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Thursday January 5, 2011

 

 

 

 

 

 

 

 

Great information from James Fitzgerald “OPT” on pre and post WOD fueling. Experiment with it and assess how you feel….

8. Pre-WOD Fueling rx’d.
This is VERY individualized, VERY. Depends on your schedule, your digestion ability, the WOD, etc. But, for “general” purposes, I will give some scenarios.
A – your WOD is Fran (or any high power output/gassy WOD), and you are doing it at 5 pm. I would suggest eating your last meal around 1 pm to 2 pm at latest. Between this time, you only consume fluids (caffeine anyone?), and supplements if you so choose. You get to the gym at 4-4:30 pm, begin warm-up and anticipate the oncoming pain. The empty gut will benefit you immensely for these high power output WOD’s. Pretty much if the WOD is going to kick your ass, then you had better make sure that you are running light on the food (3hr+ post)and heavy on the motivation.
B – if you are doing the same WOD at 6 am. Wake-up, warm-up, and get’er done. Fluids, such as Ultima, or some kind of electrolyte may be beneficial to YOU. If you are eating, make sure it is not much more than what you could pick from your teeth following a handful of cashews, as it will only be coming right back up – if the WOD is done correctly. At this time, warm-up is even more important.
C – your WOD is Deadlift, 1-1-1-1-1-1-1. Bring your lunch pale and do as you please. Whether done in the AM/PM, eating food will not affect your performance, as this is a CNS WOD.
D – if the WOD is A1/A2/B1/B2 style, with short rest times, moderate (or more) amount of sets and reps, then you would want to follow the advice from Scenario’s A & B (shown above).


9. Post-WOD Fueling rx’d.
The sooner the better, in most cases. The rx’d numbers are based on everyone’s BF% b/c its all I know about those who post…outside of that there are WAY too many factors for determining EXACTLY what you need post WOD except to say “experiment” and play with it…but i would be happy to answer questions regarding this on the daily posts about your own situation the best i can…
I’d suggest for those that are “blocking” to experiment as I’ve done with a lot of folks and do not count your post workout fuel in the day allotment for a few reasons, one of which is that this is the time to play with that…and secondly…I’ve found it a little better for recovery with the various exposures you’ll get here…that is different that other recommendations simply b/c it is different training…that’s all
As for fat, the research shows that it might help in post WOD nutrition…Di Pasquale tried hard to tell Charles that but I’m in Poliquin’s camp that the leaner the person is, you basically load them up with as much sugar as they can handle without fucking up the daily insulin rhythm post WOD…as it yields so many good results…for example, I Rx up to 80-100 g carbs post WOD for an 8% athlete being trained for their sport under CF methodology…and they STILL take on 12-15 carb blocks per day…so yes, that is 10 blocks post WOD plus 12-15 in day…and they gain mass and have better 5K runs, DL x 1, 2K rows and max chin ups…and I think it is due to the leanness and the uptake ability..this changes of course the fatter you get…BIG TIME… so stay lean…as nothing tastes as good as being lean feels!
Options – If you can handle dairy protein post workout, then that is likely you best option, in powder form. This is depending on the workout. If the workout is not a gasser (i.e. Deadlift, 5-5-5-5-5, 180 sec + some other strength work) then eating a balanced PFC meal of whole food will be fine. If it is a sweaty WOD, then follow the rx’d post WOD fueling, trying to hit the number of rx’d protein and carbs, with minimal fat (Refuel + Jarrow or Dream Whey – from OPT Store is a great combo to meet the requirements).
Best Protein Options – Hormone free whey (dairy) protein isolate, goat protein isolate, leaner cuts of meat (chicken, turkey, deer, elk, beef, etc.), organic yogurt + whey protein. There are lots of options (especially in the OPT Logbook). As long as the source is CLEAN, and the protein is COMPLETE (i.e. not vege based), then you will be fine – just select the right amount.
Best Carb Options – some kind of sugar (i.e. Maltodextrin – Refuel) works well for the harder WOD’s, organic Yam/Sweet potatoes are fine too. Apple sauce, pineapple, pretty much any fruit/high starch vege will be fine. Just pay attention to how you feel an hour or two later (energy, cognitive ability, digestion issues?, etc. – be aware). If you do experience any negative effects from your food choice – protein or carb, then it would be wise to find out what caused it, and avoid it for the time being because it is impeding your recovery – which is most important. Again, whatever you choose, keep it clean – just select the correct amount.

 

“Cindy”

AMRAP 20 Minutes of:

  • 5 Pull ups
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  • 15 Air Squats
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