Download - Pre/Post-WOD Nutrition
CFL Nutrition Talk: Pre/Post-WOD Nutrition
By Collin J. Popp, M.S.November 3, 2012
Overview
• Goals• Background• Timelines for Pre/Post• Muscle Gain• Weight Loss• Supplements• High Carb vs High Fat Endurance
Goal• Goal: provide information to help athletes
with specifically timed nutritional strategies or nutrient intakes to best achieve performance and fitness, as well as health, outcomes.
Triplet of Life
Health
LongevityPerformance
Pre/Post- Nutrition
Sleep,Family/Social,
Nutrition,Work,
Hobbies, etc.
Quality of Life
Background: NutritionCarbohydrates
Simple + Complex
Glucose, polysaccharides
Glycemic Index
Fiber
Low storage
Example: raw honey, parnips, broccoli, kiwi, sweet potato
Fats
Dietary + endogenous
Fat-soluble vitamins
High Energy
High Storage
Examples: dark chicken meat, extra virgin coconut oil, brazil nuts, avocadoes
Proteins
Amino acids
Building blocks
Muscle synthesis
Enzymes: catalysts
Examples: Grass-fed beef, whey protein isolate, wild caught salmon, eggs
Background
Insulin: pancreas; storage hormone; decrease glucose; anabolic
Low-Glycemic: low glucose response
High-Glycemic: high glucose response; glucose intolerance
Electrolytes: sodium, potassium, calcium, magnesium, chloride, phosphate; fatigue, cramps, muscle soreness
BackgroundBCAAs: branched chain amino acids; 3- leucine*, isoleucine, valine; *prime AA oxidized in muscle; prevent muscle breakdown
Glutamine: most prevalent free AA in plasma/muscle; increase glycogen resynthesis (good for Low-carbers)
Whey protein: by-product of cheese production; globular proteins; 3 kinds: isolate, hydrolysate, concentrate; Isolate 26% BCAAs, no fat, no lactose.
Casein protein: cow’s milk protein also in human milk; slow digesting/release; forms “gel” in stomach
B-Complex Vitamins: 8 water-soluble vitamins (example: riboflavin, niacin, thamine);co-factors for cell metabolism; immune function; metabolize alcohol; B6 needed for BCAA function
Background: Energy Production
FOOD
Carbohydrates + Fats + (Proteins)
Oxygen
ENERGYMitochondria: found in all cells
Transfer of energy: chemical to mechanical
Background: Energy Production
• Higher intensities: prefer glucose (Carbohydrate)• Lower-moderate intensities: prefer triglycerides (fat)
Oxygen Consumption
Melzer K. “Carbohydrate and fat utilization during rest and physical activity.” Euro J Clin Nutr Meta 2010; 6:(2)
Stored glucose
3…2…1…GO!
1 RM C + J “Fran” Row 2000m
3 energy pathways
Exercise
Muscle
Hormones
Size/number
Force Output
Energy Flux
Decrease adiposity
Increase mitochondria
Creatine
Nervous
Improved Signaling
Strength
Agility/Coordination
Cardiac
Lower Resting HR
Decrease lipidemia
Improve blood vessels
Background: Glycemic Index/Load
Example: bread, soda, pasta, dried fruits,
candy, etc.
Example: spinach, walnuts, beef, peppers, kale, onions, almonds,
etc.
High GI: High Glucose: High Insulin?
