Hope everyone had a wonderful holiday, spent time with family and friends, and had some well deserved rest!
Carbohydrates: The True Fuel To Perform
Carbohydrates: These come in all forms, from natural sources like fruits, to veggies, to tubers like potatoes and turnips, to processed forms like flour, HFCS (high fructose corn syrup), table sugar (sucrose) and pasta. A quick primer on the different forms of carbs looks like this:
Glucose: The most basic and more easily used sugar. Broken down from starch (potatoes, rice, corn) Fructose: Found in fruit. Preferential to the liver, NOT skeletal muscle. Lactose: Found in dairy, broken down into glucose and galactose. Can be problematic in some folks. HFCS: Acronym for high-fructose corn syrup, which is usually either 55% or 42% fructose.
One of the biggest misconceptions is that low carb = health = athletic performance; while different authorities continue to argue, two main facts exists that are specific to HIIT (high-intensity interval training) athletics:
1) Intense, short duration training in the glycolytic pathway utilizes muscle and hepatic glycogen—this must be present for performance, and replaced for recovery
2) Chronic low carb intake will negatively affect hormone creation/cascade, resulting in acute onset of adrenal dysfunction and exacerbate over-reaching/over-training.
Strategy: This is highly individual, and dependant on a variable of factors: Training, age, BF%, training age and CHO tolerance. Some PWO formulas, based on body fat percentage:
post wod fuel male: post wod fuel – female:
above 12% – 30g prot/10g carb above 16% – 20g prot/10g carb
8-12% – 30g prot/25g carb 12-14% – 20g prot/20g carb
below 8% – 30g prot/40g carb below 12% – 20g prot/30g carb
Eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
A larger formula is the use of 0.8g CHO per kg, in the form of simple carbohydrates (dextrose, maltodextrin, fructose, etc.
Bottom line: Athletes NEED carbohydrates for performance, hormone health, and recovery.
10 Minutes OTM.
3 Power Snatch AHAP
10 Deadlifts AHAP
400 Meter Run
** Rest 3 minutes after each round.