Pre-Workout and Post-Workout

People have all sorts of pre and post-workout routines. Some people use supplements, while others only eat real foods. Tosca Reno, the lady who first introduced me to clean eating and lifting, eats like 8 or 9 times a day and keeps things constant regardless of wherever her training falls on her schedule. I train when it's convenient on a given day and I've been experimenting with different pre and post-workout nutrition and supplementation.

Normally I start my day with a protein shake made with Optimum Nutrition Extreme Milk Chocolate protein powder, Optimum Nutrition creatine, Optimum Nutrition glutamine, and Icebox Coffee New Orleans Blend concentrate. I mix it up with really cold water and it is incredibly tasty. I drink it on the way to CrossFit or Pure Barre if I'm working out in the morning. But recently I have found that I perform better if I drink pre-workout before CrossFit and then drink my shake afterwards. If I workout at noon or later, I drink the shake in the morning and then start drinking my pre-workout about 45 minutes before class is supposed to start.

Casein Protein Powder

I bought a 2 lbs container of Optimum Nutrition Gold Standard 100% Casein protein powder a few months ago. Casein protein is slow digesting and can provide your body with a steady flow of amino acids for hours, whereas the more popular whey protein is digested more quickly. This makes it ideal for nighttime consumption. I told myself that I'd drink a big casein shake each night before bed and reap the benefits. Slight problem. Turns out that I don't like to drink shakes before bed. I end up feeling more hungry, have trouble falling asleep, and then have to pee like 45 minutes after I fall asleep. No bueno.

120 calories, 1g fat, 3g carbs, 1g sugar, 24g protein per scoop

The casein powder is also pretty gritty and doesn't mix as easily as the Optimum Nutrition Gold Standard 100% Whey. I found that mixing one scoop of casein and one scoop of whey makes a less clumpy shake and tastes better too. I really like this shake when I train in the morning. I start sipping it on the way to the box, drink most of it during the strength portion of the workout, and finish it on the way home. The mix of fast and slow digesting protein made me feel fuller longer. This might be entirely psychological but I have a tendency to attack food all morning long if I workout in the AM and this shake kept me satiated until lunchtime. And I mean real lunchtime, not the oh wow, it's 11:07, totally time for lunch lunchtime.

CrossFit IDentity

Greetings from the Atlanta airport! I'm off to Houston for a 24-hour business trip and then I'll be back in my new place for a while, fingers crossed.

I joined CrossFit IDentity on Saturday and I've attended the 7 AM WOD the past two days. I really like the people that I've met and Victor is a great coach.

Today I got my first unassisted handstand against a wall. And then I got two more. This has been a goal of mine for a while and I am excited to practice and master this skill.

Took me a moment to realize that Monday was in fact the 2nd.

This met-con was posted on HQ recently and I did it on my own by the track near my parents' house. My time was better then, 11:18 versus 12:07, but I ran past the marker today (oops) and I did my squats on the 800m mark at the track and today I went back into the box with everyone else. I did get the 100 squats unbroken this morning.