Benefits of Pre/Post-WOD Nutrition
Pre/Post-WOD Nutr
Energy/Fuel Requirements
Prevent Fatigue
Adaptation/recovery from training
Increase Lean Mass
Decrease Adiposity
Improve Immune Function
Nutrient Timing
• Nutrient timing: how much, what and when to eat before, during and after a WOD or competition.– Key: timing, portions, composition– ALL dictated by WOD type– 3 types:• Endurance: 5 x 800m repeats• Strength: 7x1 Back Squat• MetCon: “Helen”
Endurance
MetConStrength
Timeline: Morning WODPre-1
3-5 hrsSolid mealC + P + F
Pre-2
30-60 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
*Time of WOD: morningPre-1: dinner from night beforePre-2: morning snackPost-1: shake/liquid mealPost-2: breakfast
Recovery Meal
C= carbohydrates, P=Protein, F= fat
Timeline: Evening WODPre-1
3-5 hrsSolid mealC + P + F
Pre-2
30-60 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
*Time of WOD: eveningPre-1: LunchPre-2: snackPost-1: shakePost-2: recovery meal- dinner
Recovery Meal
C= carbohydrates, P=Protein, F= fat
Pre-1
3-5 hrsSolid mealC + P + F
Pre-2
30-60 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
C= carbohydrates, P=Protein, F= fat
Pre-1 WOD
Endurance Bulk calories from fat (30-40%), low-glycemic carb and 20g protein. Hydrate, electrolytes
Strength Normal meal—slightly higher protein intake
MetCon Bulk calories from carbs (45-55%), 20-30g protein and moderate fat intake (10-15%).
Pre-1
3-5 hrsSolid mealC + P + F
Pre-2
30-60 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
C= carbohydrates, P=Protein, F= fat
Pre-2 WOD
Endurance Small liquid meal, BCAAs in coconut water (20g carb)
Strength Only consume protein (10-15g)—should be okay from Pre-1 meal
MetCon Quick carb (50-70g) + protein meal of 20g (BCAAs, whey)
Pre-WOD Nutrition Examples
Example: Male, 22; 190lb; 15% BF
(average)
WOD type: MetCon (10 min AMRAP; heavy
weight)
Pre-1: 4-6 oz chicken breast, 1 cup mashed sweet potatoes, 1 cup
broccoli, ¼ cup almonds
Pre-2: 2 tbsp raw honey, ½ scoop whey protein, 6 oz coconut
water
Pre-WOD Nutrition Examples
Example: Female, 32; 212 lb; 30% BF
(overfat)
WOD Type: Endurance/MetCon
(Rowing + Gymnastics)
Pre-1: 6 oz Steak, 1 cup steamed veggies with 1
tbsp GF butter, ½ avocado, 1 tbsp fish oil
Pre-2: ½ scoop whey protein + 2 tbsp
coconut oil
Pre-1
3-5 hrsSolid mealC + P + F
Pre-2
60-30 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
C= carbohydrates, P=Protein, F= fat
WOD
Endurance Depending on race, consume 6-8 oz fluid every 15-20 mins. Electrolyte and BCAAs prevent fatigue and muscle breakdown
Strength BCAAs. Sip water or electrolyte drink
MetCon No time, keep going!
Post-1 WOD Nutrition• “Window of
opportunity” = 45 -60 mins Post-WOD
• Goals: stop muscle breakdown, replenish glycogen, increase insulin, aid muscle adaptation, improve immune function
Pre-1
3-5 hrsSolid mealC + P + F
Pre-2
60-30 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
C= carbohydrates, P=Protein, F= fat
Post-1 WOD
Endurance Fluids, electrolytes, 20g protein (whey isolate), carbs = 20-30g, 4-8g glutamine
Strength 20-30g protein shake, no real carbs needed
MetCon Carbs: high glycemic index but from good sources (fruits, root vegetables)—looking at 80-150g carbs depending on duration. Protein: 25-30 g quick/slow digesting (whey protein isolate + casein mix). Minimal fat. 8g glutamine= glycogen synthesis
Pre-1
3-5 hrsSolid mealC + P + F
Pre-2
60-30 minC + P
WOD*
During BCAAs + electrolytes + Water
Post-1
w/in 45 minsP + CShake/liquid
Post-2
1.5-2 hrs postSolid meal
C= carbohydrates, P=Protein, F= fat
Post-2 WOD Recovery meal: high quality foods, no powders, proceed, artificial foods!
Endurance Bulk calories from fat (30-40%), 2-3 vegetables (low glycemic), whole protein source (25g)
Strength Slightly higher protein (30-40g), low-glycemic carbs, healthy fats.
