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Hey Reader,

I hope your week is off to a great start!

Were you able to hit all five of the training sessions last week?

If you have any thoughts on the programming moving forward, I would like to read them.

Reply to this email and let me know.

Due to popular demand, I am reviewing a nutrition-related topic this week.

These five hacks have helped me dial in my recovery post-training, and a few of them are not as well known as you might think.

Check them out and let me know which was most helpful for you.

Deep Dive

How to Boost Your Recovery Between WODs: 5 Nutrition Hacks for CrossFitters

Nutrition can make or break your CrossFit performance.

CrossFit is mainly a measure of metabolic conditioning, so "metabolic" or "metabolism," i.e., how you metabolize energy from food, is really so important if you want to perform your best.

Having the right nutritional strategies in place can significantly enhance muscle repair, reduce inflammation, and replenish energy stores, allowing you to bounce back faster and train more effectively

Here are five nutrition hacks you can use to boost your recovery between workouts.

Hack #1: Optimize Your Post-WOD Protein Intake

Protein intake after your workout is crucial for muscle recovery and growth. Here's everything you need to know about protein.

The Importance of Protein for Muscle Recovery

Protein is essential for repairing and rebuilding muscle tissue after intense exercise.

It provides the amino acids necessary for muscle protein synthesis, which is the process of creating new muscle proteins.

Recommended Protein Amounts and Timing

The old notion of an "anabolic window" immediately post-workout isn't as critical as once thought. However, overall daily protein intake is still very important.

Daily Protein Requirements

• Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily
• For a 70 kg (154lb) person, this translates to roughly 112 to 154 grams of protein per day

Timing

To maximize protein synthesis, it's best to spread your protein intake throughout the day, including a serving after your workout.

Best Protein Sources for Quick Absorption

For rapid absorption post-workout, consider these options in a shake or smoothie:

1. Whey protein: High in leucine, excellent for muscle protein synthesis
2. Plant-based alternatives: Pea protein or protein blends for those with lactose intolerance

Solid foods like meats and dairy products work, but you may not have the appetite for them immediately post-training.

Practical Tip: Prep Your Post-Workout Protein

Prepare your protein snack before heading to the gym to make post-workout nutrition easier.

Keep a shaker with pre-measured protein powder in your gym bag. Just add water or milk, shake, and consume after your workout.

Hack #2: Replenish Glycogen with Rapidly Digesting Carbs

After an intense workout, replenishing glycogen (carbs in muscle) stores is crucial for recovery and preparing for your next training session.

Here's how to use them to your advantage.

The Role of Carbohydrates in Recovery

Carbohydrates play a vital role in post-workout recovery by:

• Replenishing glycogen stores in muscles and liver
• Promoting insulin release, which aids in protein synthesis
• Supporting overall energy restoration

Optimal Carb Sources for Glycogen Replenishment

Not all carbs are created equal when it comes to post-workout nutrition. Focus on these sources:

1. Fast-absorbing carbs:
   • White rice
   • White potatoes
   • Bananas
   • Sports drinks
   • Other sweets, such as gummies
2. Moderate glycemic index options:
   • Sweet potatoes
   • Whole grain bread
   • Oatmeal
   • Quinoa

Post workout having a fast digesting and high glycemic carbohydrate is ideal.

Timing and Amount of Carb Intake

Timing

Consume carbs within 30 minutes to 2 hours post-workout for optimal glycogen replenishment.

Amount

The recommended carb intake depends on your body weight and workout intensity:

• For moderate exercise: 0.5-0.7 grams of carbs per kg of body weight
• For intense exercise: 1.0-1.2 grams of carbs per kg of body weight

For a 70 kg (154 lbs) person, after intense exercise, this translates to 70-84 grams of carbs.

Practical Tip: Prepare a Recovery Smoothie

Create a recovery smoothie that combines fast-absorbing carbs with protein.

