Thanks again to all that participated in the Nutrition Q&A last Saturday! For those who are in the Nutrition Challenge, if you didn’t yet get the handout we gave out, please ask Ruth, Sean or I. There were some great questions that came up after many had filtered out for the day and I wanted to touch upon these since they may be common questions for others of you.
Should the meal template be modified based on goal? (i.e., fat loss vs muscle gain, etc.)
Quite likely yes. For those looking to gain muscle, the “1-2 palm size pieces of protein” at each meal ought to be maximized. Conversely, those who are looking to shed some fat should restrict those dense carbs (e.g., sweet potato, pumpkin, etc.) to the post-workout meal only.
What about those that do additional training, such as a morning swim, run, etc. — do they need another pre- and post-workout meal?
No. This is something perhaps I did not emphasize enough at the seminar this weekend. Those pre- and post-workout meals are more necessary for a strenous, high-intensity workout, such as our usual metcons. For example, on a double-lift day, the dense carb may not be as desirable, particularly for those looking to lose body fat.
Some people have dense carbs at other times besides the post-workout, is this okay?
This will again vary slightly based on goals. If you’re shooting for fat loss, you will want to restrict those dense carbs to only the post-workout window to make use of the time your body is primed to utilize them. However, for those with performance or muscle gain goals, those dense carbs can be added to other meals. Using the above example of someone who does a morning swim, they may want to incorporate some yams to their breakfast for recovery purposes.
All this talk about dense carbs is great! I should order sweet potato fries after the WOD, right?
Whoa… hold up there. In case you were thinking otherwise, sweet potato fries are not Whole30 compliant. When you buy these at a restaurant, they are often taking a good thing (sweet potato), often coating it with a flour (gluten-containing, of course) and then frying it in an undesirable, refined, seed-based oil. That is about as far from eating good food as you can get! If on day 31 and beyond you decide to indulge, just realize these are going to fall into that “nutritional off-roading” section and are not a good food choice just because a sweet potato was involved.
Also, we would like to wish a very happy birthday to Tom R. aka “Booty”!
Just a reminder that Matt “Date Nite” has arranged for the mobile bloodwork draw for this Saturday, 9-11am. Please sign up ahead of time. More info by the bulletin board in the gym!