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 Hig...
Goal• Goal: provide information to help athletes  with specifically timed nutritional strategies or  nutrient intakes to b...
Sleep,Triplet of Life                                Family/Social,                                                 Nutrit...
Background: NutritionCarbohydrates Fats                                                            Proteins Simple + Compl...
BackgroundInsulin: pancreas; storage hormone; decrease glucose; anabolicLow-Glycemic: low glucose responseHigh-Glycemic: h...
BackgroundBCAAs: branched chain amino acids; 3- leucine*, isoleucine, valine; *prime AAoxidized in muscle; prevent muscle ...
Background: Energy Production                                    Transfer of energy: chemical to mechanical               ...
Background: Energy ProductionOxygenConsumption                                                                            ...
1 RM C + J   “Fran”   Row 2000m3…2…1…GO!                                          3 energy                                ...
ExerciseMuscle          Energy Flux              Nervous                Cardiac   Hormones      Decrease adiposity      Im...
Background: Glycemic Index/Load                                     Example:                              bread, soda, pas...
Benefits of Pre/Post-WOD Nutrition                Energy/Fuel Decrease      Requirements Adiposity                        ...
Nutrient Timing• Nutrient timing: how much, what and when to  eat before, during and after a WOD or  competition.  – Key: ...
Timeline: Morning WODPre-1                     Pre-2 WOD*              Post-1        Post-23-5 hrs          30-60 min     ...
Timeline: Evening WODPre-1                     Pre-2 WOD*              Post-1        Post-23-5 hrs          30-60 min     ...
Pre-1                   Pre-2 WOD*                    Post-1               Post-23-5 hrs        30-60 min         During  ...
Pre-1                   Pre-2 WOD*                    Post-1            Post-23-5 hrs        30-60 min         During     ...
Pre-WOD Nutrition Examples                          WOD type: MetCon (10  Example: Male, 22;                           min...
Pre-WOD Nutrition Examples Example: Female, 32;           WOD Type:    212 lb; 30% BF           Endurance/MetCon      (ove...
Pre-1                   Pre-2 WOD*                        Post-1        Post-23-5 hrs        60-30 min         During     ...
Post-1 WOD Nutrition• “Window of  opportunity” = 45 -60  mins Post-WOD• Goals: stop muscle  breakdown, replenish  glycogen...
Pre-1                  Pre-2 WOD*                      Post-1             Post-23-5 hrs        60-30 min        During    ...
Pre-1                   Pre-2 WOD*                      Post-1             Post-23-5 hrs        60-30 min          During ...
Post-WOD Nutrition ExamplesExample: Female, 20; 125 lb;   WOD: Strength + MetCon    15% BF ( low fat)          (heavy OHS,...
Post-WOD Nutrition ExampleExample: Male, 51;        WOD Type: Strength  260 lb; 35% BF         (Snatch work, EMOM    (over...
Muscle GainsSupplements:                     Eat every 2-3creatine, beta-                      hoursalanine, whey   protei...
Fat Loss   Carb intake only                 Low-carb/ketogenic   Post-WOD; low-                        (high fat)      gly...
Dairy                                     High FatFoods to avoidPre/Post-WOD                        High Sugar            ...
Kale Chips                                       Coconut Water                    Rice Cakes                              ...
What I recommend…• Whey protein Isolate: 30g post-1  meal (SFH/Progenex)• B-complex vitamin: 1 serving or  50% daily value...
What I recommend…• Amino acids:  bedtime/fasting (100% Beef  Aminos)• Green/Green Superfood: 1  scoop fasting (Amzaing  Gr...
What I recommend…• Multi-Vit: 1 serving  (Douglas Labs)• Vit D3 supplment: The Sun  or Cod Liver Oil (Carlson)• Carnosine:...
Paradigm Shift: Fat for Fuel during       Endurance ExerciseParadigm: distant concepts of thought pattern in            an...
High Carb vs High Fat Endurance• “Depletion of CHO is now considered one of  the primary causes of fatigue during exercise...
High Carb vs High Fat Endurance                    75-100g                    Glycogen        • Total energy: 1,500 –     ...
High Carb vs High Fat Endurance• Fat stores can hold more.                          17%• Intramuscular fat & adipose tissu...
Example: Tim Olson• Winner Western States 100-  miler, summer 2012• Low-carber/Paleo• Broke previous record by 21  minutes...
High Fat Fueling• Low-carb= <50-100g carbs/day• High fat= >30-40% calories come from fats  – Ketogenic diet• Fats are GOOD...
Questions?“We are build to conquer environment, solveproblems, achieve goals, and we find no realsatisfaction or happiness...
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Pre/Post-WOD Nutrition

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  • Where does pre/post wod nutrition fit in?This is the reason why we should care about pre/post wod nutritionIncrease performance: increase in health benefits and lifestyle
  • BCAAs: nitrogen balance, glutamine and alainie
  • Mitchondria: powerhouse; energy production; process carbohydrates and fatsWhat you eat has a direct effect on the production and utilization of energy in the body. Eat the right things, see the right resultsTransfer energy, not necessarily making energy.
