Thursday, March 12th

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3 Important Nutritional Points to Support Performance

Nutrition advice and wisdom is a dime a dozen.

That being said, there is no doubt that being aware and informed around what you put (and don’t put) in your body, can impact your performance in both positive and negative ways.

During the Open, in particular, nutrition, sleep, warm-up and recovery can add up week to week in in your favor or not…. In order to be BEST prepared each week consistency in nutrition is one of the most important components your can maintain over the next 4 weeks.

Here are 3 important nutritionally focused tips to keep in mind

Don’t implement “Tip & Tricks” that are buzzing around social media.The biggest mistake you could make during competition time is implement a new diet, pre-workout, or any supplement. I have seen athletes literally go INTO competition week with the idea they are also going to suddenly clean up their eating, OR, even worse, do what a World Class athlete is doing based on their latest Instagram post. There is ONLY ONE thing I’m going to say about this: If you didn’t pay your dues in the off season with staple nutrition and solid training principles, face the truth. There isn’t a magic food combo that is going to make you a better athlete in 5 weeks. With that said, just keep it simple; think quality food choices and don’t limit calories by cutting out all sugar and dairy suddenly. Playing with your diet is best after a competition phase.
Stay hydrated. Making sure you are drinking enough water isn’t only important for your health but also your performance. Just like with food, make sure to practice and refine your hydration strategy BEFORE competition so you know what you can tolerate and successfully integrate into your performance. The last thing you want on a 10 min AMRAP is a belly full of liquid. Do not wait until you are thirsty to drink fluids, as this is the body’s final signal that you are already partially dehydrated. At this point, if the exercise intensity is high enough, you cannot drink enough to meet your hydration needs on an intra-cellular level.It’s important to just continue hydration throughout the day. How much is enough? In our CCP course we use a formula that determines optimal water intake for an active individual by at least consuming; 0.5 x Body weight. For higher level of activity and competitions I typically suggest bumping the range up to .7 x body weight; Therefore a 150lbs person would need 105 oz/day, or just under 3 liters/day (150 x.7 = 105).
Re- Fuel! For any multi-day competition or weekly competition re-fueling is KEY to support recovery and restore muscle glycogen for the next event. If I was going to emphasize one thing about re-fueling it would be to take advantage of the 2 hour window post activity. Your body is most ready to utilize carbohydrate and amino acids soon after a high intensity bout. Because most athletes don’t feel like eating “real food” immediately after, its best to consume easily absorbable foods like protein shakes, baby food, applesauce and yams etc….then 1 hour after have a balanced meals of quality protein and carbohydrates with healthy fats. Again go with what you know your gut agrees with. After the 2 hour window you have already prepared yourself for the next training session or comp.

Performance and Competition are in red

Strength: A) Every 2 minutes, for 8 minutes (4 sets): Ring Pushups x 10 reps

B) Every 2 minutes, for 8 minutes (4 sets): Ring Chin Ups x 3-5 reps
(Scale with Ring rows. Feet elevated or feet on the floor)

WOD: 5 Rounds For Time
-400m run
-15 Wall Balls 20/14

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531