The Institute for Medicine determined that an adequate intake for men is ~3 liters and ~2.2 liters for women. "non-sweater") and making generalized statements about this topic is extremely difficult. Add on top of that the individual response to exercise ("sweater" vs. Now if you're inactive, that’s not a huge deal, but from an athletic performance point of view, it's huge. Most of the time, your body doesn't generate a "thirst" response until about 1.5% of water is lost. As is common in the nutrition world, the answer is "it depends." One of the major questions that we get is whether you can trust your thirst level to judge when to drink more fluids. ![]() Here’s a little preview of what we cover: A few years back, a study found that if you drank 500 mL (16 oz) of water, your body would use 24% more calories for 60 minutes after drinking water.Ĭheck out the link in our bio to read the FULL blog post on this important topic. Start making a few changes now and see how you feel!ĭid you know that 50-60% of our total body mass is water and that being just 1-2% dehydrated can have a significant impact on performance? Water also appears to be impactful for body-composition goals as well. So, answer the questions above and then think about whether you’ll need to adjust anything for the 3 weeks of the CrossFit Open. The good news is you have plenty of time to adjust and adapt. Why do we care? If you’re used to working out in the morning but now will be doing the workouts at night, you’d be surprised at how different that can feel, and what variables you now need to adjust. Can you do it anytime or will there be a special event once a week? Specific to the CrossFit Open, find out how your gym will be running the workouts. Waking up, eating, training, and sleeping at the same time consistently can produce better sleep, reduce stress, improve nutritional consistency, etc. If you’re lacking one, now is a good time to change that. If you have a solid routine already, nice work! Looking forward now is the right time to start thinking about building a really strong routine. If something felt off with any of those topics, you might need to adjust your calorie intake. If you answered positively to those questions, keep up the good work. However, if you felt a bit lethargic, woke up in the middle of the night frequently, or had a poor recovery, you might think about adding ~20-40 grams of carbs for a few days and seeing if your biofeedback improves.įirst, let’s check in on your biofeedback from the last week: How did you sleep? Wake up any more or less than usual? While simplistic, it can get the job done.įor everyone else that already knows how to track, and used last week to start eating towards a “maintenance level” of macros, let’s use this week to analyze how we felt. This simple formula uses your body weight and activity level to provide a target calorie range. If you haven't worked with M2PN before, we recommend researching Alan Aragon’s TDEE macro calculator. You have a couple of options here to make this happen.įirst off, if you are an M2 Client, you know that we offer several programs to handcraft out a full nutrition plan for you. We’ve seen people try it, and historically it doesn't go well for themįor those of you that used our post last week to learn how to track, now we want to dial in your macros for your goals. Why? The Open is a stressful experience as it is, there’s no need to START the Open after spending 8 weeks in a caloric deficit. Instead, try to eat to calorie maintenance over the next 8 weeks, building some lean muscle mass and generally improving your fitness as the primary goals. There’s a time to focus on decreasing body fat, but this isn’t it. If you are used to tracking, now is the time to focus on a performance-based set of macros. Next week, we'll post again to help you improve upon what you learn. If you need a little help learning how to track, check out the link in our bio for the 4-part series we posted on our website. If you’ve never paid much attention to your nutrition before, let’s start by figuring out how much you’re eating over the next 7 days.ĭownload one of the free macro tracking apps (MyFitnessPal), invest in a cheap food scale (~$15), and track how much you eat across the week. ![]() 8 Weeks Out: Focus on Building Muscle, not Losing FatĦ0 days before the first workout, you still have time to dial in your nutrition, if you start NOW.
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