Are you getting the Most out of your WOD's?

Lately I have been asked by a couple of people about post workout nutrition so I thought that I would share what I think. Most of the science that I go by is based on Loren Cordain, who is the author of The Paleo Diet and The Paleo Diet for Athletes, as well as Rob Wolf who is a strength and conditioning coach and was a former research biochemist. I also rely upon trial and error with my own body because after all, we are all different and what works for one person does not necessarily work for all.

According to this article by Wolf, there are different approaches based on what kind of outcome you are looking for:

1. Low or No Carb Post Workout: Good for long term health benefits because it focuses on muscle recovery while limiting the effects of insulin. This is also good for someone who is trying to lean out and for the strength athlete. Although this is a good choice for strength training and most workouts, it is not as beneficial to use after long met-con WOD's when your glycogen, which gives you the GO, needs to be restored.

2. High Carb Post Workout: This is suggested to be used every 5-7 days or especially after a crazy taxing/long WOD. For you zone/paleoers he says use 1/4 of your daily protein blocks and 1/2 of your daily carb blocks post WOD. OPT says that he decides his post workout meal based on how much work he did and body fat.

In my opinion I think that you need to assess your own body, your diet, your goals and what kind of WOD you did. My favorite post workout fuel is Advocare's Muscle Gain, which has 25g protein, 6g carbs and 2g fat and I add a little extra fat. If I do a gruelling WOD I throw in some Post-Workout Recovery which has 12g protein, 38g carbs and 3g fat. They are fast, easy and taste damn good! Another major thing to point out for maximizing your workouts is getting adequate sleep, eating clean and drinking lots of water! If you are not feeling like you are getting the results you want take all of this into consideration and tweak your habits here and there. My bro Jeremy and CrossFit bad-ass swears by eating more FAT! You can also ask me or one of our many well informed crossfit coaches!

PRObiotics are my friends!

Probiotics are live microorganisms thought to be healthy for the host organism. According to the currently adopted definition by FAO/WHO, probiotics are: "Live microorganisms which when administered in adequate amounts confer a health benefit on the host".^[1] Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures; such as in yogurt, soy yogurt, or as dietary supplements.




Probiotics, in my opinion, are one of those things that more is better. I try to consume as many foods with these healthy little immune boosting organisms as possible. Some ways that I get probiotics are through:

• Advocare's Probiotic Restore
• Kombucha tea
• Garden of Life Perfect Food Raw
• I haven't tried this yet, but you can make your own!
  

Probiotics are good for everyone to take young and old, but have been shown to help things like irritable bowel syndrome, yeast infections, diarrhea and Crohn's disease. Most importantly though, gut-dwelling bacteria keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function. Researched from here!

Advocare

This past weekend a team of Crossfit Central coaches attended Advocare Success School in Ft. Worth. As many of you know we at Crossfit Central endorse, share, and use Advocare supplements. Not only is Advocare used to enhance your athletic performance in a safe and natural way but it is an essential way to get the minerals and vitamins your body needs. Over time our foods have lost the vital minerals and vitamins we need to live a long and healthy life because they have been depleted from our soil and bred out.

"It's a fact. Our soils are depleted and depleted soils do not produce healthy, nutrient-rich plants." Straight out of the mouth of Dr. Richard Drucker, PhD. The answer "If our soils and crops are lacking essential minerals, it's necessary to supplement our diets if we are to achieve true wellness." This is where Advocare steps in. I'm not saying it is the only supplements you should be taking, but Advocare is high quality and I have actually met the men and women who formulate the supplements. I'm also not saying you can eat what ever your little heart desires and take Advocare and all is good, but with a well maintained diet and exercise along with Advocare you will be ahead of the pack.


(Carey Kepler, Tommy Hackenbruck, Lindsay Smith, Jeremy Thiel)

This pic was taken this past weekend of some of the top Crossfit athletes in the world. 2009 women's third place finisher Carey Kepler and fifth place finisher Lindsay Smith. 2009 men's second place finisher Tommy Hackenbruck and sixteenth place finisher Jeremy Thiel. All of these athletes use and believe in Advocare and what it does for there performance. Not only can it enhance your athletic performance, above all else, it can improve your overall health and wellness. I strongly suggest you do your research on the benefits of nutritional supplementation along with a healthy diet.

If you have any questions about Advocare and what it can do for you please contact me www.zacharythiel@crossfitcentral.com. If you are ready to dive right in and get started go to www.advocare.com/04011094.

Success!!

Susannah who attends my 5:30AM crossfit class has had tremendous success with crossfit!! She follows the zone diet, uses Advocare supplements, takes advantage of all the free programs crossfit central offers to our clients and works her tail off!! I am so proud of her and I'm glad to be apart of her life and a small part of her success. Way to go Susannah!!

Stud!!

Susannah has lost 100LBS, lost 15% body fat and is more fit than she has ever been in her life!! How did she do it you ask? She zone diets, uses advocare supplements and crossfits! She has dedicates herself to working out 4 to 5 times a week and uses her supplements every day and is consistent in coming to my 5:30am crossfit class every time. Though she had started her weight loss journey before crossfit she has taken it to a new level since coming on nearly four months ago. I am so proud to call her crossfitter and a friend! Way to go Susannah!!