Specific PWO Intake
Back in Dec I talked about the important of carbs; this post, I want to hit specifically on PWO intake of protein and carbohydrate, and some targeted formulas.
For athletes seeking performance, it's essential to fuel, and refuel appropriately. many people "know" they must refuel after a hard bout of training, but a lot of folks do it without accuracy. I'm going to do a bit of a post-reversal, and talk about the formulas and timing this week, and talk about specific types of carbs/protein next week.
Some of the formulas I use with athletes:
0.8g/kg carbohydrate + 0.4g/kg protein. At 2.2lbs per kg, for a 165lb (75kg) athlete this works to 60g carbs and 30g protein.
Body Fat% based formula:
Post Training Fuel Male: Post Training Fuel Female:
above 12% – 30g pro/10g carb above 16% – 20g pro/10g carb
8-12% – 30g pro/25g carb 12-14% – 20g pro/20g carb
below 8% – 30g pro/40g carb below 12% – 20g pro/30g carb
Now, keep in mind, these are very general guidelines; while they do take weight and BF% (which is an indirect inverse measure of insulin sensitivity), it doesn't really account for the type of training. More guidelines:
CNS dominant sessions will require less PWO carbs, and more PWO protein (think 5×5 deadlift)
Cellular dominant sessions will require less protein, and more carbohydrate. (think 10km run)
CNS/Cellular sessions (true mixed modality. I hate the term, highly inaccurate, but people get it: "heavy metcon" require both HIGH carb + protein
Example: 32 y/o male, 5'9, 180lbs, 7%BF. Variance per session: Metabolic only (cellular) it will be 30g/120g P/C. If it is strength only (CNS), it will be 50g/60g P/C. If it combines both strength and metabolic (CNS/Cellular) in the same session It will be 60g/120g P/C. Keep in mind these are the numbers that work for THIS athlete—example is used to stress the variances in sessions. Don't run out and slam 120g sugar if this is your 2nd day reading the Big Dawg Blog.
When: Lots of truths & myths that surround the "PWO Window". Truth#1: glycogen repletion takes upwards of 24hrs to happen. Protein synthesis can last 48hrs. Truth#2: Speed of repletion of both causes a cortisol downturn, which has nothing to do with the first truth. And, probably one of the single biggest factors in recovery in mixed modality athletes.
When, Take 2: I advise athletes to consume the over formula(s) within 30 minutes of training. If it's been an extremely hard session give yourself 15-20minutes to chill out. A very ominous term coined "The Post Workout Blackout Period" actually has legit science behind it—the sympathetic response of training diverts blood away from your GUT, and actually induces a temporary form of insulin resistance. The Fight or Flight response that kept us alive whilst being chase by saber tooth tigers is at play here…no time for digestion or energy STORAGE when trying to avoid death.
When, Take 3: Follow this up with a whole food P/F/C meal. Why? Uptake is fast…60gC/30gP is 360kcal, but our body will utilize is completely to recovery, and leave us empty-tanked again. Think of your PWO shake as recovery, and everything after fuel for tomorrow's fire.
20 double unders
10 deadlifts moderate
rest 2 min
30 sec AD hard
rest 20 sec
40 sec side bridge
x4 each side, rest 30 sec after both sides
– for the deadlifts, continue with the lowering portion of the movement for all reps, even the last of the set, with no bouncing from the ground
A. emom – 12mins
odd – PS TnG x 5 55-65% perfect form
even – 3-4 close grip bench press @20X1 70% of 1rm
B. emom – 16mins
odd – 10 burpees
even – 7-8 T2B
C. emom – 16mins
odd – AD 10sec 97% effort
even – 12 situps
10mins 80% effort
1 TGU/arm 1.5/1pd
5 DL TnG 205/135#
A. – pick weight in range that allows perfect form no pause on floor for PS focus on staying to tempo on CGPB
B. – heart rate up – be consistent on burpees and work on breathing during both movements – when are you breathing on burpees?
C. – push on AD smooth on situps keep same RPM's for AD
– 10mins smooth try to start – maintain – and finish at same pace
10 min @80%
2 squat clean thruster (185#)
5 burpee over bar
rest 5 min
10 min @ 80%:
5 ring dips
rest 5 min
10 min @ 80%:
FC 50m heavy
rest 5 min
10 min @ 80%:
run 200 m
10 OHS (135#)
8 CTB pullups
– Continuous movement, consistent in all, record rounds.
A. PS – Build to a heavy in 12 min
B. Emom 8 min – PS x 2 + OHS (@70% of A)
C. 8 sets – every 90 sec – Row 9 cal, 6 Tng DL (mod), 3 burpees over bar
amrap 15 min:
50 chin ups
amrap DU’s in remaining time
– record weight for PS heavy and Emom
– Good breathing for 8 sets, DL tough but unbroken
– note number of DU’s completed and when WB completed
– note chin up sets (ie – 15,10,5,5,5,5,5)
Want to learn more? The next Nutrition Module is February 22-23 in Scottsdale, AZ. Register and secure your spot before it sells out!