My bad...do over....
Originally Posted by David Mathews
Basically what do you think needs adjusting when you are going from a 60-120 minute enduranced based workout to the 10-20 or 30 minute crossfit style plus ME workouts?
I would first ask what are your goals (fat loss? performance?. Since most people are fat loss, I'd say the following:
- 60+ min endurance workout? That's overkill unless you are doing something like biking, sports or other things you enjoy.....pwo replenishment can be used as there will be no GH pwo spike accompanied by longer endurance training. In fact, pwo in a small amount with protein may be neccessary considering the amount of catabolic hormones (cortisol) that will occur. Muscle loss is not the goal I assume. Sipping small amounts of carb/protein (4:1 ratio) drinks has also shown to increase performance and lower cortisol in training over 60min.
- 20-30min more intense metcon - No immediate pwo carbs, let the GH spike, add in some recovery carbs 1-2 hours later to help recover. Not much is needed. If you are worried about muscle gain, add some BCAA's 30 min prior.
- ME - Doesn't need pwo carbs. More ATP/CP based training. Don't eat 1-2 hours pwo to keep GH levels peaking. Normal Paleo eating is fine here.
Again you have to adjust eating for your goals....if you are already low BF% and want more performance and train alot, then more PWO carbs may be neccessary. A person with low BF% probably has lower insulin resistance and can handle carbs better than someone who has a higher BF%. (carbs more easily enter the muscle and do not get stored as fat) So many variations with in the macro cycle as well.....3 days off/1 day on pwo....5 days off/2 days reload pwo.....pwo every metcon....etc.