Competitor Nutrition

Sep 9th, 2013

Category: Competitor

Competitor Nutrition

Petra- Axle Bar C&J

Petra- Axle Bar C&J

With the upcoming Paleo challenge going on in the box, I have some thoughts on competitor nutrition I’d like to share and hopefully strike up a discussion.  The Paleo challenge is great for the masses.  The average American diet typically lacks whole nutritious foods and instead is composed of processed foods and an abundant amount of sugar. In consequence, the deficiency of vitamins and nutrients results in bodily processes not performing to their full potential.  Also, the excess sugar consumed contributes to the few extra lbs the average Joe has stored away as fat.

The Paleo challenge helps to get people back to eating real nutritious foods so they can function properly and efficiently.  It also enables body fat loss by reducing much of the unnecessary/outrageous carbohydrate (mainly sugar) intake regularly consumed in the American diet.  Dietary carbohydrate is essentially used as energy and in it’s absence, or lack there of, we are able to instead pull from fat stores to produce energy,

With that saying, strict Paleo might be a good option if you have typically struggle with body weight movemetns and have a few extra lbs to lose but probably not the best option if you are already have a lower body fat composition and have limited fat stores to pull energy from.  Yes, you are still taking in carbs in the Paleo diet via fruits and veggies but due to the type of work load competitors require, this often isn’t enough for the hard gainers/low body fat composition/those wishing to gain strength types out there.

Instead, a modified version of Paleo may be useful for some, where we are still getting our vitamin and mineral fix by eating whole nutritious foods for most of the day but in addition we sneak in some yummy, calorie dense, high-sugar carbs post resistance training.  The vitamins and minerals are there to enable our bodies to function properly at a high level and the extra calories allow us to feed our muscles so we can grow big and strong instead of wasting away to nothingness.

What I am getting at here is along the same lines of Carb Back Loading (CBL).  There has also been much discussion about CBL and why using some of the concepts may be helpful in certain cases. Let’s go over the basics of CBL, per my understanding, with a Paleo-ish spin.  CBL is essentially an intermittent fasting program where you restrict high glycemic carbs in the early part of your day so your body is in a fat burning state (ketosis).  You actually aren’t even supposed to eat breakfast upon waking, instead you drink coffee to stave off hunger and add whey isolate to your coffee to prevent the break down of muscle tissue.  A few hours after your coffee and before your resistance training all the nutritious Paleo foods come into play, mainly meat, eggs, fish and lots of veggies!  Post resistance exercise, (non limited to a post workout shake) especially later in the evening, extra high gycemic caloric-ly dense carbs are added in to restore muscle glycogen so that your muscles grow full and strong and are prepared for the next bout of training.  in the CBL prescription, these fast digesting carbs can come in the form of baked goods, pizza, white rice, etc.. but the less processed and the more easily digestible, the better.  If you can’t get your head around eating these foods, it may be worth trying some more high glycemic paleo foods instead.

How does this even make sense?  The theory is that heavy resistance training enables glut transformers in muscle cells to be sent to the cellular surface to soak up glucose, while also dis-enabling the glut transformers in fat cells.  In turn, most simple carbs taken in post resistance training will make their way into muscle cells instead of fat cells.  Also, by limiting food in the early part of the day, especially carbs, we are able to use them more efficiently when reintroduced at night (intermittent fasting).  Simple carbs as opposed to slow carbs (beans, etc..) are suggested at night, as the digestion of slow carbs actually interrupt important processes that happen overnight such as the release of growth hormone,etc.  If all this checks out, it would equal big strong muscles without the love handles.

I am not saying that this is the way to go for everyone or anyone but it is definitely grounds for more discussion.  Either way, now is the time to tinker with your diet and see what works for you.  The average person consumes a lot less but they also do a lot less.  It may be worth introducing non-paleo foods such as milk, cheese, baked goods, etc… and see what kind of positive/negative effects they have for you and your perfomance.  There are a bunch of toasties currently testing out some of the CBL concepts and tinkering with their diets.  Hopefully they can weight in on what is working or not working for them…..

Warm-up
Run 200m then
5-4-3-2-1
Pistols on each leg and strict t2b

* add a light weight where able.

Strength
1. High Bar Squat with bands
3-2-1-1-1-2-3

2. Back Rack Support –
3 holds at 3-5 seconds @ 100 – 120% of your 1RM Back Squat

The bar should be set at a height just below the athlete’s shoulders. Lift the bar straight up from the rack and step out as if you were going to back squat the weight. Hold the torso tightly for 3-5 seconds and then walk the weight back in.

3. Barbell Step Ups (24/20)
3×5 on each leg

*Drive through the mid-foot and keep the chest up.

