Happy Monday CrossFit 719 Fam!
Can you believe that January is almost over? With the ending of the month, that means it is time for your final nutrition informational blog. From here on out, it will be up to you. Please feel free to always return to these posts for guidance or motivation in the future!
Week 3 Evaluation:
- Did you meal prep last week?
- Did you meal prep for this upcoming week?
- Did you pick up the nutrition bingo at the gym?
- Did you go an entire week without eating out of a box?
- Did you genuinely look at the quality of food you are putting into your body?
- Did you truly hold yourself accountable?
- Did you take the time to use MyFitnessPal?
- Are you excited to learn how to tie everything together?
Elite Barbell Club Nutrition Timing Information:
The order in which these blog posts have been posted was intentional. If you are focusing on timing of food, but you are not eating enough or you are eating too much food, you are not taking in the proper macronutrients (energy and building blocks) content for your lifestyle, and are not eating quality food to receive the proper micronutrients (vitamins and minerals that aid in functions of the body) there is no value in trying to time your food. Nutrition timing can make some small differences that for the athlete can be the difference between 1st and 2nd. If weight loss is your goal, it may have some benefits as well, but honestly, it may not be enough to go through the trouble of over thinking it.
We touched on this idea a little bit with the “Counting your Macros”. Carbs are the main fuel source for high-intensity exercise, where the heart rate is high or recovery between bouts of high intensities, such as weightlifting and sprints. Fats are the primary fuel for low intensities, or when the heart rate is lower, such as long sustained efforts. Sustained is an important word, let’s say you could run a marathon in 2 hours you will still likely be using carbs as fuel. Protein, being the building blocks of the body breaking down to amino acids that help the body rebuild itself. Whether you are working out or not, our bodies are constantly going through a breaking down (catabolic) and a rebuilding phase (anabolic), but to a greater extent when exercising. In the post “Counting your Macros” we suggest starting with a 40-30-30 carbs-fat-protein break down. Hopefully you have been tweaking that a little bit to find what works best for you and your lifestyle. Keeping your percentages with what works best for your body, you can begin to adjust the time in which you consume your macros.
We will focus on three windows that timing can add some benefit to your training. The main things we will be attempting to manipulate are energy levels, catabolic hormones, and anabolic hormones.
2 Hours Prior to working out you want to eat a balanced meal containing all macronutrients. You may slightly favor the energy source you will prefer during your workout. If it’s high intensity – carbs and lower intensity – fats. This meal should be small and should not be filling. By the time you get to the gym you should be full. A full stomach takes blood away from the muscles and uses the blood to aid in digestion. If it’s not a distraction to the workout, even being slightly hungry can lead to a cortisol release (catabolic hormone) that will aid the breakdown and transportation of carbs and fats to be used as fuel during exercise.
Post Workout look to get a 4 to 1 carbs to protein following your workout. The carbs will help replace glycogen stores to normal and to release insulin (anabolic hormone) that helps with the rebuilding process, adding in both the transportation of carbs and protein. Carbs will also blunt the release of cortisol. Pre and during we need the cortisol to break down and supply us with energy, but post workout it’s time to recover. Our goal with the post-workout meal is to switch from catabolic to anabolic to begin the recovery process.
Before Bed This should be a relatively balanced meal, but don’t forget the carbs. Yes, carbs before bed! No this will not make you fat. The carbs will again blunt cortisol, which if high amounts are released, will prevent a good night’s sleep. The body does much of it’s rebuilding and repairing at night while sleeping, meaning there should be some protein included before bed. All of this repair is signaled by hormones which are made from fats. Fats also make up cell membranes and transport many vitamins that are only fat soluble.
*Try this: Cortisol has gotten a bad rap as a stress hormone, which is kind of true, but I believe the word stress is misunderstood. We need both to have balance in life. Cortisol is a very useful hormone that helps transport the bodies stored energy to a place to be consumed. It can also make us feel more alert and aware. Try not eating carbohydrates in the morning, since they blunt the release of cortisol and cortisol should raise in the morning. Eat a little extra fat especially an MCT oil. Save the carbs to pre, post, and before bed and notice if you have better energy and alertness throughout the day.
FOOD & MEAL PREP IDEAS:
Instagram Inspo – @meowmeix & @chris.rocchio_fit
week 1 we learned how to count calories:
week 2 we learned how to count macros:
week 3 we learned how to pick quality food:
week 4 you learned how to tie it all together and find the right timing
NOW YOU HAVE THE TOOLS TO GO TO THE STORE AND MAKE HEALTHY AND SMART DECISIONS!
KNOW WHAT YOU SHOULD BE EATING WHEN YOU SHOULD BE EATING IT. NOT JUST WHAT YOU THINK IS HEALTHY OR WHAT IS ADVERTISED AS THE HEALTHIEST CHOICE.
some healthy ideas for your next meal out
- Cafe Red Point
- Progressive Paleo
- Nourish Juice
- Mountain Mama Natural Foods
- Cornerpost Meats
- Wild Woman Fish Co.
- Taste of Life
save the date: FEBRUARY 3RD
Join us for a team WOD + pancakes & a healthy bakesale
**donations will be taken for the pancakes to help support Mark on his trip to Jr. Nationals**
– mobility –
Next month on the blog we will be focusing on diferent aspects of mobility!