Tuesday 18 March

When are those dreaded wallballs coming up?  14.4, or 14.5.......?

When are those dreaded wallballs coming up? 14.4, or 14.5.......?

When I was working through my masters degree in exercise physiology, nutrient timing was all the rage in my university department.

Research would look at the results of feeding protein, or carbohydrate before, during or after aerobic activity, or strength training, or different types of protein and carbohydrate to see which one worked better/faster at promoting muscle protein synthesis/repair and glycogen replenishment.

nutrientclockInterestingly enough, good ol chocolate milk seems to work just as well, if not better than many overpriced protein shakes....

But forget about supplements, they shouldn't be forming the bulk of your diet.  Nutrient timing can still apply to real food as well.

WHEN you eat, can have just as much importance as WHAT you eat.

Our 3 main macronutrients are protein, carbohydrate and fat.

Protein tends to be the standard macronutrient required in every meal (we're not saying 2 steaks with a side of bacon every time you eat.....but you should include a source of protein in most if not all meals).     So it's carbs and fats, that we can play with to optimise the effects of both.

Excess carbohydrate intake is now well proven to be associated with excess body fat storage.  Which is why some dietary recommendations tend towards eating hardly any carbs at all!  This COULD work for you, talk to me about it, and do some research too before dropping them out, but most people who are training fairly hard (ie CrossFit....) on a regular basis, should still be including carbs in their diet to help with performance and recovery.

But this is where nutrient timing comes in - save those carbs for AFTER your workouts.  And ONLY after your workouts, and you will maximise your recovery, while minimising any fat gain.  The rest of the day, your plate should have protein, lots of fibrous veggies (which are very low carb) and some good fat from olive/coconut oil/cream, avocado, raw nuts, butter/ghee, and animal fat.

Now there are studies that show people who do just fine without moving their macronutrients around to suit their activity, and remain lean and perform well no matter what.  If you are one of them, keep doing what you're doing!  If you're not one of them..... why not give this a try.

Here's an example;

630am: Workout

8am: 3 x eggs (Protein), 1 cup spinach, handful of cherry tomatoes, and 1-2 cups of berries (carbs).

1pm: 150g chicken breast (Pro), 2 cups broccoli,  handful of cashews (fat)

6pm: 150g steak (Pro), roast zucchini and capsicums, 1-2 TBS olive oil  (fat)

CrossFit Kids Teen Comp! APRIL 12th Ages 12-18 email krista@crossfit09.co.nz to reserve your spot and then follow the registration guidelines on the Gauntlet website http://www.theteengauntlet.com/registration/athlete-registration/

CrossFit Kids Teen Comp!
APRIL 12th
Ages 12-18
email krista@crossfit09.co.nz to reserve your spot and then follow the registration guidelines on the Gauntlet website
http://www.theteengauntlet.com/registration/athlete-registration/

PERFORMANCE

Strength

Power Clean + Clean + Power Clean

5  sets, all heavy, TnGo

Conditioning

5 Power Clean 60/40kg

10 Toes to Bar

15 Wall Ball 9/6kg

AMRAP in 8mins

Rest 4 minutes, then,

10 Burpees

15 KB Swing 24/16kg

30 Double unders

AMRAP in 8mins

FITNESS

Strength

Hang Power Clean

5 x 3

Conditioning

10 Burpees

10 Russian swings

10 Lateral jumps over 20/10kg

AMRAP in 8mins

Rest 4mins

Then,

10 DB Snatch

10 Situps

10 Walking Lunges

Run 100m

AMRAP in 8mins

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