2018 Open Nutrition Strategies

[From original post, scroll down for 18.5 Nutrition Strategies!]

I’m excited to share another Open Season with you guys!  Since last year’s Nutrition Strategies was a big hit, I will do it again!  If you haven’t checked out my post earlier this week Eating through the Crossfit Open check it out for some general guidelines and the reason why we want to really focus on fueling our bodies during these 5 weeks.  I also wrote up about other ways to stay on top of your recovery game in last year’s Pre-Open Post too!

Each week, I will add to this post so the most recent workout will be at the top and all the other information will just be a scroll-down away!

Important: Fueling the day before your workout!

The day before your workout (Thursday for most) you should have a “re-feed” day where you consume about 70-120g additional carbohydrates (lower end for smaller women, higher end for larger men).  Why? Carbohydrates are your main Open fuel source! The energy systems we will be relying on throughout these high-intensity workouts use blood-sugars (glucose) and stored sugars (glycogen) to turn into energy to create muscle contractions…and it’s safe to say we will be doing lots of muscle contractions in some form tomorrow!  So to make sure our glycogen stores are maxed out, re-feed on the day before your workout!  Your protein goals can remain about the same and your fat goals can remain the same for most people as well.

Fueling after your workout

Regardless when you do your workout, it will be important to refuel immediately and again a few hours after.  It’s so important because we will be doing 5-10 (depending on repeated workouts) super-duper high-intensity workouts with at the very most 6 days between and the least 1-2 days between so we want to give our bodies the building blocks for recovery as quickly as possible! This means immediately after your workout taking in 50-80g of quick-digesting carbohydrates (liquid form would be best at this time, think sports drinks, coconut water, fruit juice) so that we can replenish our blood sugars and encourage rebuilding within our bodies!  A few hours after you are cooled down from your workout (so that your digestion system is ready to work) consume a meal of real-food consisting of another 50-80g of carbohydrates as well as 25-50g of protein to encourage more restoration.  Some fats may be included in this meal as well but in small portions.

The success of your Open – measured in your enjoyment, your recovery, and a few PRs – can all come down to how well you fuel before and recover after!  It can be an overwhelming 5-weeks, but focus all of your nervous energy into the things you CAN control.  You can’t control the movements we’re thrown each week but we can control our focus on the little details like what we are eating, how we are sleeping, and keeping a positive mindset each week!

**18.5**

AMRAP 7:00

3-6-9-12-18…ect

Thrusters (100/65)

Chest to Bar Pull Ups

As suspected, we’ve got lots of thrusters and some pull ups coming our way this weekend! It isn’t an Open without a thruster pain cave workout, and since we will be working hard & fast and emptying the tank that means we are going to need some serious fueling before these 7:00!

AM WORKOUT

If you’ll be hitting this at the 5:30am or 9am class, here is your plan!

BREAKFAST:

Lots of carbs to fuel up for this one!  Your night before should include a refeed to ensure those glycolytic stores are filled and then top them off in the morning before you get after your workout!  Include 40-60g carbohydrates adn 15-20g proteins.  Limit fats to avoid slowed digestion and sluggish feeling chest to bars!

For example (one of each):

carbs: 

1/2 cup oatmeal

2 pieces of toast

1 banana + 1 piece of toast

1/2 sweet potato

proteins:

2 eggs

1 cup greek yogurt (nonfat)

1 cup cottage cheese

3oz  lean meat

PRE/INTRA WORKOUT:

There is definitely no time for any intra-workout fueling, this one will be quick! So shortly before this workout (30ish minutes prior), take in one last fast-digesting carbohydrate source from either list below!  It should provide about 20g carbs.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

NOON WORKOUT

A mid-day workout where you’ll be getting 1-2 meals in before your workout

BREAKFAST:

Sticking with your Friday Open routine, add some extra carbs than normal to this meal.  50-80g carbs, 20-30g protein and 10-20g fats would be suitable to prepare for this workout!

