Comments on: The Zone and Athletic Performance http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/ The Paleo Solution book and podcast | Paleo diet, Paleolithic nutrition, intermittent fasting, and fitness Wed, 08 Feb 2012 20:24:43 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Sonny http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-42691 Sonny Wed, 03 Aug 2011 14:34:47 +0000 http://robbwolf.com/?p=690#comment-42691 The whole Paleo/Zone philosophies have unfortunately taken some really very simple nutritional concepts and have complicated them beyond belief. There's nothing inherently wrong with these diets, in fact there's more good than bad with them...however...neither are optimum for athletic performance or body composition the way they're usually presented. The whole Paleo/Zone philosophies have unfortunately taken some really very simple nutritional concepts and have complicated them beyond belief. There’s nothing inherently wrong with these diets, in fact there’s more good than bad with them…however…neither are optimum for athletic performance or body composition the way they’re usually presented.

]]> By: Insanity log http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4682 Insanity log Wed, 07 Jul 2010 16:10:33 +0000 http://robbwolf.com/?p=690#comment-4682 [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used [...] [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used [...]

]]> By: CrossFit PlusOne » Friday, January 8, 2010 – 7:30pm http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4681 CrossFit PlusOne » Friday, January 8, 2010 – 7:30pm Fri, 08 Jan 2010 01:33:45 +0000 http://robbwolf.com/?p=690#comment-4681 [...] Reading!  “The Zone and Athletic Performance” – Robb [...] [...] Reading!  “The Zone and Athletic Performance” – Robb [...]

]]> By: If it works for a SEAL… http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4680 If it works for a SEAL… Sat, 26 Dec 2009 18:12:13 +0000 http://robbwolf.com/?p=690#comment-4680 [...] to go in the CrossFit Journal, but that’s another story! So, I posted it here in the form of The Zone and Athletic performance. Mr. Caviston also had this to say about CrossFit training in general. Short hand here is how I see [...] [...] to go in the CrossFit Journal, but that’s another story! So, I posted it here in the form of The Zone and Athletic performance. Mr. Caviston also had this to say about CrossFit training in general. Short hand here is how I see [...]

]]> By: Hypoxia Gym » Blog Archive » Nutrition tidbits http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4679 Hypoxia Gym » Blog Archive » Nutrition tidbits Mon, 12 Oct 2009 03:02:55 +0000 http://robbwolf.com/?p=690#comment-4679 [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used to [...] [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used to [...]

]]> By: CrossFit On a Low Carb Paleo Diet: Mat Lalonde Reporting http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4678 CrossFit On a Low Carb Paleo Diet: Mat Lalonde Reporting Thu, 08 Oct 2009 15:56:20 +0000 http://robbwolf.com/?p=690#comment-4678 [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used to [...] [...] carbohydrate per day (mainly from vegetables). The research on fat adaptation mentioned in one of Robb’s posts told me this wasn’t going to be easy. I figured it would take at least two months to get used to [...]

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4677 robbwolf Thu, 08 Oct 2009 01:20:00 +0000 http://robbwolf.com/?p=690#comment-4677 Sarah- Yep, huge difference between these two situations. Without adequate time to adapt the performance is abysmal. Sarah-
Yep, huge difference between these two situations. Without adequate time to adapt the performance is abysmal.

]]> By: Miss Spinach http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4676 Miss Spinach Wed, 07 Oct 2009 23:31:58 +0000 http://robbwolf.com/?p=690#comment-4676 Thanks for directing me here. I think one of the major differences between my first paleo-zone attempt earlier this year was the factor of "adequate time to adjust." This obviously varies considerably and is probably affected by the level of athlete, whether there's any adrenal fatigue going on, etc. Also, I know I was not taking enough fish oil at the time to cushion the transition from higher carbs, no matter how whole and unprocessed the source. From what I understand from this article, it was like going from standard carby gluten-free diet to paleo-zone of the "dieting" variety, rather than paleo-athlete's zone. Big difference.... Thanks for directing me here. I think one of the major differences between my first paleo-zone attempt earlier this year was the factor of “adequate time to adjust.” This obviously varies considerably and is probably affected by the level of athlete, whether there’s any adrenal fatigue going on, etc.