Here's a simple recipe:

• 1 banana (fast-absorbing carbs)
• 1 cup of berries (antioxidants and more carbs)
• 1 scoop of whey protein
• 1 cup of almond milk
• 1 tablespoon of honey (optional for extra carbs and taste)

Blend these ingredients and store the mixture in a thermos.

This way, you'll have a perfect balance of carbs and protein ready to consume immediately after your workout.

Hack #3: Hydrate Strategically with Electrolyte-Rich Fluids

Here's how to replenish fluids and electrolytes effectively to optimize your post-workout recovery.

Importance of Hydration in Recovery

Adequate hydration after exercise is essential for:

• Regulating body temperature
• Transporting nutrients to muscles
• Flushing out metabolic waste products
• Supporting overall cellular function

Dehydration can significantly impair your recovery and subsequent performance.

Electrolyte Replacement Strategies

Key electrolytes to replenish from sweating include:

• Sodium
• Potassium
• Magnesium
• Calcium

Timing

There is really no timing strategy for hydration. You should begin rehydrating immediately after your workout and continue throughout the day.

Amount

A general guideline is to consume 16-24 ounces (470-710 ml) of fluid for every pound (0.45 kg) of body weight lost during exercise.

Homemade vs. Commercial Electrolyte Drink Options

Homemade Electrolyte Drink Recipe

• 1 liter of water
• 1/4 tsp salt (sodium)
• 1/4 tsp "No Salt" substitute (potassium)
• 2 tbsp honey or maple syrup (for taste and quick carbs)
• Squeeze of lemon (for flavor and vitamin C)

Commercial Options

• Sports drinks (e.g., Gatorade, Powerade)
• Electrolyte tablets or powders (e.g., LMNT, Nuun, Liquid I.V.)

Practical Tip: Use LMNT Packets for Easy Electrolyte Supplementation

I like to use LMNT electrolyte drink mix packets as a convenient way to replenish electrolytes post-workout.

Here's how to use them effectively:

1. Keep a few LMNT packets in your gym bag.
2. After your workout, mix one packet with 16-24 oz (470-710 ml) of water.
3. Sip this mixture over the next 30-60 minutes to rehydrate and replenish electrolytes.

LMNT packets are sugar-free and contain a balanced mix of sodium, potassium, and magnesium.

Hack #4: Leverage Anti-Inflammatory Foods

Inflammation is a natural response to intense exercise, but excessive inflammation can hinder recovery and performance.

Role of Inflammation in Recovery and Performance

Inflammation is a double-edged sword in fitness performance:

• Acute inflammation is necessary for adaptation and muscle growth
• Chronic inflammation can lead to:
  • Prolonged muscle soreness
  • Reduced recovery rates
  • Increased joint pain
  • Decreased overall performance

Balancing inflammation through diet can optimize recovery and enhance long-term performance.

Top Anti-Inflammatory Foods for CrossFitters

Incorporate these foods into your diet to combat excessive inflammation:

1. Fatty Fish (salmon, mackerel, sardines)
   • Rich in omega-3 fatty acids
2. Berries (blueberries, strawberries, raspberries)
   • High in antioxidants
3. Leafy Greens (spinach, kale, collard greens)
   • Packed with vitamins and minerals
4. Turmeric
   • Contains curcumin, a potent anti-inflammatory compound
5. Nuts and Seeds (walnuts, chia seeds, flaxseeds)
   • Good source of omega-3s and antioxidants
6. Tart Cherry Juice
   • Shown to reduce muscle soreness and inflammation
7. Ginger
   • Natural anti-inflammatory and may reduce muscle pain
8. Green Tea
   • Contains polyphenols with anti-inflammatory properties

Practical Tip: Create an Anti-Inflammatory Smoothie Bowl

Incorporate multiple anti-inflammatory foods into your post-workout snack or shake.

