Nutrition is the Foundation – CFS

Sep 17th, 2017

Category: CrossFit

Nutrition is the Foundation – CFS

Brett

Nutrition is the Foundation

The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of the workout we are constantly putting the pedal to the metal which in turn burns fuel. If our gas gauge read FULL at the beginning, it now reads EMPTY. We need to replenish and refuel ourselves to ensure our tank is full for the next workout. If we return with anything less we run the risk of running out of fuel too soon, hitting the wall and potentially hurting ourselves. You wouldn’t want to punch it with the gas light on would you?! It is very important to get fuel (sugar, the good kind) into our bodies as soon as possible. These fast acting, super potent sugars can be found mainly in fruits (bananas, strawberries, apples, etc). Naturally, longer workouts require more fuel and shorter workouts require less fuel. But remember, don’t go overboard any excess sugars could potentially become stored as fat. BUT if you were to splurge on extra fruit, post WOD would be the time to indulge.

Now lets explore the belts, pistons and other moving parts. Over the course of our intense workout our muscles are constantly being contracted which leads to microscopic muscle breakdown. This is also the reason we become sore after a tough workout. But don’t sweat, our body constantly adapts to this and rebuilds those exhausted, broken down muscles to actually come back bigger and stronger than before. We just need to give it the right building blocks. Those building blocks are called branched chain amino acids (BCAAs or in other words protein). These are essential to life and very important post WOD. The best sources of BCAAs can be found in whey protein powder, chicken, beef, eggs, etc) Again remember, the sooner we get those building blocks into our body the sooner the rebuilding process can occur. Whey protein powder is the fastest acting, but don’t shy away from hard boiled eggs or lean chicken breast if need be. All sources are great.

The point is we MUST refuel and rebuild. It is recommended that simple sugars and protein (2:1 ratio) are consumed together within 30 minutes post exercise. Protein shakes blended with ice and fruit are the most convenient way to prepare ourselves for the next workout. Lay off the fat immediately after exercise which tends to slow down sugar and protein absorption.

Your body is a finely tuned machine, treat it like one.

Warm-up
8 min AMRAP
50’ Waiters Walk per side
5 Kettlebell Press per side
15 Russian Swings
12/10 Cals Bike or Ski

Strength
Strict Press
5-5-5-5-5

WOD
50 Calorie Bike
50 Kettlebell Swings (2,1.5)
50 Calories Ski Erg

Level 2- 1.5,1
Level 1- 1, 0.75 30 Reps/Cals

Endurance Class @ 10am in Southie Orange
Sprint Ladder
100m, 200m, 400m, 200m, 100m

Time Trial
800m Run

WOD
21-15-9
Burpees
Box Jumps
KB Swings
EMOM 100m sprint

Weekly Strength/Benchmark Schedule

At Home WOD
21-18-15-12-9-6-3
Hand Release Push Ups
Jumping Squats
Hollow Rocks