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

This meal can contain another 40-60g carbs and 20-30g protein.  Carbs can be faster digesting since we’ll be going into that workout soon and try to limit most fats to avoid slowed digestion.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

1 cup fruit juice/coconut water

1/2c oatmeal with honey

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

PRE/INTRA WORKOUT:

There is definitely no time for any intra-workout fueling, this one will be quick! So shortly before this workout (30ish minutes prior), take in one last fast-digesting carbohydrate source from either list below!  It should provide about 20g carbs.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

FRIDAY NIGHT LIGHTS

You’re working out in the evening and have 2-3 meals in before your workout here is your plan!

BREAKFAST:

Continuing your established Friday Open routine for one last day, include extra carbs to start the day with some loaded carb stores!  Include 40-60g carbs, 20-30g proteins and 10-20g fats.

This can look like (one of each):

carbs:

1/2c – 1 cup oatmeal

2 pieces of whole grain toast

1 banana + 1 piece of toast

1 cup sweet potatoes

Veggies

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

Continuing to follow the routine you’ve established so far, include another 30-60g carbs, 20-30g protein and 10-15g fats.  Still plenty of time before you’re flipping into this workout so carbs can be slower digesting and healthy fats can still be included.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

fats: 

1/4c nuts/seeds

1/2 avocado

MEAL 3:

Continuing fueling up with lots of carbohydrates!  Your carb choices can be faster digesting now such as fruits or juices. Include another 30-60g carbs and you can also have 20-30g proteins.  Limit fats now to avoid slowed digestion and slowed chest to bars!

PRE/INTRA WORKOUT:

There is definitely no time for any intra-workout fueling, this one will be quick! So shortly before this workout (30ish minutes prior), take in one last fast-digesting carbohydrate source from either list below!  It should provide about 20g carbs.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

Close out your season strong and have fun!! Thank you for checking in each week to learn about fueling up for your greatest success!

**18.4**

For time (9:00 cap)

21-15-9

Deadlifts

Handstand Push Ups

21-15-9

Deadlifts (heavier!)

50′ Handstand Walk

What a fun workout!  Make sure you check out those new handstand push up standards before you kick up!  This workout will be a different impact for different people.  If you’ve got your handstand push-ups down pat, it is going to be a quick burner where you’ll be emptying the tank.  If the handstand push ups will force you to slow way down, you will be working with a pretty consistently low heart rate.  Same goes for the handstand walk portion if you make it there in those 9 minutes!

I am going to list out the nutrition strategy for the type of person who will be dropping their intensity throughout the handstand push ups, as that is the most common type of athlete and not *too many* Games athletes are reading my blog yet!  If you happen to be stellar at handstand push ups and will be crushing these reps and keeping your heartrate high the whole time, eat to the higher end of the carb recommendations, maybe even +10g or so!

AM WORKOUT

If you’ll be hitting this at the 5:30am or 9am class, here is your plan!

BREAKFAST:

You should be settled into a pretty consistent morning routine now for your best Open performances!  Refeeding the night before will have you prepared to top off the tank and get after this workout!  Start your morning with a light meal (or regular meal if you workout later in the morning) consisting of 20-30g of carbs and 15-30g of protein and minimal fats.

For example (one of each):

carbs: 

1/2 cup oatmeal

2 pieces of toast

1 banana + 1 piece of toast

1/2 sweet potato

proteins:

2 eggs

1 cup greek yogurt (nonfat)

1 cup cottage cheese

3oz  lean meat

PRE/INTRA WORKOUT:

Again this week, there isn’t any ideal time for intra-workout fuel and the shorter time domain and lower intensity shouldn’t require you to fuel throughout the workout either.  About 30 minutes before the workout you can take in some pre-workout carbs if your breakfast was lower in carbs or more than 2 hours prior.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

NOON WORKOUT

A mid-day workout where you’ll be getting 1-2 meals in before your workout

BREAKFAST:

You should have a good routine to your Pre-Open mornings by now.  You’ve got time to digest your breakfast so enjoy 20-40g carbohydrates, 20-30g protein, and 10-15g fats.

