24.3 Nutrition Strategy From Our Performance Team
Last week, best week!!!!
This is IT. One more week to leave it all out there.
This is painful, probably a LOT worse than 24.1!.
There are going to be three categories of athlete, in our opinion:
You are someone who is trying to get your first gymnastics movements. Whether that’s getting your first chest to bar or getting into the second set of 5 rounds and working to get your first Bar Muscle Up
You are someone in the middle range (Quarterfinal / high level QF athletes) and you will be the athlete grunting through the workout in hopes of getting some solid work into that second part, working through the BMU and thrusters in a smart manner and trying to finish under the time cap.
You are an elite athlete and are going to “fly” through this, with a stimulus similar to workout one.
This is a fun workout to finish the ‘24 Open with, even though the pain is going to BE THERE. Grip management is going to be huge, and not coming out too hot ;)
The BIN Performance coaches are here to help you again this week to come up with your own Black Iron Nutrition Strategy. In reality, this should not be TOO different from an everyday nutrition strategy you have, but our goal is to help take the stress out of the next couple of weeks for you, and help you come up with your own solid plan based on what you’ve already been doing. This will be particularly helpful for those who may have to change the day they are doing the workout, the time of day (maybe you have to go at 6pm instead of your normal 7am class time), and we are going to also give our best recommendations if you are going to be redoing the workout at any point!
These are our recommendations. It’s not an end all be all, but some suggestions from some nutrition experts! As always - consult your coach if you have any specific questions on what will work best for YOU ;)
It’s looking like most athletes will be working for at LEAST 10-ish minutes, but most working for the whole 15. Similar to 24.1, we need to manage the food we take in before this workout so we don’t have too much in our tummy (the likelihood of getting that puke-ey feeling will be higher with this!). Think FRAN.. but.. worse.
Our biggest suggestion that's going to be DIFFERENT from the first two workouts is this: during the break, have a sugary drink nearby, and take just a sip of the drink and swish it around your mouth. You can spit this out after, you just have to swish! This essentially tricks your body into perceiving less fatigue on your system without actually taking in any extra fuel, and we're not risking discomfort caused by actually consuming the drink in such a short rest period.
As always, these are just suggestions, lean on the things you KNOW will not upset your stomach. Now is not the time to try something brand new. Stick to what you know!
DAY BEFORE WORKOUT TEST:
We don’t think this week needs a huge refeed as it’s not as long of a workout as week two. Definitely eat for training day, though, if you have two sets of numbers.
DAY OF WORKOUT:
On the day of, we are recommending a slight increase (15-25% carb increase), but by way of your normal pre/intra workout carbs.
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
IF YOU PLAN TO RE-DO:
Be sure to give yourself ample time to recover so you can feel your best hitting this workout a second time. Chat with your coach to create the best strategy for nutrition on your re-do day, but likely you will do the same as above!
GOODLUCK to EVERYONE completing 24.3 and remember: leave it all out there! You made it this far! :)
Your BIN Performance Team