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


Pre-2

30-60 minC + P

WOD*


Post-1


Post-2


*Time of WOD: eveningPre-1: LunchPre-2: snackPost-1: shakePost-2: recovery meal- dinner

Recovery Meal


Pre-1


Pre-2

30-60 minC + P

WOD*


Post-1


Post-2



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


Pre-2

30-60 minC + P

WOD*


Post-1


Post-2



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


Pre-2

60-30 minC + P

WOD*


Post-1


Post-2



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


Pre-2

60-30 minC + P

WOD*


Post-1


Post-2



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


Pre-2

60-30 minC + P

WOD*


Post-1


Post-2



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


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


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