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

This meal can contain another 20-40g carbs and 20-30g protein.  Carbs can be faster digesting since we’ll be going into that workout soon and try to limit most fats to avoid slowed digestion.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

1 cup fruit juice/coconut water

1/2c oatmeal with honey

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

PRE/INTRA WORKOUT:

Again this week, there isn’t any ideal time for intra-workout fuel and the shorter time domain and lower intensity shouldn’t require you to fuel throughout the workout either.  About 30 minutes before the workout you can take in some pre-workout carbs if your last meal was lower in carbs or more than 2 hours prior.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

FRIDAY NIGHT LIGHTS

You’re working out in the evening and have 2-3 meals in before your workout here is your plan!

BREAKFAST:

Hit your usual Friday routine now, including 20-40g carbs, 20-30g protein and 10-15g fats.

This can look like (one of each):

carbs:

1/2c – 1 cup oatmeal

2 pieces of whole grain toast

1 banana + 1 piece of toast

1 cup sweet potatoes

Veggies

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

Continuing to follow the routine you’ve established so far, include another 20-40g carbs, 20-30g protein and 10-15g fats.  Still plenty of time before you’re flipping into this workout so carbs can be slower digesting and healthy fats can still be included.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

fats: 

1/4c nuts/seeds

1/2 avocado

MEAL 3:

This can be a light meal or an afternoon snack but should be about 3 hours before you’re hitting your workout.  It can consist of 20-40g carbs and 10-20g protein.  These carbs can be “simpler” now so that they are faster-digesting and fats can be limited to avoid slowed digestion.

PRE/INTRA WORKOUT:

Again this week, there isn’t any ideal time for intra-workout fuel and the shorter time domain and lower intensity shouldn’t require you to fuel throughout the workout either.  About 30 minutes before the workout you can take in some pre-workout carbs if your last meal was lower in carbs or more than 2 hours prior.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

Have fun on some more gymnastic movements this week!  I’m excited about some handstand walks for the first time ever in the Open!  Get some good sleep tonight!

**18.3**

2 Rounds (14:00 cap)

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatches

100 Double Unders

12 Bar Muscle Ups

Week 3 is here with a dose of tight calves and some gymnastics!  If you don’t have double unders yet, probably just eat your jump rope before the workout 🙂 .

This workout differs from last week because intensity won’t be as high with some higher skilled movement requirements.  That means we don’t need to stress that pre-workout fuel as intensely.  An increase in carbohydrates throughout the day and another dose about 1 hour before the workout is recommended to avoid hitting a wall through your 600th double under (!) but there won’t be an intense empty-the-tank-then-recover-and-max-out type feeling like last week.

AM WORKOUT

If you’ll be hitting this at the 5:30am or 9am class, here is your plan!

BREAKFAST:

As always try to keep your normal food routine so you know how your body will respond!  By now you should have a good routine to your Pre-Open mornings to wake up refreshed, get some fuel in, and head to the gym to start warming up!

Aim to consume your breakfast at least 30 minutes before your workout and include a balance of carbohydrates and proteins.  Fats should be kept minimal this close to your workout time to promote fast digestion and absorption!  Your meal can consist of 20-30g carbohydrates and 15-30g proteins.

For example (one of each):

carbs: 

1/2 cup oatmeal

2 pieces of toast

1 banana + 1 piece of toast

proteins:

2 eggs

1 cup greek yogurt (nonfat)

PRE/INTRA WORKOUT:

Your breakfast/pre-workout can kind of be one in the same if you are an early-morning workout fiend.  This workout doesn’t offer a good opportunity for intra-workout supplementation (like we had last week between the lifts) so try to avoid stopping for water breaks throughout these 14 minutes! About 30 minutes before your workout you can consume a fruit juice/coconut water with aminos for one last boost before you start jumping!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

NOON WORKOUT

A mid-day workout where you’ll be getting 1-2 meals in before your workout

BREAKFAST:

You should have a good routine to your Pre-Open mornings by now.  You’ve got time to digest your breakfast so enjoy 40-60g carbohydrates, 20-30g protein, and 10-15g fats.

