Comments on: Wednesday, January 21, 2009 http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/ Thu, 09 Feb 2012 01:11:10 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: steve http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3279 steve Mon, 26 Jan 2009 22:26:50 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3279 My post workout meal consists of Whey Protein mixed in chocolate milk and a banana. I want an insulin spike, as this leads to the sugar being immediately deposited into the muscles. Since the muscles have used most of the sugar / energy in them from the workout, I consider this a good thing. I got the idea from bodybuilding years ago and it makes sense to me. I could be wrong but I like it. My post workout meal consists of Whey Protein mixed in chocolate milk and a banana. I want an insulin spike, as this leads to the sugar being immediately deposited into the muscles. Since the muscles have used most of the sugar / energy in them from the workout, I consider this a good thing. I got the idea from bodybuilding years ago and it makes sense to me. I could be wrong but I like it.

]]> By: Chris Freischlag http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3278 Chris Freischlag Thu, 22 Jan 2009 03:16:25 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3278 Fellow Invicti, I wanted to give a hearty "thank you" to both Calvin and Mark who have recently been helping me to tweak/fix my Bee Charming squat form. I still have major issues to address, but it's getting better each week. I suggest anyone who is having trouble with their squat technique to get some input from Mark, Calvin or any of our fine trainers. I have benefited from some very effective stretching and flexibility drills (that can be done in the office) taught by our trainers. We are very fortunate at CFI to have some well rounded coaches who are not only studly CrossFitters, but who are also well educated and have experience in physical therapy and nutrition fundamentals. Mark is especially gifted with a combo personality of "cage fighter/mad scientist". Actually, maybe that's more like Mmmmm Good!! :) ~BC Fellow Invicti,
I wanted to give a hearty “thank you” to both Calvin and Mark who have recently been helping me to tweak/fix my Bee Charming squat form. I still have major issues to address, but it’s getting better each week.

I suggest anyone who is having trouble with their squat technique to get some input from Mark, Calvin or any of our fine trainers. I have benefited from some very effective stretching and flexibility drills (that can be done in the office) taught by our trainers.
We are very fortunate at CFI to have some well rounded coaches who are not only studly CrossFitters, but who are also well educated and have experience in physical therapy and nutrition fundamentals.

Mark is especially gifted with a combo personality of “cage fighter/mad scientist”.
Actually, maybe that’s more like Mmmmm Good!! :)

~BC

]]> By: Wayne http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3277 Wayne Thu, 22 Jan 2009 01:12:08 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3277 While it is positive to discuss the ups and downs of various foods, the health problem overall is not solved by leaving it up to the individual person... let me explain... While the CrossFit subculture and various others may want to spend time hacking their diets and bodies for optimal fitness and health the average person does not. It's probably a combination of a lack of desire, time, knowledge, and awareness. So what I suspect happens is that diet is often ignored as a health factor when people develop ailments such as IBS (irritable bowel). So if giving people a warning about milk and artificial sweeteners (similar to what has been done with cigarettes) will improve the health of our society I say go for it, and at the same time let folks who want to enjoy their milk mustache and cafe lattes. While it is positive to discuss the ups and downs of various foods, the health problem overall is not solved by leaving it up to the individual person… let me explain…

While the CrossFit subculture and various others may want to spend time hacking their diets and bodies for optimal fitness and health the average person does not. It’s probably a combination of a lack of desire, time, knowledge, and awareness. So what I suspect happens is that diet is often ignored as a health factor when people develop ailments such as IBS (irritable bowel).

So if giving people a warning about milk and artificial sweeteners (similar to what has been done with cigarettes) will improve the health of our society I say go for it, and at the same time let folks who want to enjoy their milk mustache and cafe lattes.

]]> By: mike http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3276 mike Thu, 22 Jan 2009 00:15:19 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3276 I can see how too much of anything can reduce the level of reaction sensitivity, generally speaking. The analogy is drug addicts that need more to get the same high. Anyway, I just know that since I've started more milk (in coffee), my lactose intolerance has gone down so I will keep drinking it (in moderation, of course!) as it makes me feel good and gets me going for my training. As Mark says, it really comes down to the individual person. I can see how too much of anything can reduce the level of reaction sensitivity, generally speaking. The analogy is drug addicts that need more to get the same high.

Anyway, I just know that since I’ve started more milk (in coffee), my lactose intolerance has gone down so I will keep drinking it (in moderation, of course!) as it makes me feel good and gets me going for my training. As Mark says, it really comes down to the individual person.