Also, I know I was not taking enough fish oil at the time to cushion the transition from higher carbs, no matter how whole and unprocessed the source. From what I understand from this article, it was like going from standard carby gluten-free diet to paleo-zone of the “dieting” variety, rather than paleo-athlete’s zone. Big difference….

]]> By: Mission Of The Day 1 Oct09 « Crossfit Tucson MOD Blog (Mission of the Day) by SWAT Fitness http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4675 Mission Of The Day 1 Oct09 « Crossfit Tucson MOD Blog (Mission of the Day) by SWAT Fitness Thu, 01 Oct 2009 16:39:13 +0000 http://robbwolf.com/?p=690#comment-4675 [...] http://robbwolf.com/?p=690 Possibly related posts: (automatically generated)Mission Of The Day 12-22-08Mission of the Day 22 Jan 09Mission of the Day 29 APR 09Noreaga Announces ’100 Miles & Running’ Challenge [...] [...] http://robbwolf.com/?p=690 Possibly related posts: (automatically generated)Mission Of The Day 12-22-08Mission of the Day 22 Jan 09Mission of the Day 29 APR 09Noreaga Announces ’100 Miles & Running’ Challenge [...]

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4674 Anneke Marvin Tue, 29 Sep 2009 05:00:22 +0000 http://robbwolf.com/?p=690#comment-4674 No worries, Robb! Thank you so much You've been invaluable already:) No worries, Robb! Thank you so much You’ve been invaluable already:)

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4673 robbwolf Sun, 27 Sep 2009 19:43:39 +0000 http://robbwolf.com/?p=690#comment-4673 anneke- In short I'd say I'm closer to the Hammer nutrition view of things than what you have quoted form PDFA...but Id want to see the book again to take this in complete context. For the most part a PWO carb meal is about all most folks will need, with just protein/fat/veggies for the rest. Let em knwo fi this makes sense...sorry I cannot tackle this in mroe depth...I'm just overwhelmed! anneke-
In short I’d say I’m closer to the Hammer nutrition view of things than what you have quoted form PDFA…but Id want to see the book again to take this in complete context. For the most part a PWO carb meal is about all most folks will need, with just protein/fat/veggies for the rest. Let em knwo fi this makes sense…sorry I cannot tackle this in mroe depth…I’m just overwhelmed!

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4672 Anneke Marvin Fri, 25 Sep 2009 04:49:19 +0000 http://robbwolf.com/?p=690#comment-4672 I've started reading The Paleo Diet for Athletes and I have some questions. Here are some excerpts from Hammer Nutrition's website regarding pre-exercise fueling. Some advice is remarkable similare to The Paleo Diet for Athlete's, but some is contradictory. For example: "To repeat: during sleep, your liver-stored glycogen maintains proper blood glucose level; you expend nary a calorie of your muscle glycogen. You might wake up feeling hungry, and I'll discuss that issue later, but you'll have a full supply of muscle-stored glycogen, your body's first used and main energy source. Your stomach might be saying, I'm hungry, but your muscles are saying, Hey, we're good to go!" Hammer Nutrition. Dr. Cordain specifically says in regards to pre-race nutrtion: "All of this [ongoing bodyt maintenance during sleep] takes energy, and one of the most available fuel sources for this activiey is the carbohydrate stored in your muscles as glycogen.So when you awake your carbohydrate stores may be depleted by as much as 140-160 calories." What is Hammer's rational for their statement/belief that muscle glycogen isn't depleted during sleep? Also, Hammer recommends: "Recall that I mentioned earlier that muscle glycogen, the main fuel recruited for the first 60-90 minutes of exercise, remains unaffected by a nightlong fast. When you awaken in the morning, you haven't lost your primary fuel supply, and can't add to it by eating within an hour or two of exercise. That's absolutely correct, and believe it or not, being hungry before an event won't inhibit performance. However, hard-training athletes often do wake up very hungry and feel they need to eat something before their workout or race. This is especially true for half and full iron-distance triathletes, who start very early in the morning in the water, swimming for up to an hour or more where consuming food is not possible. What to do? Try either of the following suggestions to help with this problem: Just start anyway, realizing that hunger is not a performance inhibitor, and begin fueling shortly after you start, when you get into a comfortable rhythm. The hunger sensation will diminish almost as soon as you begin to exercise, and you'll actually be benefiting, not hurting, your performance by following this procedure. If you feel that you absolutely must eat, consume 100-200 calories about five minutes before start time. By the time these calories are digested and blood sugar levels are elevated, you'll be well into your race, and glycogen depletion will not be negatively affected. Again, part of this statement is directly contradictory to Dr. Cordain's assertion that the number one goal for preexercise foods and fluids is to satisfy hunger. "The longer you put it off, the greater the risk of starting exercise underfueled." I'm not trying to be an instigator or a troll...I'm just wondering how two such diametrically opposed opinions can be out there and figure out what Hammer is basing their advice off of...is it just misguided science? I'm trying to have a discussion with some other trainers about Paleo for athletes vs Hammer/conventional fueling, but I need some backup! Inquiring minds want to know! I've tried the Hammer approach, and it's been OK, but since I have nothing to compare it to yet, I don't know how it stacks up. I'm starting to map my fueling witht he Paleo diet now that I'm off season to see how I feel and what changes need to be tweaked, and I'm excited to see what the performance results are. Thanks:) I’ve started reading The Paleo Diet for Athletes and I have some questions. Here are some excerpts from Hammer Nutrition’s website regarding pre-exercise fueling. Some advice is remarkable similare to The Paleo Diet for Athlete’s, but some is contradictory. For example:

