Feel like you're putting in all the work during your training session? Doing all the right things but not seeing the results you want? Or maybe you're noticing that you're more sore than usual and/or more tired?
We've been there too and know how frustrating it can be to feel like you're putting in the work but not seeing the results you want.
That's where your nutrition, and in particular, post-workout nutrition comes in! That post-workout re-nourishment can be key to your recovery and seeing those performance changes continuing in the right direction.
We’ve all heard about BCAA, electrolytes, Vitargo/Karbolyn and other touted substances to put into your system throughout training to get that extra push or prevent muscle loss. But how do you know which one is right for you, your goals, training style and length of session?
Not only can intra-workout nutrition help you perform better, but also help you get a handle on recovery early, nipping that soreness in the butt.
Ever been in the middle of an intense training session to all of a sudden hit a wall like BAM! Or maybe you have this sudden onset of not so pleasant digestive symptoms?
To be honest, we’ve all been there at least once in our training lives. This can be a reflection of what you put into your body prior to training. Yes, that cheese and egg sandwich you scarfed down on route to the gym, or that heavy dinner you had “to give you energy” before an evening session are doing more harm than good.
You are probably sitting there reading this and asking why…?
Well, let’s break it down to understand the what, when, whys and how’s to creating a simpler formula to feel your best during your workouts.
For the last 4 months, our entire routine has changed. In particular, our training routine has looked and felt very different. Most of us went from training in a gym, with coached classes, pre-determined programming, lots of equipment and space, to doing bodyweight movements in our condos. So, it’s no surprise that we are all ITCHING to get back into a gym.
Right now we’re all starting to feel the effects of our quarantine habits - from late night netflix binging, to boredom snacking and sitting more - and wondering, “how do I get back to where I was?”
Here are 5 things you can (and should do) today to set yourself up for success and get the most out of each training session.
You know the feeling when you’ve had a tough workout? Your body hurts in new and different ways, and you’re probably going to be sore tomorrow?
Now have you had that experience, and forgotten to prioritize your nutrition after? You might have noticed that it took you a few days to feel back to normal.
When we exercise, we put our body under stress – our central nervous system, cardiovascular system, muscles, etc all work hard under the pressure and this leads to some (natural) damage. Our physiological systems change and adapt to the stress, and some of these changes lead to adaptation to exercise training over time.
The good news is that we can get a leg up on that adaptation with the RIGHT nutrition. By taking in proper nutrition, we can help our body to continue recover from the stress we put it under, so that over time we will reap the results of our training (aka recovery faster and build more muscle!).
Find you have a low appetite after your workouts? Or are you short on time and don't want to prepare and eat a full meal?
Try this smoothie idea!
This nutrient-packed smoothie is high in protein & easy to digest carbs, but low in fat to support quick re-fuelling and recovery after hard workouts
It’s no surprise that we all love to workout. Whether our goals are to look good on the beach, carry our groceries home without help, live longer, be healthier or just feel better, we all chase that endorphin high that comes after a good sweat sesh.
But, then what happens?
Most of us will continue to work, or eat, sleep and repeat. Allowing exercise to be a necessary part of our daily routine.
And the same should be said about recovery!
If your goal is to train harder and smarter than the day before, you will need to make sure your body has adapted and recovered from the stressors placed on it from the previous days. Because without proper recovery, you’re stuck with an uphill battle that over time can lead to injury, fatigue, overtraining and/or lack of motivation.
With the 6S Underground Throwdown just around the corner, we wanted to offer some game-day tips to help you feel and perform your BEST. For most of you this is your first competition – congrats! While there are some similarities to a regular CrossFit class, completing multiple workouts in one day places different demands on our energy SYSTEMS, thereby requiring different energy SOURCES. While the overall principles of healthy nutrition – whole foods, complex carbs, balanced macronutrients etc. – still hold true, your competition day routine will likely differ slightly from your everyday routine.
On Saturday Oct. 20th, OHFast Performance Therapists - Paul, Ricky and Melissa - hosted an Overhead Fix Workshop. They dropped so many knowledge bombs and tips, that we have to share in case you missed it!
I get it. You work out 5 times a week and you don’t have time in your schedule for yoga. You take the early CrossFit class and then you have to shower, eat, and book it to work. You went to hot yoga one time, stood in a pool of your own sweat, hated it, and never went back. Your hips are so tight that you think you can’t match up to the skinny girl in stretchy pants who inevitably sets up her mat beside yours. You went to a class that forced you to meditate and you got frustrated within the first 30 seconds because your mind was racing. Maybe one of these sounds like you, maybe all of the above resonates with you. These are all a variation of the same thing: you feel like yoga is not for you, and that’s your excuse not to do it.
The funny thing is, the more you think that yoga is not for you, the more likely it is that your body needs it.
CrossFit 6S team helping you achieve your fitness goals.