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

Your next meal can contain another serving of 30-50g carbs and 20-30g protein.  Carbs can be faster digesting since we’ll be going into that workout soon and try to limit most fats to avoid slowed digestion.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

1 cup fruit juice/coconut water

1/2c oatmeal with honey

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

PRE/INTRA WORKOUT:

Before “Jumping” into this workout, aim to consume one last bit of carbohydrates (about 20-30g) up to 30 minutes prior.  This will help ensure you don’t hit an energy wall in your 600th double under!
This workout doesn’t allow for very much time to stop and sip any intra-workout hydration/refuel so your pre-workout snack or supplement drink will be your last fuel opportunity for those 14:00.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

FRIDAY NIGHT LIGHTS

You’re working out in the evening and have 2-3 meals in before your workout here is your plan!

BREAKFAST:

By Week 3 you should have a pretty solid Pre-Open routine for the day.  You should know which foods set you up to feel good throughout the day and what foods have you feeling the most satisfied and ready to crush your workout!

Breakfast will consist of 40-60g carbs, 20-30g protein and 10-15g fats.

This can look like (one of each):

carbs:

1/2c – 1 cup oatmeal

2 pieces of whole grain toast

1 banana + 1 piece of toast

1 cup sweet potatoes

Veggies

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

Again, follow the routine you’ve established so far.  Include another 40-60g carbs, 20-30g protein and 10-15g fats.  Still plenty of time before you’re hitting these 14:00 so maintain your energy levels up and carbohydrate stores!

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

fats: 

1/4c nuts/seeds

1/2 avocado

MEAL 3:

This can be a light meal or an afternoon snack but should be about 3 hours before you’re hitting your workout.  It should contain about 30-50g carbs and 10-20g protein.  These carbs can be “simpler” now so that they are faster-digesting and fats can be limited to avoid slowed digestion.

PRE/INTRA WORKOUT:

This workout doesn’t allow for very much time to stop and sip some intra-workout fuel so your pre-workout snack/drink will be your last energy top-off before your 14:00 of jumping.  Get in 20-30g quick-digesting carbs to avoid hitting an energy wall on your 600th double under.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

Time to warm up some jumps, stretch those calves out, and get the ice baths ready!  Best of luck to everyone – hope you are able to get your first double under, your 100th double under, your first muscle up or just a pull up!  Looking forward to hearing more positive feedback on how fueling for your day has helped you be successful!

**18.2**

For time:

1-10 reps of DB Squats and Bar-Facing Burpees

Followed by a 1RM Clean (18.2A)

12:00 time cap for both movements.

The Dumbbell is here to stay and the 2 part workout is back again since 2015!  This workout is for time but will only got on for 12:00 max.  The first part of this workout will blast your anaerobic metabolism (glycolytic – aka all the carbs!) and part 2 will require one immediate, powerful burst of energy at a time (the phosphate-creatine system).  You’ll want to go into this one fueled well so that you can hit some solid weight on 18.2A!

AM WORKOUT

If you’ll be hitting this at the 5:30am or 9am class, here is your plan!

BREAKFAST:

Like last week, try to keep your normal food routine so you know how your body will respond!  Incorporate some additional carbohydrates to ensure you are fueled up for some quick movements and heavy lifting!

Aim to consume your breakfast at least 30 minutes before your workout and include a balance of carbohydrates and proteins.  Fats should be kept minimal this close to your workout time to promote fast digestion and absorption!  Your meal can consist of 20-30g carbohydrates and 15-30g proteins.

For example (one of each):

 

carbs: 

1/2 cup oatmeal

2 pieces of toast

1 banana + 1 piece of toast

proteins:

2 eggs

1 cup greek yogurt (nonfat)

PRE/INTRA WORKOUT:

If your workout is before the sun comes up, your breakfast and pre-workout can be one in the same, but you will still want to consider an intra-workout drink.  For a mid-morning workout you should aim to get in a little bit more energy within 1 hour to 30 minutes before you hit it.

