We all want to crush the Open these next five weeks, right?! Let’s put ourselves on the right track with nutrition.
First remember the hierarchy of food importance that we should keep in mind:
- Total Calories
- Macronutrients
- Micronutrients
- FOOD TIMING
- Supplements
Calories are always at the top of the list and that is the most important thing during these five weeks; making sure you’re eating ENOUGH food to fuel your performances.
Food timing, while fourth on the list, CAN have benefits provided the three above it are in check.
Here what to do for the Open workouts:
Pre-Open Workout
-90-120min prior to the beep
-Important for nervous system and blood sugar control.
-Carbs/Protein only
-No fats – slows digestion of nutrients and sits in the GI
Post-Open Workout
-Within 10-15 minutes of your workout ending:
-Carb/Protein Shake – creates an insulin response that shuts off cortisol and allows you to begin the recovery process immediately.
-If you don’t take in anything, cortisol could remain elevated for hours, delaying recovery (ever feel ridiculous soreness or fatigue the next day?).
-Recommended: cyclic dextrin carb powder plus pure whey isolate protein powder
-Acceptable: protein powder with carbs (honey is a good mix-in)
-If no shake: carb/protein like sweet potato and rice
Another 60-90 minutes later:
-Carb/Protein meal
-Focus on quality, nutrient dense foods
Follow the above each week and your body will thank you when 18.3, 18.4, etc…come around!
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