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Refueling
As our CrossFit filled weekend comes to end (oly lifting, BGDC, and BGDoC), I thought it would be a good time to address the PWO or post workout meal. This type of training is highly demanding and many of the workouts require a tremendous amount of mental focus and physical stamina, often fueled by nutrition in the form of stored sugar. For this reason, it's important to adequately replenish the body's energy stores with a post workout meal containing some protein and ample amounts of starchy carbohydrates. In Natural Hormonal Enhancement, Rob Faigin stresses the importance of getting a higher ratio of starchy carbs to sugary carbs. "Fructose is preferentially used to refill liver glycogen stores, whereas glucose is preferentially used to refill muscle glycogen stores" (pg 145). In other words, when carbohydrates are broken down into sugar during digestion there is a distinction between starchy and sugary carbs in terms of how they get stored in the body. Starches (sweet potatoes, corn, carrots) are broken down into glucose and are used to replenish stores in the muscles, whereas sucrose or sugar-rich carbs (dried fruit, bananas, pineapple) are converted into fructose for liver stores.
Here's a great recipe for PWO meal that was posted on the Performance Menu blog.
Post Training Stuffed Squash
Scott Hagnas
March 2007
Time: 40 minutes
• one small acorn squash
• 6-7 oz ground turkey
• 1/2 C chopped pineapple
• paprika
Here is a simple, fairly portable meal that works well to replenish glycogen stores after a good workout. I like to make up several of these at a time, and store them in the fridge for the week ahead.
Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.
Meanwhile, brown the ground turkey in a skillet, adding the pineapple and spices. After 25 minutes, remove the squash and fill the cavity with the turkey mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!
Many variations are possible. I have tried raisins with cinnamon, applesauce and cinnamon, and chopped dates. One thing to consider here is the fairly high fructose content of these fruits - not what we really want after a workout. That's why I settled on pineapple, as it has a little lower fructose content. Just meat and squash works fine too!
Zone info: 1 1/3 lbs of squash = about 6 carb blocks. The pineapple adds one more block of carbohydrate. 1 oz turkey is one protein block.
Post your post workout rituals to comments.
Off Topic for a second:
I just wanted to thank Connie and Wyatt for enduring a full day of officiating the work outs and Connor's, Daniel's, and my antics in between the work outs. Hopefully, our various stories and theories on life were semi-entertaining.
And thank you Audra, MJJ, LB, and Tamara (order of names is based on order of appearance at CF Unlimited) for coming down and supporting us.
Tamara, I hope you enjoyed my pre-Grace, Jeremey Thiel routine.
No problem B. At least I now know what it feels like to be that fan that gets "big leagued" by there favorite athlete!
Did anyone get any pics from BGDC?
So stoked for all you guys who went down there. Wish I could have been in two places at once this weekend.
nice pose Nabil
Journey:
This was the Saturday Night Live Palin Rap Song and it was hilarious! I know you been fighting the good fight, but this will make you laugh alot!
http://www.youtube.com/watch?v=NPnZ4ILoesM
And Connie:
Thanks for the nutritional tip! Keep 'em coming!
Hey Everybody,
In case you haven't already seen, there's a nice pic of Candace in action on Austin's blog this morning.
Also, MJJ was kind enough to send me the podium pictures for the men's and women's division, which I'll post as soon as I can.
To our Milpitas crew, well done. I'm sorry I could not have been there to cheer you on as you crushed the competition.
CFO! If it wasn't for that superhuman man from a different planet, you guys would have a clean sweep. Connie & Wyatt - thanks for all your help and great job judging. Brandon,Daniel,Connor, and Candace you guys are all inspirational athletes. Daniel, 1:49 Grace are you kidding me. Brandon, I missed the this Theil thing, darn it. I will send you pictures of the singlet, I'm thinking pink and neon green:) Connor, I think you could throw a 135# barbell over 12 feet in the air(Mike anyway we test that). Candace, congrats! once again you kicked tail.
picture links:
http://picasaweb.google.com/qtbird/BGDC?authkey=Ix87wZuY6ws#
http://www.flickr.com/photos/30966298@N08/
http://picasaweb.google.com/HarmeetKDhaliwal/BigGirlsDonTCryCrossfit?aut...
Hey Mini or anyone, I shot a video of Brandon and Candace in the final event which was Grace. I don’t know how to email something that big and I have nowhere to post it online for everyone to see…I suck at computer. So can someone provide a little help so that CFO can see their hard work.
