People often ask me about the amount of food they should eat or how many grams of fat, protein and carbohydrates? They ask about total calories or whether to eat only organic. They want to know: should I avoid this food or that food? Should I get more of this food or that food? Rarely do people ask about when to eat, such as how long before and/or after working out? Should I stop eating after 6 p.m.? When should I have my first meal of the day? Such questions are tricky because everyone is so different. But below I have come up with a sample time / eating plan that makes sense based on different class preferences (keeping in mind that some of you practice your favorite sport on the same day as a WOD or you do a WOD followed by an Oly class).
First, let’s take a look at our bodies. Bodies like to be in a state known as homeostasis: nothing changes, same old same old. Bodies only adapt if they have to. In other words, bodies adapt to the crazy WODs at WCCF. The body is a little damaged at the cellular level after intense exercise. Your whole system is taxed: your hormones, immunity and muscle tissues. The body needs to repair somewhat to adapt to the stress. Not to mention the protein break down (known as protein degradation). After a WOD, protein is in the repair stages or protein synthesis and the body needs nutrients for this synthesis to be successful.
As I’ve mentioned, everyone’s needs are different but below I have provided general guidelines for nutrient timing to help you achieve your greatness*:
WOD Times
AM WODS: use the pre workout meals as your first feeding.
Noon WODS: have breakfast and a snack before your pre-workout meal.
If you are an evening person, eat at your normal times, and be sure that you allow at least 2 hours after lunch or a large meal before your pre-workout meal
30 Minutes Before WOD Whey Protein and a small piece of fruit.
Whey Breakdown: (based on body weight)
Below 145lbs=10 grams
145lbs –185lbs=15 grams
185lbs – 225lbs=20 grams
Over 225lbs=25 grams
If you are an athlete taking Creatine, this would be the ideal time for your dose. If you are performing a WOD, and in the same day, have practice or skill work for your sport of choice, then follow the guidelines above but reduce by 5 grams.
If you are one of the insane and do a WOD followed by an Oly class, have another 15-20 grams in between and some branched chain amino acids (such as the brand Jarrow from Whole Foods) to keep your body using adipose tissue (body fat) as fuel.
30 Minutes After WOD
Whey protein and a small amount of complex carbohydrates.
Whey Breakdown: (based on body weight)
Below 145lbs=20 grams
145lbs –185lbs=30 grams
185lbs – 225lbs=40 grams
Over 225lbs=50 grams
Complex Carbohydrates
Half of a sweet potato (try Trader Joe’s canned sweet potato puree). 1-2 Dates (remember that an average size date packs a whopping 100 Cal.). ½ cup Brown Rice (I save some leftovers and sweeten it with Stevia).
Athletes using Creatine this again would be ideal. Also a good investment, in my opinion, is tart cherry juice concentrate. Two tablespoons mixed into vanilla whey (or add to mineral water). Intense exercise is often associated with significant muscle damage, inflammation and oxidative stress which can delay recovery. Studies have shown that cherry juice can decrease muscle damage, inflammation and oxidative stress following high intensity, short duration exercise (metcons). More to come on this.
Finally, try and eat a moderate meal 1 hour to 1½ hours after your post-workout meal. Try it and post your results on the comments. Would love to know if anyone sees an improvement in performance.