“To repeat: during sleep, your liver-stored glycogen maintains proper blood glucose level; you expend nary a calorie of your muscle glycogen. You might wake up feeling hungry, and I’ll discuss that issue later, but you’ll have a full supply of muscle-stored glycogen, your body’s first used and main energy source. Your stomach might be saying, I’m hungry, but your muscles are saying, Hey, we’re good to go!” Hammer Nutrition.

Dr. Cordain specifically says in regards to pre-race nutrtion: “All of this [ongoing bodyt maintenance during sleep] takes energy, and one of the most available fuel sources for this activiey is the carbohydrate stored in your muscles as glycogen.So when you awake your carbohydrate stores may be depleted by as much as 140-160 calories.”

What is Hammer’s rational for their statement/belief that muscle glycogen isn’t depleted during sleep?

Also, Hammer recommends:

“Recall that I mentioned earlier that muscle glycogen, the main fuel recruited for the first 60-90 minutes of exercise, remains unaffected by a nightlong fast. When you awaken in the morning, you haven’t lost your primary fuel supply, and can’t add to it by eating within an hour or two of exercise. That’s absolutely correct, and believe it or not, being hungry before an event won’t inhibit performance.

However, hard-training athletes often do wake up very hungry and feel they need to eat something before their workout or race. This is especially true for half and full iron-distance triathletes, who start very early in the morning in the water, swimming for up to an hour or more where consuming food is not possible.

What to do? Try either of the following suggestions to help with this problem:

Just start anyway, realizing that hunger is not a performance inhibitor, and begin fueling shortly after you start, when you get into a comfortable rhythm. The hunger sensation will diminish almost as soon as you begin to exercise, and you’ll actually be benefiting, not hurting, your performance by following this procedure.

If you feel that you absolutely must eat, consume 100-200 calories about five minutes before start time. By the time these calories are digested and blood sugar levels are elevated, you’ll be well into your race, and glycogen depletion will not be negatively affected.

Again, part of this statement is directly contradictory to Dr. Cordain’s assertion that the number one goal for preexercise foods and fluids is to satisfy hunger. “The longer you put it off, the greater the risk of starting exercise underfueled.”

I’m not trying to be an instigator or a troll…I’m just wondering how two such diametrically opposed opinions can be out there and figure out what Hammer is basing their advice off of…is it just misguided science? I’m trying to have a discussion with some other trainers about Paleo for athletes vs Hammer/conventional fueling, but I need some backup! Inquiring minds want to know! I’ve tried the Hammer approach, and it’s been OK, but since I have nothing to compare it to yet, I don’t know how it stacks up. I’m starting to map my fueling witht he Paleo diet now that I’m off season to see how I feel and what changes need to be tweaked, and I’m excited to see what the performance results are.

Thanks:)

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4671 robbwolf Mon, 21 Sep 2009 22:42:46 +0000 http://robbwolf.com/?p=690#comment-4671 Mark- I like it, but I roll more towards Art Devany's old stuff. More power and exlossive movements done quickly. Similar format but in and out in like 20 min. Mark-
I like it, but I roll more towards Art Devany’s old stuff. More power and exlossive movements done quickly. Similar format but in and out in like 20 min.