]]> By: Mark http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3275 Mark Wed, 21 Jan 2009 21:07:58 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3275 I spent some time looking at the whey-insulin response and happened on two studies of note. One published in the Nov. 2008 issue of Nutrition Research showed that insulin sensitivity, shown by the number of insulin receptors on cells, increased along with insulin itself during ingestion of whey, seeming to suggest that a spike in the hormone wouldn’t then lead to intolerance. The other I found interesting was published last year in the British Journal of Nutrition showed that glucagon levels increased along with insulin as whey was ingested, and the ratio of glucagon to insulin went up as protein intake increased. Glucagon is the other side of the hormonal ‘teeter-totter’ referred to in the Zone. Could this temper the insulin spike? Maybe. Just some food for thought. The beauty of the fact that Calvin and I disagree is that it hopefully will get a few of you to critically think about this topic and others by looking at both sides. No matter what anyone says, there is no one right way to eat, and no food is entirely good or entirely bad. I recommend taking in all the info you can, consider experimenting a little, and most importantly, finding what works the best for you. Also, well done to the 6AMers, we had a lot of strong effort this morning. Jessica and Misty, we’ll have you doing dead hang pull-ups in no time! I spent some time looking at the whey-insulin response and happened on two studies of note. One published in the Nov. 2008 issue of Nutrition Research showed that insulin sensitivity, shown by the number of insulin receptors on cells, increased along with insulin itself during ingestion of whey, seeming to suggest that a spike in the hormone wouldn’t then lead to intolerance. The other I found interesting was published last year in the British Journal of Nutrition showed that glucagon levels increased along with insulin as whey was ingested, and the ratio of glucagon to insulin went up as protein intake increased. Glucagon is the other side of the hormonal ‘teeter-totter’ referred to in the Zone. Could this temper the insulin spike? Maybe. Just some food for thought.

The beauty of the fact that Calvin and I disagree is that it hopefully will get a few of you to critically think about this topic and others by looking at both sides. No matter what anyone says, there is no one right way to eat, and no food is entirely good or entirely bad. I recommend taking in all the info you can, consider experimenting a little, and most importantly, finding what works the best for you.

Also, well done to the 6AMers, we had a lot of strong effort this morning. Jessica and Misty, we’ll have you doing dead hang pull-ups in no time!

]]> By: Calvin http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3274 Calvin Wed, 21 Jan 2009 19:39:02 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3274 Mike, Even bodybuilders try to limit insulin spikes to the post-workout window. Consuming dairy or drinking shakes throughout the day can lead to diminished insulin sensitivity. Definitely not a good idea for the athlete that is trying to stay lean. Mike,
Even bodybuilders try to limit insulin spikes to the post-workout window. Consuming dairy or drinking shakes throughout the day can lead to diminished insulin sensitivity. Definitely not a good idea for the athlete that is trying to stay lean.

]]> By: mike http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3273 mike Wed, 21 Jan 2009 18:16:58 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3273 That actually makes a lot of sense. Whey has been known to cause an insulin spike, which in the bodybuilding world, is what they want as it contributes to the anabolic effect, if I'm not mistaken. The yam/sweet potato suggestion is one of the greatest statements to come out of Robb's mouth. I _love_ both. So. Good. That actually makes a lot of sense. Whey has been known to cause an insulin spike, which in the bodybuilding world, is what they want as it contributes to the anabolic effect, if I’m not mistaken.

The yam/sweet potato suggestion is one of the greatest statements to come out of Robb’s mouth. I _love_ both. So. Good.

]]> By: Calvin http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3272 Calvin Wed, 21 Jan 2009 15:00:37 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3272 POS, Robb Wolf suggests yams or sweet potatoes as a great post-workout carb source. Those sources will replenish muscle glycogen first whereas fruit, specifically fructose, will refill the liver first and only the remainder going to the muscles. POS,
Robb Wolf suggests yams or sweet potatoes as a great post-workout carb source. Those sources will replenish muscle glycogen first whereas fruit, specifically fructose, will refill the liver first and only the remainder going to the muscles.

]]> By: Calvin http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3271 Calvin Wed, 21 Jan 2009 14:57:58 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3271 Mike, The glycemic load is about 2-3 depending on the fat content, so the load is pretty low. Neither the GI nor GL are to blame for the disproportionate response. A recent study also published in the American Journal of Clinical Nutrition found that the whey in dairy is the cause of the mismatched response. Read it here: http://www.ajcn.org/cgi/reprint/80/5/1246. It will make you think twice about your precious protein powder. Mike,
The glycemic load is about 2-3 depending on the fat content, so the load is pretty low. Neither the GI nor GL are to blame for the disproportionate response. A recent study also published in the American Journal of Clinical Nutrition found that the whey in dairy is the cause of the mismatched response. Read it here: http://www.ajcn.org/cgi/reprint/80/5/1246. It will make you think twice about your precious protein powder.

]]> By: POS http://www.crossfitinvictus.com/wod/wednesday-january-21-2009/comment-page-1/#comment-3270 POS Wed, 21 Jan 2009 10:44:10 +0000 http://www.crossfitinvictus.com/blog/?p=267#comment-3270 Thanks Calvin. So what are some post workout nutrition recovery suggestions? Thanks Calvin. So what are some post workout nutrition recovery suggestions?

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