So I know it's been a while, crazy week is all I can say. A couple of my workouts from last week:

3 rounds: 300m run, 5 power cleans 95#, 5 push jerks 95# (prescribed weight was 105#)

"Dirty 30" (sub for filthy 50) 30 reps of each: Step-ups, jumping pull-ups, kettlebell swings 35#, walking lunges, toes-to-bar (sub for knees to elbows), push-press 45#, good-mornings 30# (sub for back extensions), wall balls 14#, push-ups (sub for burpees), 90 jump rope singles (sub for double unders).

I didn't feel so hot after the Dirty 30, it was around 90F or so with high humidity. As always I was super hydrated (drank about 5 liters of water before, during, and after), and took it pretty slow. I think it had a lot to do with being on my feet at work all day combined with working out in the heat. From this point forward I'll limit my workouts to days I am off work.

Pre-workout Nutrition

I find this subject to be a knowledge deficit among the casual work-out crowd. Do you drive your car on an empty gas tank? Well you shouldn't exercise without putting gas in your "tank" either (epspecillay when exercising for two). One could seriously write a book (and many have) on exercise nutrition in general. I will keep it as simple and straight forward as possible.

Performance is greatly enhanced when you have proper pre-exercise nutrient intake. The ACSM states the pre-workout meal should have sufficient fluid, be low in fat and fiber, be relatively high carb, and have moderate protein. You should eat NO LESS than 2 hours prior to working out.

The glycemic index (GI) of the meal needs to be fairly low. Why? Because higher GI foods contain carbohydrates which realease sugar into the blood quickly, causing a rapid release of insulin into the blood, thereby leading to a blood sugar crash, you feeling hungry and generally like crap. Low GI foods are more slowly digested and lead to more stable blood glucose levels throughout your workout. You'll also see that all of the meal suggestions have added protein. This lowers the GI of the carbohydrate it is taken with, also stablizing glucose levels (along with stimulating post-workout protein synthesis)

Some meal examples:
-A fruit with eggs-make sure the fruit is low fiber like bananas, peaches, nectarines, and melons like cantaloupe or watermelon. Avoid apples, raisins, grapes, pineapple, pears or mango (high fiber).

-applesauce or baby food mixed with protein powder

-liquid meal-make a smoothie out of the fruits listed above mixed with protein powder, you could add yogurt but that's up to you. Personally I have found no problems with the addition of dairy prior to working out.

-sports/protein bar-I do this quite frequently since they can be so appealing to those on the go. But always drink a lot of water with them.

Again HYDRATE, HYDRATE, HYDRATE!!