbohydrates and even some branched-chained amino acids can aid performance.

POST-WOD NUTRITION 

The stimulus on muscle growth is strongest in the first couple of hours after training and slowly abates thereafter.  It is important to understand that exercise increases muscle protein synthesis and muscle protein breakdown, two counterbalancing yet distinct processes.  Simply put, the most potent way to maximize the former is by consuming high-quality protein and to maximize the latter is with higher-glycemic carbohydrates.  Strive for at least 1/4 gram of protein and 1/2 gram of carbohydrates per kilogram of bodyweight as soon as possible after completing training, following that up with a protein and carbohydrate meal two to three hours later.

The Box Dec/2012

________________________________________________________________________________

WOD – 01.16.2013

All Levels:

Skill/Strength work:  5×5 over head squat (moderate weight)

“Diane”

21-15-9

deadlift (225#/155#)`

hand stand push ups

- – - – - – - – - – - – - – - – - – - – - – -

Level One:

Same as All Levels

- – - – - – - – - – - – - – - – - – - – - -

Teen:

Skill/Strength work:  bench press 3×5, pull ups 3×5

WOD:

12 minute AMRAP:

15 kettlebell swings

10 wall balls

5 burpees

 

Post results to comments