This document provides an overview of pre- and post-workout nutrition strategies for different types of workouts. It discusses the goals of pre- and post-workout nutrition, provides background on macronutrients and supplements, and outlines sample meal plans and guidelines for different workout types and times of day. The document also discusses strategies for muscle gain and fat loss, and debates high carb vs high fat approaches to endurance nutrition.

1. CFL Nutrition Talk: Pre/Post-
WOD Nutrition
By Collin J. Popp, M.S.
November 3, 2012

2. Overview
• Goals
• Background
• Timelines for Pre/Post
• Muscle Gain
• Weight Loss
• Supplements
• High Carb vs High Fat Endurance

3. Goal
• Goal: provide information to help athletes
with specifically timed nutritional strategies or
nutrient intakes to best achieve performance
and fitness, as well as health, outcomes.

4. Sleep,
Triplet of Life Family/Social,
Nutrition,
Work,
Health
Hobbies, et
c.
Performance Longevity
Pre/Post-
Nutrition Quality of
Life

5. Background: Nutrition
Carbohydrates Fats Proteins
Simple + Complex Dietary + endogenous Amino acids
Glucose, polysaccharides Fat-soluble vitamins Building blocks
Glycemic Index High Energy Muscle synthesis
Fiber High Storage Enzymes: catalysts
Low storage
Examples: dark chicken meat, extra Examples: Grass-fed beef, whey
virgin coconut oil, brazil protein isolate, wild caught
nuts, avocadoes salmon, eggs
Example: raw
honey, parnips, broccoli, kiwi, sweet
potato

6. Background
Insulin: pancreas; storage hormone; decrease glucose; anabolic
Low-Glycemic: low glucose response
High-Glycemic: high glucose response; glucose intolerance
Electrolytes: sodium, potassium, calcium, magnesium, chloride, phosphate;
fatigue, cramps, muscle soreness

7. Background
BCAAs: branched chain amino acids; 3- leucine*, isoleucine, valine; *prime AA
oxidized in muscle; prevent muscle breakdown
Glutamine: most prevalent free AA in plasma/muscle; increase glycogen resynthesis
(good for Low-carbers)
Whey protein: by-product of cheese production; globular proteins; 3 kinds:
isolate, hydrolysate, concentrate; Isolate 26% BCAAs, no fat, no lactose.
Casein protein: cow’s milk protein also in human milk; slow digesting/release; forms
“gel” in stomach
B-Complex Vitamins: 8 water-soluble vitamins (example:
riboflavin, niacin, thamine);co-factors for cell metabolism; immune function;
metabolize alcohol; B6 needed for BCAA function

8. Background: Energy Production
Transfer of energy: chemical to mechanical
FOOD
Carbohydrates + Fats + (Proteins)
Oxygen
Mitochondria: found in all cells ENERGY

9. Background: Energy Production
Oxygen
Consumption
Stored glucose
• Higher intensities: prefer glucose (Carbohydrate)
• Lower-moderate intensities: prefer triglycerides
(fat)
Melzer K. “Carbohydrate and fat utilization during rest and physical activity.” Euro J Clin Nutr Meta 2010; 6:(2)

10. 1 RM C + J “Fran” Row 2000m
3…2…1…GO!
3 energy
pathways

11. Exercise
Muscle Energy Flux Nervous Cardiac
Hormones Decrease adiposity Improved Signaling Lower Resting HR
Increase
Size/number Strength Decrease lipidemia
mitochondria
Improve blood
Force Output Creatine Agility/Coordination
vessels

12. Background: Glycemic Index/Load
Example:
bread, soda, pasta, dri
ed fruits, candy, etc.
High GI: High Glucose: High Insulin?
Example:
spinach, walnuts, beef,
peppers, kale, onions, al
monds, etc.

13. Benefits of Pre/Post-WOD Nutrition
Energy/Fuel
Decrease Requirements
Adiposity
Increase
Lean Mass
Prevent Pre/Post-WOD
Fatigue Nutr
Improve Immune
Function
Adaptation/recovery
from training

14. Nutrient Timing
• Nutrient timing: how much, what and when to
eat before, during and after a WOD or
competition.
– Key: timing, portions, composition
– ALL dictated by WOD type
Endurance
– 3 types:
• Endurance: 5 x 800m repeats
• Strength: 7x1 Back Squat
• MetCon: “Helen” Strength MetCon

15. Timeline: Morning WOD
Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 30-60 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
*Time of WOD: morning
Pre-1: dinner from night before
Pre-2: morning snack Recovery
Post-1: shake/liquid meal Meal
Post-2: breakfast
C= carbohydrates, P=Protein, F= fat

16. Timeline: Evening WOD
Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 30-60 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
*Time of WOD: evening
Pre-1: Lunch
Recovery
Pre-2: snack
Meal
Post-1: shake
Post-2: recovery meal- dinner
C= carbohydrates, P=Protein, F= fat

17. Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 30-60 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
Pre-1 WOD
Endurance Bulk calories from fat (30-40%), low-glycemic carb and 20g
protein. Hydrate, electrolytes
Strength Normal meal—slightly higher protein intake
MetCon Bulk calories from carbs (45-55%), 20-30g protein and
moderate fat intake (10-15%).
C= carbohydrates, P=Protein, F= fat

18. Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 30-60 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
Pre-2 WOD
Endurance Small liquid meal, BCAAs in coconut water (20g carb)
Strength Only consume protein (10-15g)—should be okay from Pre-
1 meal
MetCon Quick carb (50-70g) + protein meal of 20g (BCAAs, whey)
C= carbohydrates, P=Protein, F= fat

19. Pre-WOD Nutrition Examples
WOD type: MetCon (10
Example: Male, 22;
min AMRAP; heavy
190lb; 15% BF (average)
weight)
Pre-1: 4-6 oz chicken Pre-2: 2 tbsp raw
breast, 1 cup mashed honey, ½ scoop whey
sweet potatoes, 1 cup protein, 6 oz coconut
broccoli, ¼ cup almonds water

20. Pre-WOD Nutrition Examples
Example: Female, 32; WOD Type:
212 lb; 30% BF Endurance/MetCon
(overfat) (Rowing + Gymnastics)
Pre-1: 6 oz Steak, 1 cup
Pre-2: ½ scoop whey
steamed veggies with 1
protein + 2 tbsp
tbsp GF butter, ½
coconut oil
avocado, 1 tbsp fish oil

21. Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 60-30 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
WOD
Endurance Depending on race, consume 6-8 oz fluid every 15-20 mins. Electrolyte
and BCAAs prevent fatigue and muscle breakdown
Strength BCAAs. Sip water or electrolyte drink
MetCon No time, keep going!
C= carbohydrates, P=Protein, F= fat

22. Post-1 WOD Nutrition
• “Window of
opportunity” = 45 -60
mins Post-WOD
• Goals: stop muscle
breakdown, replenish
glycogen, increase
insulin, aid muscle
adaptation, improve
immune function

23. Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 60-30 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
Post-1 WOD
Endurance Fluids, electrolytes, 20g protein (whey isolate), carbs = 20-30g, 4-8g
glutamine
Strength 20-30g protein shake, no real carbs needed
MetCon Carbs: high glycemic index but from good sources (fruits, root
vegetables)—looking at 80-150g carbs depending on duration. Protein:
25-30 g quick/slow digesting (whey protein isolate + casein mix).
Minimal fat. 8g glutamine= glycogen synthesis
C= carbohydrates, P=Protein, F= fat

24. Pre-1 Pre-2 WOD* Post-1 Post-2
3-5 hrs 60-30 min During w/in 45 1.5-2 hrs
Solid meal C+P BCAAs + mins post
electrolytes P + C Solid meal
C+P+F + Water
Shake/liquid
Post-2 WOD Recovery meal: high quality foods, no powders, proceed, artificial
foods!
Endurance Bulk calories from fat (30-40%), 2-3 vegetables (low glycemic), whole
protein source (25g)
Strength Slightly higher protein (30-40g), low-glycemic carbs, healthy fats.
MetCon Whole-protein sources (20-30g), 2-3 vegetables + small serving
fruit/dried fruit, fat should be in 10-15g range
C= carbohydrates, P=Protein, F= fat

25. Post-WOD Nutrition Examples
Example: Female, 20; 125 lb; WOD: Strength + MetCon
15% BF ( low fat) (heavy OHS, BS + 12-min)
Post-2: 1/2 cup quinoa, 1-2
Post-1: 25g Whey protein
oz dried mango, 8 oz pork
isolate/hydrolysate + 4g
chop with onions, apples,
glutamine, 12 oz grapefruit
spinach salad with feta
juice
cheese, olive oil dressing

26. Post-WOD Nutrition Example
Example: Male, 51; WOD Type: Strength
260 lb; 35% BF (Snatch work, EMOM
(overfat) Deadlifts)
Post-2: 7-9 oz salmon
Post-1: 40g Whey
filet, sauteed green
isolate protein, 10 oz
beans, 1 tbsp GF
coconut milk
butter, 1 small salad

27. Muscle Gains
Supplements: Eat every 2-3
creatine, beta- hours
alanine, whey
protein
Protein with every
meal:
males=30g, femal
es=20g
Carb + Pro meal
before Bed
Post-WOD

28. Fat Loss
Carb intake only Low-carb/ketogenic
Post-WOD; low- (high fat)
glycemic <100g/day
20-25 g whole
Eat every 3
protein sources
hours Large with every meal
breakfast

29. Dairy
High Fat
Foods to avoid
Pre/Post-WOD High Sugar
Carbonated
Drinks
High SFA*
Sports
*SFA: Saturated Fatty Acids Drinks

30. Kale Chips
Coconut Water
Rice Cakes
Dark Chocolate
(~70%)
Beef Jerky
Travel Foods Dried Fruits
Pemmican
for Pre/Post-
WOD Coconut Oil
Almond Butter
BCAA powder
Fish Oil
Hard Boiled
Eggs

31. What I recommend…
• Whey protein Isolate: 30g post-1
meal (SFH/Progenex)
• B-complex vitamin: 1 serving or
50% daily value pre-1 meal
• BCAAs: 4-8g BCAAs during WOD
(Modern BCAAs)

32. What I recommend…
• Amino acids:
bedtime/fasting (100% Beef
Aminos)
• Green/Green Superfood: 1
scoop fasting (Amzaing
Grass)
• Iodine: Kelp/Seaweed
extract (Country Life)
• Fish Oil: at least 2g of
DHA/EPA per day
(Calrson/SFH)
• Caffeine: 1-2 cups upon

33. What I recommend…
• Multi-Vit: 1 serving
(Douglas Labs)
• Vit D3 supplment: The Sun
or Cod Liver Oil (Carlson)
• Carnosine: 20-40 mg/kg
BW pre-WOD (NOW)
• Beta-Alanine: 3-6g/day
pre-WOD (NOW)
• MCT oil: 4-8 tbsp per day;
pre-WOD meal

34. Paradigm Shift: Fat for Fuel during
Endurance Exercise
Paradigm: distant concepts of thought pattern in
any scientific discipline.

35. High Carb vs High Fat Endurance
• “Depletion of CHO is now considered one of
the primary causes of fatigue during exercise
that is sustained for long periods of time.”
– John Ivy, Essentials of Sports Nutrition and
Supplements, 2008
• “Carb-Load” before a race/competition

36. High Carb vs High Fat Endurance
75-100g
Glycogen • Total energy: 1,500 –
2,000 kcals
• Enough CHO to run
at moderate/high
intensity for 20- 30
mins.
• Need to constantly
300-500g resupply = problem!
Glycogen*
– Insulin/glucose spikes
*Muscle glycogen cannot leave

37. High Carb vs High Fat Endurance
• Fat stores can hold more. 17%
• Intramuscular fat & adipose tissue.
• Train low-carb Fat-Adapt Keto-
adapt.
– Ketone bodies: by-products fat
metabolism- provide energy!
• Endless energy, improved 107,000 kcals
total energy!
endurance capacity and
performance.
• Minimal refueling.

38. Example: Tim Olson
• Winner Western States 100-
miler, summer 2012
• Low-carber/Paleo
• Broke previous record by 21
minutes!(Western States
started 1974)
• Fat-adapted, preventing CHO
loading.

39. High Fat Fueling
• Low-carb= <50-100g carbs/day
• High fat= >30-40% calories come from fats
– Ketogenic diet
• Fats are GOOD when supplemented with
components of the Triplet of Life
(health, performance, longevity)
• 2-3 week “sloth” period
• Weight loss

40. Questions?
“We are build to conquer environment, solve
problems, achieve goals, and we find no real
satisfaction or happiness in life without
obstacles to conquer and goals to achieve.”
• Maxwell Maltz, MD