]]> By: Mark http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4670 Mark Mon, 21 Sep 2009 21:34:10 +0000 http://robbwolf.com/?p=690#comment-4670 Wow Robb, Paleo Diet for Power Athletes! Awesome! I'm looking into doing one workout a week after reading up on Dr. mcGuff and his Body by Science. If you don't know it, it's one workout a week where you do 5 exercises to failure at a slow pace and then you're done n about 15 minutes. I'd choose squats, deadlifts, hspu, pullup, and pushups. The idea is that it will take 4 to 7 days for one to completely recover before the next workout. I don't have enough time to do Crossfit right now and think this might be a good fit since it still works strength and the type 2 muscles. I'd imagine on this i could go pretty low varbs and do well. We'll see, mcguff is an er doc and he does this once a week and has pulled a 1:30 500m c2 row before, not bad. Let me know what you think, thanks Robb! Wow Robb, Paleo Diet for Power Athletes! Awesome! I’m looking into doing one workout a week after reading up on Dr. mcGuff and his Body by Science. If you don’t know it, it’s one workout a week where you do 5 exercises to failure at a slow pace and then you’re done n about 15 minutes. I’d choose squats, deadlifts, hspu, pullup, and pushups. The idea is that it will take 4 to 7 days for one to completely recover before the next workout. I don’t have enough time to do Crossfit right now and think this might be a good fit since it still works strength and the type 2 muscles. I’d imagine on this i could go pretty low varbs and do well. We’ll see, mcguff is an er doc and he does this once a week and has pulled a 1:30 500m c2 row before, not bad. Let me know what you think, thanks Robb!

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4669 robbwolf Mon, 21 Sep 2009 20:19:39 +0000 http://robbwolf.com/?p=690#comment-4669 perfect! It's a great book for endurance athletes. We (john Welbourn, Prof. Cordain and I) are writing Paleo Diet for Power Athletes. it will fill in the gaps between the needs of power and endurance athletes in a paleo diet context. perfect! It’s a great book for endurance athletes. We (john Welbourn, Prof. Cordain and I) are writing Paleo Diet for Power Athletes. it will fill in the gaps between the needs of power and endurance athletes in a paleo diet context.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4668 robbwolf Mon, 21 Sep 2009 18:14:49 +0000 http://robbwolf.com/?p=690#comment-4668 Anneke- That kicks ass!! Keep me posted on how you continue to tweak things and what the results are. Anneke-
That kicks ass!! Keep me posted on how you continue to tweak things and what the results are.

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4667 Anneke Marvin Mon, 21 Sep 2009 18:08:24 +0000 http://robbwolf.com/?p=690#comment-4667 P.S. I ordered "Paleo for Athletes" this morning, since he specifically addresses food timing and other relevant issues! P.S. I ordered “Paleo for Athletes” this morning, since he specifically addresses food timing and other relevant issues!

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4666 Anneke Marvin Mon, 21 Sep 2009 01:09:28 +0000 http://robbwolf.com/?p=690#comment-4666 Overall, today went well. It's hard to separate the causes for the few issues I had, since there are so many factors that go into having a successful race. Most of the issues I had were more heat related since it was well over 117 with the heat index and I had some chills goin' on in the second lap. I also think I haven't given my genotyping quite enough time to adapt to using fat as a primary fuel source, since I did feel a little more fatigued than I usually do, but that could also be due to the heat, and the fact that my overall time was 10 minutes faster than the last time I raced this course! (Way more intense!) I did the protein and cyto combo. This worked well as I had no GI trouble. The things I think I have to play with are my pre-race food timing and, as you said, not going too low-carb; adding more yams and fruit into my diet. I was using Hammer Nutrition's website for nutrition guidance, and they suggested eating first thing in the am, then fasting for three hours pre-start, then slamming a gel right before the start, and fueling on the course, for races over 1 hr. But that was based on a high-carb diet, so I'm not sure if that logic still holds true...I'll have to investigate! It had something to do with glucose release from the muscle,... Anyway, I am the National Champ for my category, and I really killed my last time, so I'm happy. Now, time to start training for next season! Thank you for your advice and for letting me pick your brain! A Overall, today went well. It’s hard to separate the causes for the few issues I had, since there are so many factors that go into having a successful race. Most of the issues I had were more heat related since it was well over 117 with the heat index and I had some chills goin’ on in the second lap. I also think I haven’t given my genotyping quite enough time to adapt to using fat as a primary fuel source, since I did feel a little more fatigued than I usually do, but that could also be due to the heat, and the fact that my overall time was 10 minutes faster than the last time I raced this course! (Way more intense!)
I did the protein and cyto combo. This worked well as I had no GI trouble. The things I think I have to play with are my pre-race food timing and, as you said, not going too low-carb; adding more yams and fruit into my diet. I was using Hammer Nutrition’s website for nutrition guidance, and they suggested eating first thing in the am, then fasting for three hours pre-start, then slamming a gel right before the start, and fueling on the course, for races over 1 hr. But that was based on a high-carb diet, so I’m not sure if that logic still holds true…I’ll have to investigate! It had something to do with glucose release from the muscle,…
Anyway, I am the National Champ for my category, and I really killed my last time, so I’m happy. Now, time to start training for next season! Thank you for your advice and for letting me pick your brain!