Ingredients:

• 1 cup mixed berries (frozen or fresh)
• 1 handful of spinach
• 1/2 banana
• 1 tbsp chia seeds
• 1 tsp turmeric powder
• 1 cup unsweetened almond milk
• 1 scoop of your favorite protein powder (optional)

Toppings:

• Chopped walnuts
• Additional berries
• A drizzle of honey (optional)

Instructions:

1. Blend all ingredients (except toppings) until smooth.
2. Pour into a bowl.
3. Add toppings.
4. Enjoy post-workout or as a nutrient-dense meal any time of day.

Hack #5: Use Nutrient Timing to Your Advantage

Nutrient timing is a strategic approach to fueling your body for optimal performance and recovery.

Concept of Nutrient Timing for Optimal Recovery

Nutrient timing involves consuming specific nutrients at strategic times in relation to your workouts.

The goal is to:

• Maximize performance during training
• Enhance recovery post-workout
• Support long-term adaptations to exercise

Balancing Nutrition Throughout the Day for Multiple WODs

If you train once daily, following the practical tip at the bottom of this session will be enough to optimize your sessions.

As well as the post-workout protein and carbohydrate intake strategies I mentioned above.

If you have multiple workouts per day, this can serve as a good outline for you:

1. Pre-morning WOD:
   • Light, easily digestible carbs (e.g., banana, toast with honey)
   • Small amount of protein
2. Post-morning WOD:
   • High-quality protein source
   • Complex carbohydrates
   • Antioxidant-rich fruits or vegetables
3. Pre-afternoon WOD:
   • Balanced meal with lean protein, complex carbs, and healthy fats
   • Consume 2-3 hours before workout
4. Post-afternoon WOD:
   • Similar to post-morning WOD
   • Focus on replenishing glycogen stores and providing protein for recovery
5. Evening meal:
   • Balance of protein, carbs, and fats
   • Include anti-inflammatory foods

Practical Tip: Set Pre WOD Snack Macros Based on Body Weight

Use this formula for any pre-training snacks you'll have that are outside of an hour but under three hours before your training session.

1. Set calories equal to body weight.
2. Set protein at 30% of total calories.
3. Set carbohydrates to 50% of total calories.
4. Set fat to 20% of total calories.

Example for a 200-pound male.

• Calories: 200 kcal
• Protein: 15g (4 cals / gram)
• Carbohydrates: 25g (4 cals / gram)
• Fat: 5g (9 cals / gram)

These numbers will give you a great boost in energy but won't be too much foot to where you feel slow or uncomfortable before training.

Final Thoughts on Recovery Boosting Nutrition

I use these powerful nutrition hacks to enhance my clients' and my own CrossFit performance and recovery.

They have worked well for me for over ten years of CrossFit training, and I am sure they will help you, too.

But remember, nutrition is highly individualized. So, experiment with these strategies to find what works best for your body and training.

If you need help with your nutrition and performance, consider scheduling a movement screen or free consultation to gain personalized insights into your nutrition and performance.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about how to improve your nutrition for CrossFit (LINK)

This Week's Training

Day 1 - 8/5/2024 A) Strict Pull-Up - 20X1; 3 x 3.3; rest :15 btw clusters and 2’ between sets (progress load) B1) Single Arm Dumbbell Press - 20X1; 3 x 8e; rest 1’ and move to B2 (progress load) B2) Bent Over Barbell Row - 20X1; 3 x 10; rest 1’ and move to B3 (progress load) B3) Chest Supported Cuban Press - 2010; 3 x 12 rest 1’ and move to B1 (progress load) C) MAP 7 Mixed Aerobic Work For time @ sustained effort 12 Min AMRAP 40 Double Unders 200m Run 12 Wall Balls 20/14# View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

This week's Blog Post

Best Home CrossFit Equipment For Your Garage Gym (2024) This article will explore the essential pieces of CrossFit equipment that you need to transform your garage or spare room into an effective training facility. So that you can start training in your garage ASAP. Read now

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach