Glycogen is an energy storage molecule our liver creates. Basically, when we eat our liver creates these starchy molecules that will be used later as energy output in the body. These molecules are then sent to all of our muscles and stay there dormant as an energy supply. During high intensity exercise (crossfit) our body will tear through all of the available ATP in a matter of about 10 seconds and then it starts using glycogen as it's main energy source. The more glycogen in our muscles the longer/more intense we can work. Once we run out of glycogen we are left to rely only on oxidative phosphorylation, an incredibly less volatile energy source which forces us to perform at a dramatically lower intensity.
Therefore we want glycogen in our muscles and preferably a lot of it so we can workout longer at a higher intensity which of course means better wod times and a sexier reflection in the mirror. There is a test that has been repeated in the field of exercise science countless times and while it has slight changes based on who is running the test it takes this general format: patients have their glycogen levels measured before and after a high intensity workout for a set of 3-5 days, one group consumes a post-workout meal within 30 minutes of the exercise that is high in carbohydrates, the other does not. Here is what the results typically show.
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What this is showing is that the group who consumed a post-workout carbohydrate meal replenished their glycogen supplies more readily than did the control. This allowed them to attack the next day's workout with similar zeal to the first day, unlike the control. It is important to note that the majority of exercise scientists agree that this post-workout meal needs to be consumed within 30 minutes of post workout. During this time window our bodies are in a period of "super-absorption" (yes, I think I just made that term up) so we produce glycogen at an extremely fast rate. This is what my post is all about. CAPITALIZE ON THIS "SUPER ABSORPTION". By having a high carb post-workout meal you will perform better on day after day. When people have dramatic declines in performance during that third day of a WOD cycle it is probably attributed to low glycogen levels. By having good post-WOD nutrition this decline can be negated.
I know, I know, Glycogen, ATP, Oxidative Phosphorylation... Will you just shut up and tell me what to do? Yes. My favorite post-WOD meals are:
- Coconut water: has sugars and great electrolyte content
- Sweet potatoes: incredibly great post-wod nutrition, does take some time to prepare
- Fruit: Full of simple, easily digestible, sugar.
You can get creative, just get CARBS in you asap after a workout and you'll be jump higher, lifting more and will pretty much be an infinitely better human being. Sorry for the science BS, the nerd in me was dying to get out so I let him, I will now lock him away until I need him for a midterm. Enjoy your carbalicious post wod meals.
Beer=Paleo
This is my first time reading this blog and I must say the name is awesome. I do hope, though, that the inner nerd in you recognizes that fruit, which has higher concentrations of fructose, is not a good source of carbs if you are looking to replenish glycogen. In fact, it metabolizes into VLDL, FFAs and triglycerides. Instead, try consuming glucose, sucrose or dextrose for glycogen replenishment. I currently use organic maltodextrin as it has a high GI which means your insulin will spike and deliver the glycogen to your muscles which are insulin sensitive in your post-workout anabolic state. I choose organic because Maltodextrin is a corn derivative and I want to avoid GMOs, fungus and mycotoxins which are prevalent in commercial corn production. You can order organic maltodextrin and organic corn sugar for about $5/lb from any organic brewing supply company.
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