Team CFS Games Flashback

WOD
10 minute AMRAP
Heavy sled pushes.
Partner a pushes 20seconds
Partner b pushes 20 seconds
Partner c pushes 20 seconds for 10 rounds.

You choose the weight, it should be heavy enough where you have to walk with it, keep the feet on the ground. If you have 2 partners go 20 on 10 off for 10 sets.

If you are doing to Paleo Challenge and/or would rather retest “Fran” to see where you are at – talk to the coach and jump in with the general class.

Ca$H Out
10-8-6-4-2 of strict t2b. Rest as much time as necessary between sets. Add weight where possible.

DISCUSSION 22 Comments

  1. KA 09/10/2013 at 11:52 pm

    Back squat: up to 180# with red bands
    Back rack hold: 275#
    Wod: 180# with Tracey
    Cash out: done.

  2. KA 09/10/2013 at 11:52 pm

    Back squat: up to 180# with red bands
    Back rack hold: 275#
    Wod: 180# with Tracey
    Cash out: done.

  3. Tom Kuchenreuther 09/10/2013 at 3:13 pm

    Back Squat: 265# with double looped blue band (Failed one rep at #295)
    Back Rack Hold: 315#
    Step up: 75# (first time)
    WOD: 5 plates … by myself, but Goose jumped in for a few pushes 🙂

  4. Tom Kuchenreuther 09/10/2013 at 3:13 pm

    Back Squat: 265# with double looped blue band (Failed one rep at #295)
    Back Rack Hold: 315#
    Step up: 75# (first time)
    WOD: 5 plates … by myself, but Goose jumped in for a few pushes 🙂

  5. Erica 09/10/2013 at 12:05 am

    Back Squat: up to 225# w/ blue band
    Back Rack Hold: 365#
    Step up: 105#
    WOD: 5 plates w/ Rachel

  6. Erica 09/10/2013 at 12:05 am

    Back Squat: up to 225# w/ blue band
    Back Rack Hold: 365#
    Step up: 105#
    WOD: 5 plates w/ Rachel

  7. Petra 09/09/2013 at 7:58 pm

    Great post!
    Although it wasn’t designed that way, I think CBL can be done using paleo foods.
    If you’re already following the paleo diet, I don’t see any reason to introduce non-paleo foods for cab loading. Unless you’re just looking for an excuse to eat apple turnovers, of course.

    At the start of the strength cycle, I also changed my meals to more or less follow the CBL guidelines. I haven’t really noticed any change, but I also haven’t been *super* strict with it. Didn’t gain or lose any weight, but I often feel bloated from the carbs at night!
    From what I’ve read, CBL is aimed mostly at men anyway, and does not work as well for women (at least without some modifications).

    I’m planning to keep the post-WOD protein drink, but otherwise go back to my regular diet. It’s fun to experiment with different approaches though!

  8. Petra 09/09/2013 at 7:58 pm

    Great post!
    Although it wasn’t designed that way, I think CBL can be done using paleo foods.
    If you’re already following the paleo diet, I don’t see any reason to introduce non-paleo foods for cab loading. Unless you’re just looking for an excuse to eat apple turnovers, of course.

    At the start of the strength cycle, I also changed my meals to more or less follow the CBL guidelines. I haven’t really noticed any change, but I also haven’t been *super* strict with it. Didn’t gain or lose any weight, but I often feel bloated from the carbs at night!
    From what I’ve read, CBL is aimed mostly at men anyway, and does not work as well for women (at least without some modifications).

    I’m planning to keep the post-WOD protein drink, but otherwise go back to my regular diet. It’s fun to experiment with different approaches though!

  9. Daniel R. Moreno 09/09/2013 at 7:23 pm

    Back Squat: up to #325 w/ blue band
    Back Rack Hold: #405 – 3 sets x 5 seconds
    Step up: Started with #135, dropped to #95.
    WOD: Worked alone on this. 20 seconds on, 40 seconds off – #315

    I really like the above post by Goose in regards to (CBL). I know that personally I’ve tried paleo and it doesn’t entirely work for me. A modified diet such as the CBL might be perfect for me. Anyone have any positive/negative experiences with this?

    • Tom Kuchenreuther 09/10/2013 at 3:17 pm

      I struggle to eat enough throughout the day and gaining weight in general is a chore for me. I lose weight standing still i think haha… Positives: helps me get more calories in at the end of the day. Negatives: Feeling somewhat bloated after eating the extra carbs at night or the next morning (depends on the extra carbs I eat).

  10. Daniel R. Moreno 09/09/2013 at 7:23 pm

    Back Squat: up to #325 w/ blue band
    Back Rack Hold: #405 – 3 sets x 5 seconds
    Step up: Started with #135, dropped to #95.
    WOD: Worked alone on this. 20 seconds on, 40 seconds off – #315

    I really like the above post by Goose in regards to (CBL). I know that personally I’ve tried paleo and it doesn’t entirely work for me. A modified diet such as the CBL might be perfect for me. Anyone have any positive/negative experiences with this?

