CrossFit Wise Wolf
April 3, 2017
NUTRITION PART 2
Nutrition around your workouts (when & what)
The beauty of CrossFit (CF) is that it’s one of the few if not the only fitness methodology that takes
into consideration all three pillars :training, nutrition & recovery.
In this newsletter (the 2nd part of the series), we follow up with the subject of meals’ timing and
quality (we have experienced the stress of the Open workouts the last few weeks!).
To check our newsletters including the 1st part: The Wise Wolf Blog
Feel free to leave us your feedback and comments! Facebook, Twitter, Instagram
“ Glycogen “
Let’s get started by reacquainting ourselves with the ins and outs of every Crossfitters’
friend: “Glycogen”. Its primary source manages the storage of carbohydrates, which
fuel your muscle use to generate energy. How we manage our glycogen storage directly affects our day-to-day performance
especially during our workouts and other physical activity.
Consider the following: Glycogen synthesis (generation) requires adequate carbohydrates intake at the “right
time” and in the “right amount”.
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CrossFit Wise Wolf
Not to complicate things and get technical, but think of glycogen as
the direct source of energy stored in the muscles (& liver) . In order to
replenish or revive them, we need carbohydrates that are transformed
into glucose in the body.
Type of workouts and source of glycogen used
Let’s talk Aerobic and Anaerobic exercise.
1)
2)
Anaerobic involves short bursts of activity such as weightlifting,
muscle development and training. Here the body uses Glycogen
stored in muscle tissue. April 3, 2017
To get the best
out of your food,
it’s essential to
mind the “when”
to eat “what”.
- THE NUTRITIONIST WISE WOLF
Aerobic exercise involves longer episodes of sustained activity that cause your heart and lungs
to work harder. Here the body uses the liver glycogen stores.
Aerobic exercise utilizes the glycogen stored in your liver. Prolonged aerobic exercise, like marathon
running, causes you to reach a point where those stores are depleted.
When that happens, you may not have enough glucose in your blood to properly fuel your brain.
This can result in symptoms consistent with hypoglycemia, including fatigue, poor coordination,
feeling dizzy, and problems with concentration.
Getting down to business : what and when to eat to boost my performance ?
Remember that food is your fuel, the wrong foods are ticking time bombs. Eating the right foods will
increase your recovery and improve your performance. The wrong foods can cause you to struggle
with performance, increase soreness.
If you’re serious about your workouts or you’re participating in the Open workouts for example: it is
especially beneficial to eliminate all sugar, eliminate alcohol, increase your fruits and vegetable
intake, and perhaps supplement some starchier carbs in moderation such as white rice, sweet
potatoes, and oats. Clean forms of protein such as eggs, steak, beef, fish, chicken, and natural
peanut butter should be easily accessible in your fridge. Coconut oil is an excellent fuel source as
the fat is converted by the liver into an immediate energy source.
The “post-Workout” meal
Post WOD (Workout Of the Day) there is a 15-minute window for peak protein absorption. In these
15 minutes an individual should be consuming between 25-40 grams of protein.
There is also a certain amount of carbohydrates one should consume post-workout based on the
duration of the workout. Nutrition part2
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CrossFit Wise Wolf
April 3, 2017
If active for: • 4-8 minutes, consume between 20-30g.
• 8-12 minutes leads to 30-40 g.
• 12+ minutes should be followed by 30+ g.
Post-workout shakes are a great way to ensure you’re getting adequate protein and carbohydrates
following a workout. Make your way to the top floor of CF Wise Wolf and check our Bar of Gainz
varieties.
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CrossFit Wise Wolf
April 3, 2017
Thinking about supplements ?
Omega 3 (Fish Oil) and BCAA can play a big role for the following reasons.
—> A quality fish oil (minimum 1000mg daily) is a great to help you build muscle, support a healthy
blood flow, and possibly increase exercise performance. Fish oil can also improve overall body
composition and provide more fuel to your muscles during workouts.
—> Branch Chain Amino Acids (BCAAs) reduce the rate of protein breakdown, increase protein
synthesis and help improve workout intensity allowing you to work harder for a longer period.
Small Reminders
Feed to support your daily activities.
Remember to eat well on non training days as well .
Hydrate! Water is your best friend :)
•
- Coach Bader Masri
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References (If you need any detailed source, please contact coach B) :
1. http://www.wikihow.com/Restore-Glycogen
2. https://www.bodybuilding.com/fun/mohr114.htm
3. https://www.boxrox.com/guide-to-nutrition-during-crossfit-open/?
utm_source=Push&utm_medium=Chrome
4. http://www.huffingtonpost.com/dr-mercola/sore-muscles_b_3398611.html
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