Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  Can’t believe it’s almost done already! I’ve been doing the challenge myself and feel great!  The best indication was when I was coaching late the other night and decided to eat one of those protein bars as a snack, it was so sweet and disgusting that I couldn’t even finish it.  Instead I’m craving pastured lamp, kimchi and kale-pear smoothies. Hang in there and if you get off track, just commit to refocusing your efforts for the last 5 days. We are retesting our benchmarks this weekend.

This week will be all about sports nutrition; what to eat before your workout, after your workout and what to take before, during and after your workout. Your daily bonus challenge for Friday, December 12th, is to put together everything you’ve learned about sports nutrition to prepare for your benchmark workouts this weekend.  To get your bonus point for Friday, schedule your benchmark workout for the weekend (Saturday or Sunday morning classes) and write down your plan for sports nutrition around your benchmark workout. Your plan should include 3 elements:

(1) Pre workout nutrition – If you’ve been eating very well and following the challenge, try eating super clean and going easy on the carbs from now until the night before the benchmark  workout.  Then the night before the WOD or the morning of, treat yourself to and indulgence that you can still digest well. If you have inflammation or digestion issues, take it easy on this one, but otherwise, consider baking some muffins or cookies, having some real old fashioned ice cream or a big heaping pile of buttered mashed potatoes with dinner the night before or earlier on the day of your benchmark.  Don’t choose anything that will give you a stomach ache but load up on protein, fat and carbs! Write down your plan for your loading meal.

(2) Intra workout nutrition – Hydrate really well during your workout and include electrolytes or BCAAs in your water during your workout.  Have a nice cup of coffee about 20 t 30 minutes before your workout if it agrees with you. Write down your plan for immediate before and during your workout.

(3) Post workout nutrition – Have some food ready for after your workout so that you can have it within 30 to 45 minutes after you finish training. You can have either real food or a shake if you can get something pretty clean.  Plan out what you will bring and write this down.