    • Tom Kuchenreuther 09/10/2013 at 3:17 pm

      I struggle to eat enough throughout the day and gaining weight in general is a chore for me. I lose weight standing still i think haha… Positives: helps me get more calories in at the end of the day. Negatives: Feeling somewhat bloated after eating the extra carbs at night or the next morning (depends on the extra carbs I eat).

  11. Wheeler 09/09/2013 at 5:49 pm

    Warm up: done
    Back squat: up to 185 w red band
    Back rack hold: 260
    Step up: 85 probably could have done more
    WOD: done with Gill P with 180#…Like Kara I love pushing the sled!
    Cash out: done

    I’m still trying to figure out which “diet” works for me…

  12. Wheeler 09/09/2013 at 5:49 pm

    Warm up: done
    Back squat: up to 185 w red band
    Back rack hold: 260
    Step up: 85 probably could have done more
    WOD: done with Gill P with 180#…Like Kara I love pushing the sled!
    Cash out: done

    I’m still trying to figure out which “diet” works for me…

  13. Kara 09/09/2013 at 5:22 pm

    Warm up: done
    Back squat: up to 155 w red band
    Back rack hold: 215
    Step up: 95 these were hard for me and I was leaning over.
    Wod: done with Gillian with 140#. I love pushing the sled. I wish we did it everyday (seriously!)
    Cash out: done

    The best part was when a cab driver asked me and Gillian how much weight was on the sled then said ” god bless”.

  14. Kara 09/09/2013 at 5:22 pm

    Warm up: done
    Back squat: up to 155 w red band
    Back rack hold: 215
    Step up: 95 these were hard for me and I was leaning over.
    Wod: done with Gillian with 140#. I love pushing the sled. I wish we did it everyday (seriously!)
    Cash out: done

    The best part was when a cab driver asked me and Gillian how much weight was on the sled then said ” god bless”.

  15. Alden 09/09/2013 at 4:21 pm

    warm up: done
    HBBS: can’t remember but got up to 235 with double looped blue bands
    Back support: 335
    Step ups: 75
    WOD: worked with Crowley and Nick @ 315
    cashout: done then added 10, 9, 8…2, 1 GHD’s with a 45# plate.

  16. Alden 09/09/2013 at 4:21 pm

    warm up: done
    HBBS: can’t remember but got up to 235 with double looped blue bands
    Back support: 335
    Step ups: 75
    WOD: worked with Crowley and Nick @ 315
    cashout: done then added 10, 9, 8…2, 1 GHD’s with a 45# plate.

  17. Retta 09/09/2013 at 3:47 pm

    Great post Goose. Nutrition, not boxing is the sweet science. Our body is a machine so giving it the right fuel and fluids plays a huge role in how you perform. There is a ton of research on different types of “diets” so don’t be afraid to keep an open mind and try new things. The more you understand how YOUR body works, and how to take care of it the better off you’ll be down the road.

  18. Retta 09/09/2013 at 3:47 pm

    Great post Goose. Nutrition, not boxing is the sweet science. Our body is a machine so giving it the right fuel and fluids plays a huge role in how you perform. There is a ton of research on different types of “diets” so don’t be afraid to keep an open mind and try new things. The more you understand how YOUR body works, and how to take care of it the better off you’ll be down the road.

  19. Crowley 09/09/2013 at 1:56 pm

    Warm-up: done – pistols w/ 26# kb
    HBBS: 225×3, 245×2, 261×1, 285×1, 305×1, 275×2, 265×3 – w/ blue band
    Back rack support: 365
    BB step-ups: 75
    WOD: sled loaded w/315
    Cash-out: done

    I haven’t modified my diet too much during the strength cycle with the exception of trying to eat more (mainly protein, but also fats and carbs). I have adjusted my meal times a little using CBL principles but haven’t been very strict. I’m going to try to take a more regimented approach these next few weeks and see if I notice any improvements.

  20. Crowley 09/09/2013 at 1:56 pm

    Warm-up: done – pistols w/ 26# kb
    HBBS: 225×3, 245×2, 261×1, 285×1, 305×1, 275×2, 265×3 – w/ blue band
    Back rack support: 365
    BB step-ups: 75
    WOD: sled loaded w/315
    Cash-out: done

    I haven’t modified my diet too much during the strength cycle with the exception of trying to eat more (mainly protein, but also fats and carbs). I have adjusted my meal times a little using CBL principles but haven’t been very strict. I’m going to try to take a more regimented approach these next few weeks and see if I notice any improvements.