Slower recovery since starting the Whole30crossfit
Posted 05 May 2012 - 04:31 PM
* no post-workout protein shake
* no dairy
* no added sugars
...I can see how those changes would combine to interfere with recovery from intense crossfit workouts.
Also our workouts lately have been more metcon, less strength, because we can't drop weights lately, so we're more likely to do two 10 or 15-minute metcon workouts than one slow strength progression and one metcon finisher. Oh right -- also I'm doing 10x250m rowing after each workout, which I just started this week.
Ah -- I also haven't been doing the recommended pre-workout meal. I have this theory that I'll lose more weight if I train fasted. Will a pre-workout meal help with my recovery but interfere with fat loss?
Posted 05 May 2012 - 05:33 PM
Posted 05 May 2012 - 05:42 PM
As an aside, pre-workout starches in the form of squash and sweet potatoes greatly help my energy level DURING the workout even if my muscles are a bit fatigued - so make sure you're not scrimping there. If you time it right - for example, just green veggies and meat for lunch, then a half a sweet potato an hour before you work out - you can definitely lose weight but still feel energized while working out. And do try a little bit of carbs post-workout with a hardboiled egg - I think the protein from them gets into your system more easily than protein from meat or nuts. Good luck!
Posted 05 May 2012 - 05:46 PM
I wouldn't worry about pre-workout, in my experience it is a totally individual thing. Most ppl do better with a little something before workout, but I also know plenty who prefer to be fasted.
Hope that help. Let us know how things are going and if you are able to find something that works.
Posted 05 May 2012 - 08:53 PM
Second, the role of the pre-workout meal is to send a signal to your body to open up your energy stores and get ready for activity. The reason Whole9 recommends protein and fat before a workout is because that's what sends the proper chemical message. They specifically do not recommend carbohydrates before exercise because carbs send the wrong message. Carbs prompt a release of insulin, which interferes with your body's access to energy stores. The effect is not enough to shut you down, but it degrades your performance. Skipping the pre-workout snack entirely means that your energy stores are a little slower to become fully available. That can degrade your performance in an intense workout. Again, not enough to shut you down, but prepping the hormonal pathways in your body before intense training gives you a slight edge. And sets you up to burn more fat than you otherwise would.
The post-workout meal is of course to speed the recovery process by getting protein to your hungry muscles fast. Eating protein very soon after completing a workout can make a noticeable difference in your performance the next day. You want to be sure you are eating lean protein at this point because fat slows down digestion and keeps your muscles hungry longer. Carbs are optional in the post workout meal if you are trying to lose weight and you don't need quick energy over the balance of your day. Eating vegetable sources of carbs like sweet potatoes or squash replenishes your glycogen stores quickly and you might need that if you are doing two a days, but if you are done for the day, you can skip the carbs.
I hear you about wanting to reach your ideal body composition ASAP, but short cuts sometimes delay reaching your destination instead of speeding it up. One of the things I learned the hard way was how restricting calories can slow fat loss for active people.
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Posted 06 May 2012 - 03:52 AM
For tomorrow, the plan is:
If I wake up more than 3 hours before the workout starts: 4 oz poached salmon
If I don't have much time before the workout starts: 1 hardboiled egg and a bit of coconut butter
After the workout: 1 jar of sweet potato baby food (only ingredients: sweet potatoes!), 2 hardboiled eggs
Then it's a few hours before I can eat a real lunch, which will be something from street food vendors: probably grass-fed burger or wild-caught fish, plus a salad.
Posted 06 May 2012 - 07:10 PM
Dallas Hartwig, PT, MS, RKC
Chief Eating Officer of Whole9
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