MetCon Whole-protein sources (20-30g), 2-3 vegetables + small serving fruit/dried fruit, fat should be in 10-15g range
Post-WOD Nutrition Examples
Example: Female, 20; 125 lb; 15% BF ( low fat)
WOD: Strength + MetCon (heavy OHS, BS + 12-min)
Post-1: 25g Whey protein isolate/hydrolysate + 4g
glutamine, 12 oz grapefruit juice
Post-2: 1/2 cup quinoa, 1-2 oz dried mango, 8 oz pork chop with onions, apples,
spinach salad with feta cheese, olive oil dressing
Post-WOD Nutrition Example
Example: Male, 51; 260 lb; 35% BF
(overfat)
WOD Type: Strength (Snatch work, EMOM
Deadlifts)
Post-1: 40g Whey isolate protein, 10 oz
coconut milk
Post-2: 7-9 oz salmon filet, sauteed green
beans, 1 tbsp GF butter, 1 small salad
Muscle Gains
Eat every 2-3 hours
Carb + Pro meal before Bed
Protein with every meal: males=30g,
females=20g
Supplements: creatine, beta-alanine, whey
protein
Post-WOD
Fat LossLow-carb/ketogenic
(high fat)<100g/day
20-25 g whole protein sources with every meal
Eat every 3 hours Large
breakfast
Carb intake only Post-WOD; low-
glycemic
Foods to avoid Pre/Post-WOD
Dairy
High Fat
High Sugar
Carbonated Drinks
High SFA*
Sports Drinks*SFA: Saturated Fatty Acids
Travel Foods for Pre/Post-
WOD
Kale Chips
Coconut Water
Rice Cakes
Dark Chocolate (~70%)
Beef Jerky
Pemmican
Dried Fruits
Coconut Oil
Almond Butter
BCAA powder
Fish Oil
Hard Boiled Eggs
What I recommend…
• Whey protein Isolate: 30g post-1 meal (SFH/Progenex)
• B-complex vitamin: 1 serving or 50% daily value pre-1 meal
• BCAAs: 4-8g BCAAs during WOD (Modern BCAAs)
What I recommend…• Amino acids: bedtime/fasting
(100% Beef Aminos)• Green/Green Superfood: 1
scoop fasting (Amzaing Grass)• Iodine: Kelp/Seaweed extract
(Country Life)• Fish Oil: at least 2g of
DHA/EPA per day (Calrson/SFH)
• Caffeine: 1-2 cups upon waking (bulletproof coffee)
What I recommend…
• Multi-Vit: 1 serving (Douglas Labs)
• Vit D3 supplment: The Sun or Cod Liver Oil (Carlson)
• Carnosine: 20-40 mg/kg BW pre-WOD (NOW)
• Beta-Alanine: 3-6g/day pre-WOD (NOW)
• MCT oil: 4-8 tbsp per day; pre-WOD meal
Paradigm Shift: Fat for Fuel during Endurance Exercise
Paradigm: distant concepts of thought pattern in any scientific discipline.
High Carb vs High Fat Endurance
• “Depletion of CHO is now considered one of the primary causes of fatigue during exercise that is sustained for long periods of time.”– John Ivy, Essentials of Sports Nutrition and
Supplements, 2008• “Carb-Load” before a race/competition
High Carb vs High Fat Endurance
300-500g Glycogen*
75-100g Glycogen
*Muscle glycogen cannot leave
• Total energy: 1,500 – 2,000 kcals
• Enough CHO to run at moderate/high intensity for 20- 30 mins.
• Need to constantly resupply = problem!– Insulin/glucose spikes
High Carb vs High Fat Endurance
107,000 kcals total energy!
17%• Fat stores can hold more.• Intramuscular fat & adipose tissue.• Train low-carb Fat-Adapt
Keto-adapt.– Ketone bodies: by-products fat
metabolism- provide energy!• Endless energy, improved
endurance capacity and performance.
• Minimal refueling.
Example: Tim Olson
• Winner Western States 100-miler, summer 2012
• Low-carber/Paleo• Broke previous record by 21
minutes!(Western States started 1974)
• Fat-adapted, preventing CHO loading.
High Fat Fueling
• Low-carb= <50-100g carbs/day• High fat= >30-40% calories come from fats– Ketogenic diet
• Fats are GOOD when supplemented with components of the Triplet of Life (health, performance, longevity)
• 2-3 week “sloth” period• Weight loss
Questions?
“We are build to conquer environment, solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.”• Maxwell Maltz, MD