Diet and exercise are the two holy grails to improving your fitness and in return, quality and longevity of life. The purpose of this post is to talk a little bit about how Progenex products work with my day to day diet on a heavy training day and what that means for the everyday athlete. The information below represents approximately what I consume on a heavy training day (2-3 sessions) during the CrossFit Games season. I don’t actually do the zone by weighing and measuring all of my food, but I have found the quantities for me that, “support exercise and not body fat” (CFL1 Seminar Guide).
It’s important to understand that the supplements I take are on top of an already good (admittedly sometimes not so good) diet. Breakfast to me is essential, as it’s what gets me started in the morning and I eat EVERY morning. If I have to wake up earlier than time allows to cook, I’ll go for a More Muscle/Recovery shake with Build added in for carbohydrates. My fat content comes from whole milk. Typically I eat eggs, bacon and either some potatoes, bread or oatmeal and occasionally, I throw in a little peanut butter for extra fat. This provides me a well-rounded macronutrient blend to start the day. I also take 3-4 Omega 3 Fish Oil tablets with my breakfast.
Prior to my first workout, I typically consume one serving of Force. I’m not a big pre-workout guy. I don’t like to feel jittery – my nerves do enough of that for me. Force has the caffeine content equivalent to that of 1 cup of coffee, which is just enough to get me ready to workout. Post workout, I take a Progenex Recovery or More Muscle shake usually with whole milk or with water only.
After intense exercise, the body absorbs nutrients post workout at the fastest rate within 30 to 60 minutes of exercise. The protein in both Recovery and More Muscle absorbs quicker than say eating steak or chicken. Also, it contains almost no lactose so it’s easy on the stomach and is convenient to travel with. These qualities make a Recovery shake the most logical and convenient solution for me post workout.
Recovery doesn’t stop there. Within the next 2 hours I consume another meal to further replenish glycogen stores and prepare my body for another bout of exercise. This meal typically consist of 4-8 oz of meat, a serving of vegetables and another serving of carbohydrate usually in the form of sweet potato, regular potato, bread, or oats.
4-10 oz of chicken or beef
0.5lb sweet potato casserole
8 oz cole slaw
Sometime following lunch another workout session occurs. If it’s late in the week or I’ve done a lot of training days in a row, sometimes I will have another serving of Force but on most training days, I only take one pre-workout a day. After the workout is finished, I take another Recovery or More Muscle shake. In CrossFit you train with incredible variance, including multiple time domains and workout movements. For a CrossFit Games competitor, variance must be applied throughout a training day, week, and month. Because of this variance, the nutrient profile to what I eat for recovery and performance also varies.
For particular sessions that may be longer in duration or if I am having a higher volume training day I will add Build to my post Recovery shake. Build provides an additional 26 grams of carbohydrate per serving. .7g/kg bodyweight is a general standard for how many carbohydrates I will consume post workout. For my bodyweight, that comes out to about 56-60 grams of carbohydrate. While 26-36 of the grams come from Build and Recovery/More Muscle, the remainder comes from eating food. The carbohydrate sources from Build are ideal in that they include faster digesting carbohydrates from honey (sugars) and a slower more complex carbohydrate in the form of sweet potato powder.
1-2 tablespoons of peanut butter
4-5 oz spinach or kale
Post Workout Recovery
Dinner is my final meal consisting again of 4-8oz of meat, 1-2cups of vegetables, 1-2 slices of bread or 2 cups of potato as well as 1 tbsp of peanut butter (are we seeing the pattern here?). With the meal I take one to two servings of Omega-3 fish oil. If I am still hungry before bed, I have Cinnamon Slumber Cocoon mixed with hot water.
So there you have it – a sample 2 workout a day meal plan and supplement plan I follow while training towards the CrossFit Games. What does this mean for you? First and foremost, stick to a healthy well rounded diet such as the Zone. Nothing can replace what you eat on a day to day basis. Make sure the macronutrients you put in your body are top quality and the proper amount. It’s also worth mentioning that if you don’t work hard, you won’t get the results you’re looking for. Listen to your coaches, listen to your body, and push yourself in the gym daily.
If you’re an early riser and can’t get in a solid breakfast, toss the bagel and cream cheese or donut and grab a More Muscle shake instead. Throw in some fruit or a packet of oatmeal for carbohydrates, blend and you’re out the door in 5 minutes. Not only is this a excellent macronutrient quantity and quality but it also tastes really good and there is nothing wrong with that!
Recovery should be enjoyable! Some of the things I love most about Progenex products are that they taste great, are easy on my digestive system and help me train hard day in and day out. Post workout I recommend one serving of More Muscle or Recovery with water. If you feel the need for a little boost prior to the workout grab one serving of Force. Above all, train hard, recover strong.