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Hud’s CrossFit Open Prep
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It’s that time of year again… that time where we all get together for some good old fashioned fun, competition, enjoy our community and test our gains. Gains!
If you want to maximize your performance on game day, follow our guideline.
For those that don’t follow this guide, good luck. For those that do, won’t need it.
At Lotta Nutrition we offer two programs, one guaranteed to aid performance and another to help you create the habits needed to navigate this crazy life of ours and still make it all work.
Our more popular program is macro counting. So, let’s talk macro-nutrients. Our food is made up micro and macro-nutrients. Those macros are: protein, carbohydrates and fats.
This guide is only meant to be a quick and dirty guide, so we’re going to leave the science lingo out for my benefit and yours.
Getting enough Protein
A common misconception is that if you eat lots of protein you’ll buff up. While it is true, if you want to build build strong muscles you need protein, but there are many other factors that are at play for that. In fact, anyone who is more active than sitting on the couch for most of their hours in the day, will need a lot of protein.
An ideal amount is hard to prescribe for someone because people come in all shapes in sizes. But a good place to start is with a fist size portion at every meal.
Good protein examples include red meat, poultry, eggs, game meat and protein powders.
The dreaded Carbohydrates
“But carbs are bad!”
Sorry, just not true. First off, eliminate labeling food “good” or “bad” because that does no good for you and we can discuss that later. But, understand that carbohydrates are the most preferred source of energy for you body. If you are on a very low carbohydrate diet, your body will actually make about 130g worth from other macros. Your brain prefers glucose for energy and it will make sure it gets it. Your body also prefers carbohydrates (glucose) for activity because it’s quick and easy to transform. Eating carbohydrates in the hours before your intense open WOD is the optimal choice.
Good examples include, fruits and vegetables, and grains (pasta, rice, bread, oatmeal, etc.)
“But fats are bad!”
Sorry, just not true. Fat is essential to our survival as humans because our body doesn’t just create it on its own. Fat is very caloric dense and a little goes a long way. An easy way to measure fat is by consuming one to two thumbs worth at each meal.
Good examples include butter, oil, cheese, mayonnaise, avocado, nuts… etc.
Fiber will give your body excellent and optimal energy, joint function, and fast recovery POST WOD. Consume 10-15 grams of fiber for every 1000 calories you consume.
Great examples include any fruit and vegetables. Obviously it varies, so google it and read your nutrition labels.
Eating enough food for recovery,
A very common mistake is not only not eating enough but also not eating immediately after working out. If during the Open you’d like to focus on performing well (duh, who doesn’t?) BUT you are also trying to lose weight – we recommend eating more than you are currently. These workouts will be tougher than you usually experience and it won’t hurt progress to get the calories needed to recover.
Working out really hard during the intense Open WODs doesn’t mean going out for burgers afterwards. It means eating the right food at the right time. Keep the foods nutrient dense. Examples may include, berries, broccoli, spaghetti squash, cauliflower.
Before: eat enough carbohydrates 2 to 3 hours before the workout. Avoid sugary carbs pre-WOD. Google “low glycemic index carbs” you will find lots of options. The key here is eating them early enough. If you eat under and hour, the food won’t have hit your blood stream yet and won’t get to your muscles.
After: refuel within 30 minutes to restore glycogen units in your muscles by polishing off a sports drink (we recommend pure dextrose) and whey protein. This is a huge factor for recovery. Try not to get too much or any fat.
Without it, you will suffer. Muscle contractions are stronger when your body is properly fueled. We recommend a good place to start is half your body weigh in ounces. However, you will probably need more than that so add 20 to 40 ounces. Some tips:
- Spread out the amount you drink over the course of the day. Do not try and jam it in 2 hours before you work out. No bueno.
- As soon as you wake up, drink a full glass of water.
- Get a large water bottle. The bigger you have, for example a 40oz, the easier it is to track.
- Just do it.
Lastly, have fun.