  • Increased intensity changes demands of body for energy substrates
  • Energy pathways: note that each one is working at the same time, some just more than others.Phosphagen = creatine system= short, high intensityGlycolytic = slightly longer, high intensityOxidative = longer, Oxygen aroundAll three energy pathways work at same time
  • Changes associated with exerciseNervous system: first few months of exercise increase strength not muscle mass due to increase signaling of nervous system (neuromuscular junction)
  • Fruits vegetables, nuts, meats, fish are low-GI foods; benefits of primal, whole-food, paleo eating
  • Want these to all work at once—pre/post-wod can get you there much more effectively!
  • Wod dictate the pre/post meal
  • Example of what to eat, get an idea.Note the goal of the individual, weight loss, muscle gain or performance dictates the composition and portion size.
  • 1: Cahill G. “Ketoacids? Good Medicine?” Transactions of the american clinical and climatological assoication
  • 2: Kerksick, C “Nutrient Timing: Metabolic Optimization for Health, Performance, and Recovery.” 2012. Taylor &amp; Francis Group.
  • Pre/Post-WOD Nutrition

    1. 1. CFL Nutrition Talk: Pre/Post- WOD Nutrition By Collin J. Popp, M.S. November 3, 2012
    2. 2. Overview• Goals• Background• Timelines for Pre/Post• Muscle Gain• Weight Loss• Supplements• High Carb vs High Fat Endurance
    3. 3. 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.
    4. 4. Sleep,Triplet of Life Family/Social, Nutrition, Work, Health Hobbies, et c. Performance LongevityPre/Post-Nutrition Quality of Life
    5. 5. Background: NutritionCarbohydrates Fats Proteins Simple + Complex Dietary + endogenous Amino acids Glucose, polysaccharides Fat-soluble vitamins Building blocks Glycemic Index High Energy Muscle synthesis Fiber High Storage Enzymes: catalysts Low storage Examples: dark chicken meat, extra Examples: Grass-fed beef, whey virgin coconut oil, brazil protein isolate, wild caught nuts, avocadoes salmon, eggs Example: raw honey, parnips, broccoli, kiwi, sweet potato
    6. 6. BackgroundInsulin: pancreas; storage hormone; decrease glucose; anabolicLow-Glycemic: low glucose responseHigh-Glycemic: high glucose response; glucose intoleranceElectrolytes: sodium, potassium, calcium, magnesium, chloride, phosphate;fatigue, cramps, muscle soreness
    7. 7. BackgroundBCAAs: branched chain amino acids; 3- leucine*, isoleucine, valine; *prime AAoxidized in muscle; prevent muscle breakdownGlutamine: 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 stomachB-Complex Vitamins: 8 water-soluble vitamins (example:riboflavin, niacin, thamine);co-factors for cell metabolism; immune function;metabolize alcohol; B6 needed for BCAA function
    8. 8. Background: Energy Production Transfer of energy: chemical to mechanical FOOD Carbohydrates + Fats + (Proteins)Oxygen Mitochondria: found in all cells ENERGY
    9. 9. Background: Energy ProductionOxygenConsumption Stored glucose • Higher intensities: prefer glucose (Carbohydrate) • Lower-moderate intensities: prefer triglycerides (fat) Melzer K. “Carbohydrate and fat utilization during rest and physical activity.” Euro J Clin Nutr Meta 2010; 6:(2)
    10. 10. 1 RM C + J “Fran” Row 2000m3…2…1…GO! 3 energy pathways
    11. 11. ExerciseMuscle Energy Flux Nervous Cardiac Hormones Decrease adiposity Improved Signaling Lower Resting HR Increase Size/number Strength Decrease lipidemia mitochondria Improve blood Force Output Creatine Agility/Coordination vessels
    12. 12. Background: Glycemic Index/Load Example: bread, soda, pasta, dri ed fruits, candy, etc. High GI: High Glucose: High Insulin? Example: spinach, walnuts, beef, peppers, kale, onions, al monds, etc.