A

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4665 robbwolf Sat, 19 Sep 2009 00:18:43 +0000 http://robbwolf.com/?p=690#comment-4665 Ok, yea. A shorter race will be harder so you will have some GI issues (potentially) with solid foods. Keep me posted on what you do. Ok, yea. A shorter race will be harder so you will have some GI issues (potentially) with solid foods. Keep me posted on what you do.

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4664 Anneke Marvin Thu, 17 Sep 2009 14:27:31 +0000 http://robbwolf.com/?p=690#comment-4664 Robb, This is great! Thanks for clearing up my confusion. I love how I feel eating paleo, but I was unsure about racing! My particular races are shorter - under 25 miles - so I need to experiment a little with some more liquid sources. Solid food makes me want to yak:( I have been riding pretty hard through the last two weeks, and feel strong going into the weekend, so I'm hopeful it'll be kick-ass! Thanks again. Robb,

This is great! Thanks for clearing up my confusion. I love how I feel eating paleo, but I was unsure about racing! My particular races are shorter – under 25 miles – so I need to experiment a little with some more liquid sources. Solid food makes me want to yak:( I have been riding pretty hard through the last two weeks, and feel strong going into the weekend, so I’m hopeful it’ll be kick-ass!

Thanks again.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4663 robbwolf Thu, 17 Sep 2009 13:52:20 +0000 http://robbwolf.com/?p=690#comment-4663 Anneke- An important thing to keep in mind is training day is different from game day. You may train a little on the lower carb side occasionally to force some adaptation in the direction of fat metabolism. come game day however, you will almost certainly up your carbs. This may be things like cytomax with a little protein powder added to the mix, or if it's a longer event (over 3 hrs) a mix of liquid and solid foods. You will need to experiment a little to see what works. The main points are to know what intensities you will hit and what your stomach can handle at these intensities. So, your training will look more plaeo (although not necessarily LOW carb...fruit, yams and sweet potatoes provide plenty) but game day will need to reflect what the demands of the race are. The longer the race the lower the intensity (by necessity) and the more you can rely on higher protein and fat foods. Let me know if this helps. I need to do a blog post on this with some specific examples. Anneke-
An important thing to keep in mind is training day is different from game day. You may train a little on the lower carb side occasionally to force some adaptation in the direction of fat metabolism. come game day however, you will almost certainly up your carbs. This may be things like cytomax with a little protein powder added to the mix, or if it’s a longer event (over 3 hrs) a mix of liquid and solid foods. You will need to experiment a little to see what works. The main points are to know what intensities you will hit and what your stomach can handle at these intensities. So, your training will look more plaeo (although not necessarily LOW carb…fruit, yams and sweet potatoes provide plenty) but game day will need to reflect what the demands of the race are. The longer the race the lower the intensity (by necessity) and the more you can rely on higher protein and fat foods.

Let me know if this helps. I need to do a blog post on this with some specific examples.

]]> By: Thursday 9/17/09 « CrossFit San Ramon http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4662 Thursday 9/17/09 « CrossFit San Ramon Thu, 17 Sep 2009 02:45:15 +0000 http://robbwolf.com/?p=690#comment-4662 [...] Here is a good article by Robb Wolf on eating Zone/Paleo and athletic performance. [...] [...] Here is a good article by Robb Wolf on eating Zone/Paleo and athletic performance. [...]

]]> By: Anneke Marvin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4661 Anneke Marvin Wed, 16 Sep 2009 21:51:42 +0000 http://robbwolf.com/?p=690#comment-4661 OK, I'll buy you a NorCal Margarita AND whisper in your ear,... I emailed you something similar but upon further investigtation found that this might be a more appropriate forum for enlightenment...Sorry for adding to the desire to stab your eyeballs out with an icepick :( Cynthia wrote : Of all the studies I’ve seen, there may be some decreased performance when restricting carbs in bicycle time trial sprints but not in the overall performances. Presumably if you are looking specifically for an affect dependent on glycogen content, you will find it. The flip side is that training under a higher fat diet will develop the machinery to burn fat and conserve glycogen, such that more work is performed using fat burning, hence the overall ability to do the work is increased and you are not dependent on glycogen stores. So, I am confused. This is mainly because while mountain biking IS an endurance sport, there are also short, intense periods of abaerobic activity. According to the studies Cynthia referenced, as well as the study I read under your FAQ section, short term anaerobic activity (such as jamming up a loose, rocky, steep hill) is compromised slightly by a low-car, high-fat diet, while endurance athletes' performance (this describes the rest of mountain biking) enjoys an increase after the week-to-two-week transfer period. So, because I am both, what is the right approach to take on "game day"? I am just past the transfer period for Paleo, and am racing the East meets West Kenda Cup finals as the defending Kenda Cup West Champion (no applause, just throw money at me - mtbers are poor). I'm concerned about my nutrition race day since this is my first race outside of the "traditional" endurance nutrition paradigm. Sorry for being redundant...Pretty new disciple of Paleo/Crossfit. Thanks for all of the great info... OK, I’ll buy you a NorCal Margarita AND whisper in your ear,…

I emailed you something similar but upon further investigtation found that this might be a more appropriate forum for enlightenment…Sorry for adding to the desire to stab your eyeballs out with an icepick :(

Cynthia wrote :

Of all the studies I’ve seen, there may be some decreased performance when restricting carbs in bicycle time trial sprints but not in the overall performances. Presumably if you are looking specifically for an affect dependent on glycogen content, you will find it. The flip side is that training under a higher fat diet will develop the machinery to burn fat and conserve glycogen, such that more work is performed using fat burning, hence the overall ability to do the work is increased and you are not dependent on glycogen stores.

So, I am confused. This is mainly because while mountain biking IS an endurance sport, there are also short, intense periods of abaerobic activity. According to the studies Cynthia referenced, as well as the study I read under your FAQ section, short term anaerobic activity (such as jamming up a loose, rocky, steep hill) is compromised slightly by a low-car, high-fat diet, while endurance athletes’ performance (this describes the rest of mountain biking) enjoys an increase after the week-to-two-week transfer period. So, because I am both, what is the right approach to take on “game day”? I am just past the transfer period for Paleo, and am racing the East meets West Kenda Cup finals as the defending Kenda Cup West Champion (no applause, just throw money at me – mtbers are poor). I’m concerned about my nutrition race day since this is my first race outside of the “traditional” endurance nutrition paradigm.

Sorry for being redundant…Pretty new disciple of Paleo/Crossfit.

Thanks for all of the great info…

]]> By: Endurance Nutrition http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4660 Endurance Nutrition Fri, 11 Sep 2009 15:40:32 +0000 http://robbwolf.com/?p=690#comment-4660 [...] Interesting article by Robb Wolf on nutrition for endurance athletes [...] [...] Interesting article by Robb Wolf on nutrition for endurance athletes [...]

