WOD

Can you give us some suggestions for post WOD nutrition, especially for different kinds of workouts (i.e. High MetCon vs.Running Vs. Strength etc.) I know I would like to get better at replenishing!

that is a great question. I am tinkering with this now. here is a quick excerpt to how I attack my post wod nutrition.....(from Post Workout nutrition: High or low carb by Robb wolf) If you followed OPT’s Blog you will have noticed that he scales the amount of carbs and protein based on volume/intensity of an effort and percent body fat. That friends, is damn smart. I know of some fairly technical formulas that involve weight, duration of activity and some other factors, but it all relates to fairly static state endurance activities. I find it tough to extrapolate much to the CrossFit world from this information. A nice rule of thumb I have found effective is find your Zone block allotment. From this use about ¼ of your daily protein for PWO meals, and ½ your days carbs PWO for “big” WOD’s, ¼ of your day’s carbs for “small” WOD’s. This does not mean you need to weigh and measure every meal, just use this as a tool to find a nice PWO carb/protein level. By the numbers this would look like: My block allotment would be 17 blocks. PWO protein would be 4-5 blocks, PWO carbs would be 4-8 blocks. Huge variability? You bet, you need to pay attention to how much carbs you need to recover from a given beating. This IS where writing down what you eat pays big returns. Also here is another bit from the same article.... High Carb Reality Check I hope you see that a spectrum exists here…if I throw 10g of carbs into a PWO meal, it’s still pretty “low”. This is where people need to understand a little of the theory and then just get in and tinker. I also had an asterisk* up above. It denotes the fact that although a low carb PWO meal is preferable for health, for longevity I think an OCCASIONAL HC-PWO meal is of benefit for a variety of reasons. Some of what I will cover in the book relates to two facts which seem at odds: What is the metabolic profile most associated with EFFECTIVE aging? Answer: the ability to metabolize fat for energy. What Helps to ensure this profile? OCCASIONAL bouts of glycolysis (large amounts of carbs). To this end, once one is healthy, but following a low-carb approach drop in one HC-PWO meal every 5-7 days. Post burner is a perfect time. We have the entire article in the gym as a handout. Just ask and we can print you a copy. The thing about nutrition is that it is totally individual there is not one-size fits all. But we do have road maps and from these you must see which route works best for you.

Outstanding question by Annie and an utterly impressive answer by L. Unfortunately for my nutrional needs, others than being mindful of zone and trying to keep with it, I am not ready to make that nutrional leap which takes me from nutrional mindfulness to the obsessive state. I know at some level it keeps me from optimal performance, but so do alot of other things I do or don't do. Maybe at my age I've just become complacent with going to crossfit 5 times per week, eating well amd being ok with where I'm at. L & Z, thank you so much for being so hospitable to Heather,Max and Ari. L, don't forget, we swithched Monday @9:15 to Tues.

Yes, thanks L for the very in depth explanation. I feel like I have to hightlight, copy and paste it into a new document so I can pick it apart line by line in an attempt to understand it in order to implement it in some shape or form. I appreciate the help!