NEXT NUTRITION NUGGET:
Post-workout meals/snacks
This is ALWAYS a topic of controversy amongst athletes, and you can find different opinions all over the CF community.
Like anything else, you have to find the combination that works for you and your body. Like Robb Wolf always says, unless you try several different approaches, you'll never know which is best fit for YOU!
Experimenting to see how you FEEL and if you're getting the results you want in terms of energy levels, recovery, and body composition is key.
Soooo, here's the deal!
You know that eating PROTEIN elicits the release of GLUCAGON giving you energy and also builds and repairs muscle.
You also know that eating CARBOHYDRATES elicits the release of INSULIN which stores fuel in the muscles and liver for later use. It also turns EXTRA CARBS and stores them as FAT.
There is a window of time post-workout where an athlete can take advantage of increased muscle cell volume (which stimulates protein synthesis and the recovery process). To prevent muscle breakdown after exercising, consuming protein and possibly some carbs keeps the muscles in an anabolic (building) mode.
Recommendations?
1. Some recommend liquid nutrition immediately after working out as it's absorbed quickly and the protein (amino acids) and carbs (glucose) get into the cells super fast to kick off the recovery process.
*PLEASE NOTE THAT LIQUID NUTRITION IS ONLY A GOOD BET AFTER A WORKOUT! Not for breakfast, lunch, dinner, or other snacks! Because shakes/smoothies/etc. are digested quickly AND people tend to load them up with carbs, many (myself included) gain weight when relying on shakes for anything but quick post-workout fuel. Don't start going protein shake/smoothie crazy on us. EAT REAL FOOD!
*I did a blog post a while back on whey protein isolate mixed with water, which is what the husband and I have been doing for about 5-6 months. We hadn't thought much about what to eat after CrossFitting before then, and I tell ya- recovery is SO MUCH BETTER! I definitely notice a difference in my next workout when I forget to have it. Rich likes the Jay Robb vanilla whey (pictured above) with water. It has stevia, which as you know, has mixed reviews. I just use the plain Solgar whey isolate mixed with water- not tasty, but it does the trick. I would caution against the powders with sucralose or any added sugars and chemicals.
2. Others suggest eating a small amount of protein and a starchy carb (like sweet potatoes or yams) within an hour to replenish the glycogen in the muscles and also provide amino acids for protein synthesis.
You'll have to try this on for size and see if it fits. Robb Wolf has an excellent article (LINKED BELOW) on who might be better off sticking with a low-carb PWO meal and others would be find with a higher carb PWO fuel source.
Definitely read that article- super worthy!
3. At the Whole 9 seminar, they suggested eating a small amount of protein and fat BEFORE working out to signal the body to start releasing energy (makes sense hormonally, eh? Gotta get the glucagon on alert!) and then eat a meal-sized serving of protein, a handful of a starchy veggie RIGHT AFTER working out (within 15-30 minutes) to take advantage of that window of time where the cells intake nutrients easily and quickly.
Today's Reading Material:
VERY CLEAR, TO THE POINT article by Robb Wolf:
PWO Nutrition- High or Low Carb?
*Please note that this blog post focuses on muscle BUILDING. His point is that protein post-workout is key- not carbs.
MDA- Muscle Building and Carbs
FIRST CF OPEN WORKOUT!
Jack, you're lookin' guilty again...
Notice the drunken Irishman on the floor.
Nice touch, UpChuck. :)
10 minutes sounded so manageable, didn't it? :)
Wow!
What a great workout! Wheels were turnin' after classes on how to strategize in order to pound out more reps if this one turns up again in our programming.
Top scores in the elite CF community were in the 9's for men and 8's for women. Yamma...
Rich, Lake Mill, and T.W. were all super close for the CFKW men, and then Amy Guns got top time as the only RX'd female on Thursday. Way to go, everyone!
(FYI- LOTP decided that McSteamy is now McSteamy XTra Hot. Playing on the fact that he works for Starbucks. Susie, she has deemed you "Chai." Get it? Now you're XTra Hot Chai. :) You're fave!)
A censored goal post for Thursday!
T.W. got his FIRST MUSCLE UP!
Here's Tim's take:
That's right, another athlete joins the muscle-up club! This time it's the big TW. Tonight he decided that 2 years of trying was enough, it was time to finally get one. Seriously, I think it was the first thing he said to me when he walked in the gym. "I'm getting a muscle-up tonight." True to his word, he got it. Twice. Looking extremely strong.
(Apologies that I had the video camera at home so there isn't video footage as of yet, but we'll get him back up on the rings next time he's at the gym to share his success!)
And, Miss Emily continued her pull-up streak (she got her first couple last week if you recall)!
From Trainer Tim: We also had Emily reach her goal-post goal of 5 kipping pull-ups, congratulations to her as well. Wrote it on the wall.. She decided to do it super-stealthy under the radar style, so I only caught the last one or two before she jumped off the bar and said "I did it!" Great work by her!
SUNDAY'S RUN!
Meet at CFKW at 9:00 AM!
Relayers will shoot for 5 miles.
Half marathoners will run 10 miles.
Marketti is in charge. Complaints or compliments can be directed his way. :)
If you're in town, join in the fun!
(I think Bean and I are the only ones who take exception to "running" & "fun" in the same sentence... We are IN and we are working hard, but our hip flexors, hamstrings, feet, and lungs are NOT happy. Had to insert commentary from two of the tortugas. It's what I do).
P-E-T-E-R!
Get this! Peter came to open gym to tackle "Mary" in spite of all the torn callous stories, and he got OVER 10 ROUNDS!
He used 1 abmat for the handstand push ups, did real-deal pistols really fast, and knocked out all the kipping pull ups.
Really, really, really great job, mister!
Next time he'll have that HSPU and be givin' Freak a run for his money!
Very cool to watch! And, if you've worked out with Peter you know that he NEVER complains, never sighs, never scowls. He puts it all out there and stays in the game. Has come SO FAR athletically.
And, on top of that, he's just about the kindest person EVER! Wouldn't you agree?
Way to go, Peter!
Seriously, how is running ever fun?? Karen, Fran....WAY more fun!
Posted by: Abby | March 20, 2011 at 08:35 PM