]]> By: Kim http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4659 Kim Tue, 01 Sep 2009 19:37:15 +0000 http://robbwolf.com/?p=690#comment-4659 The sprinting exception is my big frustration as a hockey player. Experimentally a drop-off has been shown in sprint performance below 55% calories from carbohydrate (interestingly, when lecturers present this information to hockey audiences they usually characterize the "low carbohydrate" diet as being composed almost entirely of low-quality carbs...very strange); other than skating performance, I feel best with a carb intake below 100g/day. I've been struggling with whether the better course of action is giving up on top gear (after all, I'm an adult playing at a non-competitive level...but I think CrossFitters can empathize with that feeling of wanting to go all-out), or continuing to try to craft as minimally-destructive high-carb diet as I can. The sprinting exception is my big frustration as a hockey player. Experimentally a drop-off has been shown in sprint performance below 55% calories from carbohydrate (interestingly, when lecturers present this information to hockey audiences they usually characterize the “low carbohydrate” diet as being composed almost entirely of low-quality carbs…very strange); other than skating performance, I feel best with a carb intake below 100g/day. I’ve been struggling with whether the better course of action is giving up on top gear (after all, I’m an adult playing at a non-competitive level…but I think CrossFitters can empathize with that feeling of wanting to go all-out), or continuing to try to craft as minimally-destructive high-carb diet as I can.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4658 robbwolf Mon, 31 Aug 2009 18:36:54 +0000 http://robbwolf.com/?p=690#comment-4658 Tusch- thanks for the comment and perspective. I guess dramatically reduced medical-outs, and improved O-course times ala crossfit and the Zone are just not that compelling for some people? Tusch-
thanks for the comment and perspective. I guess dramatically reduced medical-outs, and improved O-course times ala crossfit and the Zone are just not that compelling for some people?

]]> By: jason http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4657 jason Sun, 30 Aug 2009 05:26:53 +0000 http://robbwolf.com/?p=690#comment-4657 I know it is two weeks after this was originally posted (I have been out of town), but this just burns my ass on a few levels. 1) Having been in charge of Hell Week for 1 1/2 years, I had seen some insane thresholds of human endurance. Andy and I did some research on why students were ending up with blood glucose readings in the 30's 1-2 hours after eating. It turns out the high carb crap we were feeding them was devastating them. The best compromise we could come up with was "Zone Bars". There were 0, which means NONE, incidents of low glucose in the students when we replaced the high glycemic / high carb snacks with Zone Bars. The best solution would have been a stick of raw, grass-fed butter, but I'll take those results just the same. 2) The absolute best, multi-faceted athletes that I have seen in our community, do not eat the crap that Cav recommends. They eat a low carb, high fat diet and they cross fit in some way, shape or form. 3) The same people who recommend eating a high carb diet also think crossfit is dangerous. We have too many ignorant dinosaurs hindering progress. The opinions on that site are a reflection of that. Most of us get it thank god. I know it is two weeks after this was originally posted (I have been out of town), but this just burns my ass on a few levels.
1) Having been in charge of Hell Week for 1 1/2 years, I had seen some insane thresholds of human endurance. Andy and I did some research on why students were ending up with blood glucose readings in the 30′s 1-2 hours after eating. It turns out the high carb crap we were feeding them was devastating them. The best compromise we could come up with was “Zone Bars”. There were 0, which means NONE, incidents of low glucose in the students when we replaced the high glycemic / high carb snacks with Zone Bars. The best solution would have been a stick of raw, grass-fed butter, but I’ll take those results just the same.
2) The absolute best, multi-faceted athletes that I have seen in our community, do not eat the crap that Cav recommends. They eat a low carb, high fat diet and they cross fit in some way, shape or form.
3) The same people who recommend eating a high carb diet also think crossfit is dangerous. We have too many ignorant dinosaurs hindering progress. The opinions on that site are a reflection of that.

Most of us get it thank god.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4656 robbwolf Thu, 20 Aug 2009 16:56:50 +0000 http://robbwolf.com/?p=690#comment-4656 John- I had input form folks in the SEAL/BUDS community who have seen significant improvements with a zone diet AND managed to keep thing pretty sold nutritionally even during hell Week type scenarios. Caviston just hates everything related to CrossFit apparently. it's not really helping anyone, very unfortunate. John-
I had input form folks in the SEAL/BUDS community who have seen significant improvements with a zone diet AND managed to keep thing pretty sold nutritionally even during hell Week type scenarios. Caviston just hates everything related to CrossFit apparently. it’s not really helping anyone, very unfortunate.

]]> By: The Zone and Athletic Performance - Get fit with Ben http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4655 The Zone and Athletic Performance - Get fit with Ben Wed, 19 Aug 2009 08:38:01 +0000 http://robbwolf.com/?p=690#comment-4655 [...] If you’ve googled ‘Zone diet’ and a worried by all the negative hype, check out this article by Rob Wolf. I sure put my mind at rest. I’m getting results but at least I’m past that [...] [...] If you’ve googled ‘Zone diet’ and a worried by all the negative hype, check out this article by Rob Wolf. I sure put my mind at rest. I’m getting results but at least I’m past that [...]