    13. 13. Benefits of Pre/Post-WOD Nutrition Energy/Fuel Decrease Requirements Adiposity Increase Lean MassPrevent Pre/Post-WODFatigue Nutr Improve Immune Function Adaptation/recovery from training
    14. 14. 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 Endurance – 3 types: • Endurance: 5 x 800m repeats • Strength: 7x1 Back Squat • MetCon: “Helen” Strength MetCon
    15. 15. Timeline: Morning WODPre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 30-60 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquid*Time of WOD: morningPre-1: dinner from night beforePre-2: morning snack RecoveryPost-1: shake/liquid meal MealPost-2: breakfast C= carbohydrates, P=Protein, F= fat
    16. 16. Timeline: Evening WODPre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 30-60 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquid*Time of WOD: eveningPre-1: Lunch RecoveryPre-2: snack MealPost-1: shakePost-2: recovery meal- dinner C= carbohydrates, P=Protein, F= fat
    17. 17. Pre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 30-60 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquidPre-1 WODEndurance Bulk calories from fat (30-40%), low-glycemic carb and 20g protein. Hydrate, electrolytesStrength Normal meal—slightly higher protein intakeMetCon Bulk calories from carbs (45-55%), 20-30g protein and moderate fat intake (10-15%). C= carbohydrates, P=Protein, F= fat
    18. 18. Pre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 30-60 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquidPre-2 WODEndurance Small liquid meal, BCAAs in coconut water (20g carb)Strength Only consume protein (10-15g)—should be okay from Pre- 1 mealMetCon Quick carb (50-70g) + protein meal of 20g (BCAAs, whey) C= carbohydrates, P=Protein, F= fat
    19. 19. Pre-WOD Nutrition Examples WOD type: MetCon (10 Example: Male, 22; min AMRAP; heavy190lb; 15% BF (average) weight) Pre-1: 4-6 oz chicken Pre-2: 2 tbsp raw breast, 1 cup mashed honey, ½ scoop whey sweet potatoes, 1 cup protein, 6 oz coconutbroccoli, ¼ cup almonds water
    20. 20. Pre-WOD Nutrition Examples Example: Female, 32; WOD Type: 212 lb; 30% BF Endurance/MetCon (overfat) (Rowing + Gymnastics)Pre-1: 6 oz Steak, 1 cup Pre-2: ½ scoop wheysteamed veggies with 1 protein + 2 tbsp tbsp GF butter, ½ coconut oilavocado, 1 tbsp fish oil
    21. 21. Pre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 60-30 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquidWODEndurance Depending on race, consume 6-8 oz fluid every 15-20 mins. Electrolyte and BCAAs prevent fatigue and muscle breakdownStrength BCAAs. Sip water or electrolyte drinkMetCon No time, keep going! C= carbohydrates, P=Protein, F= fat
    22. 22. 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
    23. 23. Pre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 60-30 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquidPost-1 WODEndurance Fluids, electrolytes, 20g protein (whey isolate), carbs = 20-30g, 4-8g glutamineStrength 20-30g protein shake, no real carbs neededMetCon 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 C= carbohydrates, P=Protein, F= fat
    24. 24. Pre-1 Pre-2 WOD* Post-1 Post-23-5 hrs 60-30 min During w/in 45 1.5-2 hrsSolid meal C+P BCAAs + mins post electrolytes P + C Solid mealC+P+F + Water Shake/liquidPost-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 C= carbohydrates, P=Protein, F= fat
    25. 25. Post-WOD Nutrition ExamplesExample: Female, 20; 125 lb; WOD: Strength + MetCon 15% BF ( low fat) (heavy OHS, BS + 12-min) Post-2: 1/2 cup quinoa, 1-2 Post-1: 25g Whey protein oz dried mango, 8 oz pork isolate/hydrolysate + 4g chop with onions, apples,glutamine, 12 oz grapefruit spinach salad with feta juice cheese, olive oil dressing
    26. 26. Post-WOD Nutrition ExampleExample: Male, 51; WOD Type: Strength 260 lb; 35% BF (Snatch work, EMOM (overfat) Deadlifts) Post-2: 7-9 oz salmon Post-1: 40g Whey filet, sauteed greenisolate protein, 10 oz beans, 1 tbsp GF coconut milk butter, 1 small salad
    27. 27. Muscle GainsSupplements: Eat every 2-3creatine, beta- hoursalanine, whey protein Protein with every meal: males=30g, femal es=20gCarb + Pro meal before Bed Post-WOD
    28. 28. Fat Loss Carb intake only Low-carb/ketogenic Post-WOD; low- (high fat) glycemic <100g/day 20-25 g wholeEat every 3 protein sources hours Large with every meal breakfast
    29. 29. Dairy High FatFoods to avoidPre/Post-WOD High Sugar Carbonated Drinks High SFA* Sports *SFA: Saturated Fatty Acids Drinks
    30. 30. Kale Chips Coconut Water Rice Cakes Dark Chocolate (~70%) Beef JerkyTravel Foods Dried Fruits Pemmicanfor Pre/Post- WOD Coconut Oil Almond Butter BCAA powder Fish Oil Hard Boiled Eggs
    31. 31. 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)
    32. 32. 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
    33. 33. 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
    34. 34. Paradigm Shift: Fat for Fuel during Endurance ExerciseParadigm: distant concepts of thought pattern in any scientific discipline.
    35. 35. 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
    36. 36. High Carb vs High Fat Endurance 75-100g Glycogen • Total energy: 1,500 – 2,000 kcals • Enough CHO to run at moderate/high intensity for 20- 30 mins. • Need to constantly300-500g resupply = problem!Glycogen* – Insulin/glucose spikes *Muscle glycogen cannot leave
    37. 37. High Carb vs High Fat Endurance• Fat stores can hold more. 17%• Intramuscular fat & adipose tissue.• Train low-carb Fat-Adapt Keto- adapt. – Ketone bodies: by-products fat metabolism- provide energy!• Endless energy, improved 107,000 kcals total energy! endurance capacity and performance.• Minimal refueling.
    38. 38. 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.
    39. 39. 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
    40. 40. Questions?“We are build to conquer environment, solveproblems, achieve goals, and we find no realsatisfaction or happiness in life withoutobstacles to conquer and goals to achieve.”• Maxwell Maltz, MD

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