You should try to get 15-25g of carbs from a quick-digesting source either shortly before or throughout your workout. 18.2A will give you the opportunity for a quick sip between lifts while you catch your breath and compose yourself before a lift!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

NOON WORKOUT

A mid-day workout where you’ll be getting 1-2 meals in before your workout

BREAKFAST:

With plenty of time to digest this meal before your workout, aim for a big breakfast with an extra serving to carbs compared to usual.  This should total up to about 30-60g of carbs and be paired with 20-30g protein.  You can also include 10-15g of fats here too because there is plenty of time for nutrient absorption.

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

This might be a mid-morning snack or your lunch, but it should consist of another decent serving of carbohydrates and some proteins.  Limit fats now to avoid slowed digestion.  Take in another 30-40g of carbs and another 20-30g of protein.  Your carbohydrate choices can be a bit more quick-digesting as we’re getting closer to workout time.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

1 cup fruit juice/coconut water

1/2c oatmeal with honey

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

PRE/INTRA WORKOUT:

Regardless of when meal 2 was you should aim to get in a little bit more fuel before hitting this quick & heavy workout!  Quick-digesting carbs are a necessity right now so that your blood stream can be saturated with available sugars to be broken down and turned into energy!  Eat (or preferably drink) 15-25g of carbs shortly before or during the workout.  18.2A will give you the opportunity for a quick sip between lifts while you catch your breath and compose yourself before a lift!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

FRIDAY NIGHT LIGHTS

You’re working out in the evening and have 2-3 meals in before your workout here is your plan!

BREAKFAST:

You have plenty of time before your workout and you don’t need an excessive amount of carb-loading for this workout compared to the long one we had last week!  Eat your typical, healthy breakfast that you know will have you feeling good throughout the morning!  Your breakfast can have a balance of slow digesting carbohydrates, proteins, and healthy fats.

This can look like (one of each):

carbs:

1/2c – 1 cup oatmeal

2 pieces of whole grain toast

1 banana + 1 piece of toast

1 cup sweet potatoes

Veggies

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

This might be a mid-morning snack or your lunch, but it should consist of a balance of slow-digesting carbs, proteins and healthy fats.  Your meal can include a larger serving of carbohydrates now to start ensuring your carb-stores are filled and ready for usage during this high-intensity workout!  Have servings of about 30-50g carbohydrates, 20-30g protein, and 10-15g fats.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

fats: 

1/4c nuts/seeds

1/2 avocado

MEAL 3:

Whether it’s a late lunch or an afternoon snack, time for your last meal (no pun intended!) before your workout.

Time to limit fats now and prioritize carbohydrates.  Another serving of 20-30g of carbohydrates from faster-digesting sources (think sweeter/starchier options) and you can also include 15-30g of lean protein as well.

PRE/INTRA WORKOUT:

When it’s finally time to get warming up and ready for your heat, sip on something high-carb like fruit juice, sports drink, or coconut water.  This will ensure you have blood sugars available to pull from as you empty the tank on those last 10 burpees and to help you recover in between heavy cleans!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

Best of luck & lift heavy!

[Below is last week’s post]

So here it is! 18.1! With the dumbbell back but a new movement!

20 Minute AMRAP:

8 toes to  bar

10 DB hang clean & jerk

14/12 calorie row

Quick break down of this workout – 20 minutes?! We are going to need some serious fuel to sustain this time duration!!  A day-before re-feed will be important to get those long-term stores filled because we will definitely be pulling from them and then plenty of day-of fuel to help you maintain your pace and keep on pushing!!  The movements can be done at a pretty consistent rate, no sudden, quick explosive movements (like a heavy Olympic lift) so we will be settled into an aerobic/anaerobic state as we settle into this workout.

AM WORKOUT

If you’ll be hitting this at the 5:30am or 9am class, here is your plan!

BREAKFAST: 

Now first of all, you should try to stick to the usual types of foods you’d eat before your typical workout day.  At 5:30am I know it can be challenging to stomach something on top of these 1st week jitters but you need to be SURE to get in some fuel before attempting this workout!  Since it is a longer time domain you will need to be sure to get in something for breakfast!

