23.3 Nutrition Strategies from our Performance Team
A SPRINT!
This one is fast - and we need to make sure your shoulders are ready to rumble. For many, this is a 6 minute sprint. For some others, it’s still a quick one, but we want to make sure to be ready to handle the heavier barbell loads.
THIS WEEK:
We aren’t recommending a refeed day before. Stick to your training day macros for the day before you do this test. Because we won’t be dipping into those glycogen stores like we do with the longer workouts - we want to focus on getting some fuel to burn RIGHT AWAY!
On the day of 23.3, we recommend a slight carb increase, 15-25% of your daily carbs, but by way of your normal pre/intra workout carbs.
Now is the time to lean on your tried and true intra workout carb. Whether that’s your coconut water, gatorade, gels or carb supplement - pre 23.3 is the time to consume them. We want you to make sure you go into this workout without anything too HEAVY in your stomach.
However, once again, please lean on the things you KNOW will not upset your stomach. Now is not the time to try that brand new carb supplement you bought last month ;)
FRIDAY/GAME DAY NUTRITION
For game day - we recommend following the above no matter how far you believe you’ll get! A increase in carbs will help you feel energized, but will also aid in recovery for those hitting the heavy barbell!
If you plan on hitting the workout in the morning: We assume you will only have one meal before the workout: Eating your meal 1.5-2 hours before hitting the workout is ideal to help with digestion
Percentage of your macros to eat in Meal 1:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein, 300 carbs, 70 fat, this meal would have 30g protein, 75-105g of carbs, and 10g of fat.
If you plan on hitting the workout in the afternoon: This should allow you to get in at least 2 meals before hitting the workout.
Percentage of your macros to eat in Meal 1:
20% protein, 15% carbs, 20% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 45g of carbs, and 14g of fat
Percentage of your macros to eat in Meal 2:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat
If you plan on hitting the workout in the evening (Friday Night Lights): This should allow you to get in at least 3 meals before hitting the workout
Percentage of your macros to eat in Meal 1:
25% protein, 15% carbs, 25% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 37g protein, 45g of carbs, and 17g of fat
Percentage of your macros to eat in Meal 2:
25% protein, 30% carbs, 20% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 37g protein, 90g carbs, and 14g of fat
Percentage of your macros to eat in Meal 3:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat
GOODLUCK. Have fun. Give it everything you’ve got!!