Interesting study posted on Eat to Perform. The study analyzed many "...trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations". Spoiler alert! Timing is not as important as amount of protein.
Timed, post exercise protein consumption has been a routine of mine for so many years now it is like brushing my teeth before bed. To miss that hour window and not "top off" my nutrient stores, would be the same as eating a banana split and going straight to bed. Unthinkable! (Not the banana split, the lack of tooth brushing). I was so bound to that rule that I would stop at gas stations to buy some jerky, or chocolate milk just so I had something to digest.
This article could not have come at a better time for me. I owned several bags and/or tubs of protein at one time until a couple of months ago, when I started the Zone Throwdown at the gym. One of my goals besides adhering to a strictly Zone-Paleo diet, was to get all of my nutrients from real food. I figured protein was my biggest challenge. The first few weeks were tough, but once I formed the habit of preparing a day's meals the night before, it was easy. I even threw out all of my supplements. The Throwdown came and went and I was extremely happy with my performance, except when it came to recording my scores. However when it ended a strange thing happened, I fell off the "preparation" wagon and stopped planning my meals. I am fully aware how much protein I need and how to get it, my problem came when I would show up to the gym without any meals in my bag. Before, this was not a big deal because I could rely on protein powders for my post exercise replenishment. With those being long gone, and part of me liked the fact that I was getting everything I needed from real food, I would routinely miss my window of refueling. That made me feel a little uneasy at first, just a little, not enough to do anything about it. That uneasiness left fairly quickly when I realized I had maintained my normal workout schedule, even more in fact, and felt great! I was showing the same progress as before. My energy levels were fine. All signs pointed to the idea that I did not need to eat immediately after working out.
I made that realization about a month ago. Since, I concentrate on getting my required amount of protein for the day over the course of three big meals, and two snacks. I aim to get between .8 and 1 gram of protein for every pound of lean body mass. For me that is between 126g and 160g of protein a day. This is definitely not the easiest way to go, I eat a great deal and spend most of my money on food, but I do feel good and that makes up for it.
This finding might also help you relax the next time you are stuck in traffic after an epic workout and it feels like the world is trying to stunt your progress and shrink your energy stores. Now you can crank up "Hunger Strike" (the greatest song of all time by the way), think of the entire chicken you are going to eat and let all the other crazies drive like maniacs.
I won't bore you any further, if you want to check out the study, click the link below.
1 RM Bench
5X3 Strict HSPU
*10 Burpees every miss
**10 min cap.
I was chatting after class today with our favorite drop in from Omaha, Joe. He was telling me stories about all the CrossFit gyms he has visited. His job requires him to travel frequently and going to CrossFit boxes is a great way to get to know the area, workout, and stay healthy on the road. But I digress, he told me a story about spotting a fellow exerciser in a gym and that got me to thinking. With a 1 rep max bench on deck for today, let me quickly go over proper bench spotting technique.
As with all good relationships, communication is key. Make sure you, the spotter, and the person benching are on the same page. Ask the bencher if they want help up, out of the rack. I would recommend this since the bar in the rack will probably be right over the bencher's face and neck. Let the bencher know when you are going to help them take the bar out of the rack and position it over their chest, 3-2-1 works very well. Ask the bencher if they want help up when they fail, or if they would rather you pick the bar up as soon as they indicate. Once you two know what is expected, assume the position. Out of respect, do not tea-bag your partner. Take a split stance, with the lead leg by one of their shoulders, this will help stay close to the bar in case you need to do some heavy lifting. I prefer an over-under grip on the bar. Place your hands between and fairly close to theirs. I like the over-under grip because I feel it is a stronger grip. Think about a 1 rep max deadlift. What grip are you using? Most people prefer the over-under, if you don't use it then, then you may feel more comfortable with a pronated grip.
This is just a primer, if you do not feel comfortable spotting someone, definitely let the bencher know and ask someone else to do it. Or ask the coach for more instruction, after all how not being able to spot your buddy will surely inhibit your next bro session.
Men: Whippet 3:51 Rx, Keller 9:07 Rx
Women: Dr. Sunshine 8:16 Rx, Gemma 8:01, Alison 9:01