You need to be eating at least 20-35g of carbs before this workout, preferably about 30 minutes before getting to the gym (that means go to bed now so you can get up a bit earlier if needed to get some food in!) and about 15-25g of protein.  Keep fats minimal since they can slow the digestion and metabolism of the other nutrients.

This can look like (one of each):

carbs: 

1/2 cup oatmeal

2 pieces of toast

1 banana + 1 piece of toast

proteins:

2 eggs

1 cup greek yogurt (nonfat)

PRE/INTRA WORKOUT:

If your workout is before the sun comes up, your breakfast and pre-workout can be one in the same, but you will still want to consider an intra-workout drink.  For a mid-morning workout you should aim to get in a little bit more energy within 1 hour to 30 minutes before you hit it.

You’ll want to aim for 15-25g of carbs from a quick-digesting source either shortly before or throughout your workout.

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

NOON WORKOUT

A mid-day workout where you’ll be getting 1-2 meals in before your workout

BREAKFAST: 

You’ve got some time before you hit your workout so you can eat a big breakfast and have time to digest.  You should consume foods similar to what your normal breakfast would be for your usual workout.  Include an extra serving of carbohydrates though so that your meal totals to macronutrients around 30-60g of carbohydrates, 20-40g protein and 10-15g healthy fats.

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

 

MEAL 2:

This might be a mid-morning snack or your lunch, but it should consist of another decent serving of carbohydrates and some proteins.  Limit fats now to avoid slowed digestion.  Take in 30-40g of carbs and another 20-30g of protein.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

PRE/INTRA WORKOUT:

Depending when meal 2 was, you’ll want to get in one last bit of fuel before strapping in for these 20 minutes! You’ll want to aim for 15-25g of carbs from a quick-digesting source either shortly before (30 mins to 1 hour before) or throughout your workout!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

FRIDAY NIGHT LIGHTS

You’re working out in the evening and have 2-3 meals in before your workout here is your plan!

BREAKFAST: 

You’ve got some time before you hit your workout so you can eat a big breakfast and have plenty of time to digest.  You should consume foods similar to what your normal breakfast would be for your usual workout.  Include an extra serving of carbohydrates though so that your meal totals to macronutrients around 30-60g of carbohydrates, 20-40g protein and 10-15g healthy fats.

This can look like (one of each):

carbs:

1 cup oatmeal

2 pieces of toast with jelly/honey

1 banana + 2 piece of toast

proteins:

2 eggs

2 servings of breakfast meats

1 cup greek yogurt (nonfat)

fats:

2T peanut butter

1/4c nuts

3T chia/flax/hemp seeds

1/2 avoado

MEAL 2:

This might be a mid-morning snack or your lunch, but it should consist of another decent serving of carbohydrates and some proteins and some healthy fats as well.  Take in 30-40g of carbs and another 20-30g of protein and 10-15g of fats.

Examples:

carbs:

1 cup rice/quinoa

1/2c sweet potatoes

2 slices of bread

2 servings of fruit

protein: 

4-6oz lean meats (chicken, turkey)

1 cup greek yogurt

2 boiled eggs

MEAL 3: 

Whether it’s a late lunch or an afternoon snack, time for your last meal (no pun intended!) before your workout.  Another serving of carbohydrates and some proteins would be good.  Another 20-40g of carbs and 15-30g of protein.

PRE/INTRA WORKOUT:

Depending when meal 3 was, you’ll want to get in one last bit of fuel before strapping in for these 20 minutes! You’ll want to aim for 15-25g of carbs from a quick-digesting source either shortly before (30 mins to 1 hour before) or throughout your workout!

Pre-workout ideas:  

1/4c dried fruit (strawberries, mango, pineapple)

1 pouch of fruit chews (annies bunnie chews are my current favorite!)

1 fruit leather

Intra-workout ideas:

4-8oz coconut water

4-8oz sports drink (gatorade/powerade)

4-8oz fruit juice

Mixed with Aminos would be a great way to keep up your endurance, help your recovery and keep you sharp throughout the workout! (use kearns20 with that link to save on your order!)

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