NUTRIENT TIMING

Nutrient intake, like the delivery of a good joke, must be timed just right. This is most important as it relates to your exercise habits. If your goal is to optimize your performance during and your recovery after your workout of the day (WOD) then you need to pay attention to what and when you consume your daily nutrients. One of the more common questions people ask is what they should eat before and or after their WOD.

Never work out on an empty stomach. This is the single most important thing you need to remember. It does not matter if you workout at 5 a.m. and that your goal is fat loss, working out on an empty stomach will hinder not hasten your results. What you should eat beforehand varies depending on who you talk to. Traditional dogma suggests stocking up on some extra carbohydrates (50 grams is a typical recommendation) to maximize muscle glycogen storage. This may work for some and it may certainly prove important during longer duration WODs but protein (15-20 grams is a standard recommendation) can be just as effective. Protein can play two roles pre-WOD. First, it provides essential amino acids to working skeletal muscle that can prevent catabolism during your workout while also accelerating your recovery. Protein will also be converted to muscle glycogen when and where needed through a process called gluconeogenesis. It then becomes a trained adaptation on the part of the individual to determine what their body handles best. Some people enjoy a banana with peanut butter while others prefer a protein shake prior to hitting the gym. Be careful not to overdo it, working out on a heavy full stomach can decrease performance.

Nutrient timing during your WOD is dependent on how long you need to keep up your energy levels. If your workout is less than hour your intra workout nutrition needs will be minimized. You will likely only need to maintain adequate hydration levels. Try to sip water at regular intervals during your workout. At the end of your workout if you have lost a noticeable amount of weight this is due to fluid loss. Make sure to drink about 16 ounces of water for each pound lost. If your WOD is a real grinder or you are engaged in some sort of endurance based WOD you may need intra workout supplementation. The threshold here is a workout lasting 90 minutes or longer. Again it depends on who you talk to whether it is recommended to ingest carbohydrates or protein. Here too it is suggested that you try both and see how your body reacts and then develop a plan for such workouts.

As soon as your workout ends it is time to refuel. Strenuous exercise stimulates muscle protein synthesis and this signal is most pronounced in the hour immediately following your WOD. In order to ensure that your body can repair and grow properly you want to consume a mixture of nutrients that is rich in both carbohydrates and protein. Try to consume a meal that has at least 1/4 gram of protein and 1/2 gram of carbohydrate per kilogram of body weight upon completion of training. Then follow this up with another protein and carbohydrate meal two to three hours later.

As for the rest of the day, try to eat meat and vegetables, nuts and seeds, some fruit and no sugar. Sound familiar? It should this is CrossFit’s mantra on nutrition. Want some more specific advice check out the Paleo Diet, Zone or Primal Diet. All three of these are very popular and fundamentally sound on diet and nutrient consumption. Remember, at the end of the day you are what you eat. Put crap in your body and...well enough said.