> I suck at computer.
I agree. Computer is no fun. :)
BGDC
Here is a listing of the results:
Men:
Place Name FRAN KAREN GRACE TOTAL
1 Jason Khalipa 0:02:23 0:05:08 0:01:49 0:09:20
2 Daniel Hester 0:03:12 0:07:09 0:01:49 0:12:10
3 Brandon Banks 0:03:26 0:06:31 0:03:00 0:12:57
4 Tyler Begiebing 0:04:25 0:06:39 0:02:13 0:13:17
5 Herm Blancaflor 0:03:09 0:08:20 0:01:59 0:13:28
6 Jeremy Jones 0:03:18 0:08:03 0:02:55 0:14:16
7 Josh Jorgensen 0:03:59 0:07:23 0:04:30 0:15:52
8 Jason Feudale 0:03:48 0:08:31 0:03:50 0:16:09
9 Stavros Kalorgirou 0:04:07 0:08:21 0:04:02 0:16:30
10 Paul Perez 0:05:39 0:08:31 0:02:55 0:17:05
11 Anthony Camacho 0:05:19 0:08:39 0:03:10 0:17:08
12 Bryan Stornetta 0:04:45 0:07:55 0:04:38 0:17:18
13 Chris Stroud 0:04:13 0:09:08 0:04:30 0:17:51
14 Lucas Robinson 0:07:48 0:07:36 0:03:08 0:18:32
15 Armando Arroyo 0:04:39 0:10:00 0:03:53 0:18:32
16 Dave Cohodes 0:05:34 0:09:29 0:04:06 0:19:09
17 Kirk Wu 0:06:48 0:08:23 0:04:21 0:19:32
18 Josh Johnson 0:05:21 0:08:37 0:06:31 0:20:29
19 Dalbir Atwal 0:06:58 0:09:55 0:04:29 0:21:22
20 Jason Luk 0:05:31 134 DNF 0:05:51 #VALUE!
21 Gary Neil 0:07:34 146 DNF 0:05:12 #VALUE!
22 Connor Banks 0:03:51 0:07:06 DNF #VALUE!
23 Bruce Kaabipour 0:09:05 130 DNF 0:07:11 #VALUE!
24 Dan Hay 0:09:33 127 DNF 0:09:47 #VALUE!
25 Larry Pastor DNF 109 DNF 0:09:05 #VALUE!
Women:
Place Name FRAN KAREN GRACE TOTAL
1 Candace Hamilton 0:03:27 0:08:34 0:03:31 0:15:32
2 Michaela Xavier 0:05:04 0:07:50 0:04:46 0:17:40
3 Jenn Carlos 0:05:09 137 DNF 0:05:18 #VALUE!
4 Breanne Feudale 0:05:05 103 DNF 0:05:14 #VALUE!
5 Shannon Storneta 0:08:13 127 DNF 0:06:38 #VALUE!
6 Stef O'Brien 0:08:27 137 DNF 0:07:08 #VALUE!
7 Smita Jandaur 0:08:46 143 DNF 0:08:48 #VALUE!
8 Ritu Riyat DNF 133 DNF 0:04:49 scaled #VALUE!
9 Carmen Mendez 0:07:32 103 DNF Scaled 0:05:51 Scaled #VALUE!
10 Veronica Vellanueva 0:07:28 Scaled 79 DNF Scaled 0:04:57 Scaled #VALUE!
11 Jan Areepitak DNF 72 DNF 28 DNF #VALUE!
12 Christine Dacanay DNF 114 DNF 0:6:38 Scaled #VALUE!
MJJ,
My "Grace" time was 2 mins. Clean it up.
Wow...and your proud of that?
still working on compiling the video, but here is the aftermath commentaries from the participants of Big Girls DO cry
BGDOC aftermath
Great to see the CFO Affiliate champs again.
I look forward to competing at the next challenge.
Oh yeah, I officially have a crush on you Candace.
Later!
My CFO friends,
Awesome showing yesterday! I knew from the last event and the games, you guys would bring the heat again. Daniel, Candace, Brandon, you guys are inspiring...and Tamara it was nice to chit chat with you in the hallway! I'm expecting to see you all crush more PRs at the next event!
My CFO friends,
Awesome showing yesterday! I knew from the last event and the games, you guys would bring the heat again. Daniel, Candace, Brandon, you guys are inspiring...and Tamara it was nice to chit chat with you in the hallway! I'm expecting to see you all crush more PRs at the next event!