Hiiii!! I’m off consuming my quota of snails, wine, and butter somewhere in the depths of France right meow but I couldn’t leave you hanging out there without your pb fix.
For this week’s VTPBlog post you guys are lucky enough to meet another VTPB fanatic and fellow blogger and dietitian, Mekenzie!
If you couldn’t tell, she’s a pretty BA CrossFitter. Since I’m not too familiar with the CF from my one day experience with it, I thought it would be a great opportunity for both you and I to learn all about fueling for and after this demanding exercise and lifestyle. But enough from me I got wine to drink. Take it away Kenzie!
What’s good my peanut butter people? My name is Mekenzie Riley and I’m hijacking Emily’s blog this week. Yup. This is happening.
You:” Who is this random chick? And why is she blog crashing this poor girl?” Well, because she asked me to, despite the fact we’ve never actually met. But thanks to the magic of the interwebz we have become chums. Having a common interest in food/nutrition, as well as writing about said food/nutrition is what brought us together. Oh yeah, and this Vermont Peanut Butter stuff.
I am a Registered Dietitian by day and a fitness superstar wannabe by all other hours. I have a pretty serious relationship with the sport of fitness. You might’ve heard of it -it’s called CrossFit. In my effort to forge a name in that world, Vermont Peanut Butter has lent me their support and made me one of their sponsored athletes. I also try and throw some words out on the Internet about my experiences via my blog “Kenzie Riley Keeps It Real” [(KR)^2], but this week I am wearing the hat of Sinful Nutrition.
Based on what you now know of me, it only seems right that I talk about the only thing the CrossFitters are allowed talk about…exercise for time. But I’m combining it with nutrition. Don’t worry. You dodged that bullet.
As a nutrition professional combined with an aspiring professional athlete, you can imagine I get asked several questions regarding performance nutrition. No matter what the question I usually always fire back with, “What are your goals?” What you’re trying to achieve dictates how you should be fueling.
Believe it or not a marathon runner and a bodybuilder probably don’t have the same nutritional needs. However, if you are an athlete looking to be a champion and/or kill your workouts, performance should be the main goal, not physique. I cannot tell you how many times I have had people (cough, women) tell me they want to improve, but when I tell them what they should be eating, they bail. Newsflash: most athletes are under eating.
If you want to see gains, whether it be via speed, agility, strength- even attaining washboard abs- you need to eat more. If you aren’t eating properly you can’t push hard. Pushing hard in your workouts is what will make the gains. Therefore, via the transitive property (thank you seventh-grade math) eating right = gains.
“So, Kenzie, what does eating right mean?” It means proper amounts of carbohydrates, fats, and protein AKA macronutrients. Consuming what you need in 24 hours is one thing. What athletes really want to focus on is the pre-workout and the post workout intake. These two time slots are most imperative when we talk about proper fuel and building blocks for making gains.
Carbs, carbs, carbs. And some protein. Especially if you’re training for long durations (+2 hours ). The only way you’re going to squeak out those last reps or finish hard in a sprint is by keeping your glycogen stores primed. Your muscles are going to be screamin’ bloody murder if you go into your workout having only eaten a lettuce wrap for lunch. You need about 20 g of carbohydrate an hour pre-workout, granted big dudes might need more. Some examples: a piece of fruit and a protein shake, a fruit smoothie made with Greek yogurt, or some turkey on whole grain bread. Whatever you prefer, get in. I mean it! Eating pre-workout will make a huge difference in your energy levels.
Have you ever heard of the anabolic window? Some people say it’s a myth, but I believe in it….
Like Santa Claus for the Tooth Fairy. If you don’t believe in it, it won’t bring you presents.
What I’m referring to is the period of time post work out where your body is at its peak for building upon the work you just did. I don’t know about you guys, but I prefer to not piss my painstaking work outs away.
The first 30 to 45 minutes post workout is the highest peak for refilling your glycogen stores. That’ll come in handy for tomorrow’s workout. Again we are talking carbs and protein here. Like most dedicated gym goers, shaker bottle with protein powder is the easiest way to go here.
However, I will say, real food is always the best option. But, right after I just killed a workout, I don’t see myself reaching for a chicken breast. Other things that I’ve been known to eat in this window are Clif bars or a banana. The next hour and a half post workout is also considered part of that “anabolic window.” So, after this immediate “snack,” a full-fledged meal should be consumed within the next 1 to 2 hours. This will include a hefty serving of all your macros. Personally, I’m a big fan of oatmeal. Any time of day, be it early morning workout or evening session, I tend to follow up work outs with this meal:
-3 egg whites
-one cup spinach
-1/2 cup dry oats, cooked
-1-2 T VTPB
Of course, many options exist for this meal-they should be the time of the day that you eat the most. This is where the magic happens!
Disclaimer: not everybody has the same goals for the same means, so take this entry with a grain of salt.
If you’re interested in some more personalized nutrition planning, I can sure do that for ya. Shoot me an email or a message-hop on over to my Facebook page to get hooked up with this. That way, you keep up with me and all my exciting happenings, because one blog entry just isn’t enough. Hopefully, Emily will have me back someday (crossies!) Until then, keep it real in the kitchen and in the gym. Kenzie out!
Thanks again Kenzie! Yes, we will have to have a peanut butter rendez-vous again soon!
Make it a great day!
How do you fuel for a workout?
What’s your favorite thing to have after a tough workout?
**Disclaimer: Neither nor Mekenzie were compensated for this post, other than affiliation with The Vermont Peanut Butter Company. All thoughts, opinions, and recipes are our own.