]]> By: John http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4654 John Tue, 18 Aug 2009 23:42:58 +0000 http://robbwolf.com/?p=690#comment-4654 The thing with BUD/S (and I'm sure is not that much different from other selection programs) is that the trainees don't have the same luxuries we civvies do when it comes to food choice and timing. During the "work" day (~4 a.m. to 4-6 p.m. in the early stages of BUD/S) you eat what is served at the chow hall...when it's served. Rather challenging to eat a balanced meal every 3-4 hours, let alone follow a particular nutrition strategy. So, I agree with Robb. I'm not sure the author really knows what defines an endurance nutrition approach. The thing with BUD/S (and I’m sure is not that much different from other selection programs) is that the trainees don’t have the same luxuries we civvies do when it comes to food choice and timing. During the “work” day (~4 a.m. to 4-6 p.m. in the early stages of BUD/S) you eat what is served at the chow hall…when it’s served. Rather challenging to eat a balanced meal every 3-4 hours, let alone follow a particular nutrition strategy.

So, I agree with Robb. I’m not sure the author really knows what defines an endurance nutrition approach.

]]> By: CrossFit Austin | South Austin’s Favorite Spot for CrossFit » WOD 8/18f http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4653 CrossFit Austin | South Austin’s Favorite Spot for CrossFit » WOD 8/18f Tue, 18 Aug 2009 05:01:59 +0000 http://robbwolf.com/?p=690#comment-4653 [...] The Zone and Athletic Performance [...] [...] The Zone and Athletic Performance [...]

]]> By: New Week=New WODs « CrossFit Mt. Olive http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4652 New Week=New WODs « CrossFit Mt. Olive Tue, 18 Aug 2009 02:07:08 +0000 http://robbwolf.com/?p=690#comment-4652 [...] WEEK’S MUST READS What Motivates You? The Zone And Athletic Performance [...] [...] WEEK’S MUST READS What Motivates You? The Zone And Athletic Performance [...]

]]> By: sean http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4651 sean Tue, 18 Aug 2009 01:26:46 +0000 http://robbwolf.com/?p=690#comment-4651 Great job, Robb. You really are the man. Presenting one side of the story and calling it science doesn't it make it so. If there's one thing I've learned from the capitalist society we live in its that where there is money, psuedo science will surely follow. And sadly the majority of people will fall for it....time and time again. Reminds me of that line in Anchor Man, '60% of the time, it works every time.' Additionally it seems there are certain people that (for whatever reason) are highly motivated to attempt to prove the majority wrong, I'm sure Freud could shed some light on the root of that motivation, but I'm going to leave that one alone. Surely some 'data' can be found to support any viewpoint, but one must take into account that to gather all data is not possible (and scouring the internet doesn't an expert make,) realistically we can strive to gather all feasible data, do our own testing and then hopefully draw something more-or-less resembling a conclusion(s). From what I've been able to gather, a lot of what works and doesn't work with diet has as much to do with a given individual's schedule, access to certain foods, personal motivation, etc, as it does with science. That's the key to developing sustainable/reasonable dietary guidelines because as best I can tell, blanket guidelines really don't seem to cut it. But I really do like paleo/zone as a starting point. If for no other reason than because the paleo aspect jibes historically (it's hard to argue with nature) and I believe zone is a responsible utilization of science/modern technology allowing us to make the most out of a system nature designed. In regard to the comment about 'low-carb' being more accurately called 'optimal-carb'. That shift will happen the same day we start referring to 'organic' vegetables simply as vegetables and perhaps refer to non-organic vegetables as something more akin to what they really are, perhaps 'vegetable-substitute' would be more appropriate? Organic is the way vegetables have grown for 99.99999999999999999% of their existence, it's only been since the 1940s or so (IIRC) that we began messing with synthetic nitrogen fertilizers...and genetic mods etc came well after that. Sorry to rant somewhat off-topic but I do feel that all this sort of goes together in the big picture. Great job, Robb. You really are the man.

Presenting one side of the story and calling it science doesn’t it make it so. If there’s one thing I’ve learned from the capitalist society we live in its that where there is money, psuedo science will surely follow. And sadly the majority of people will fall for it….time and time again. Reminds me of that line in Anchor Man, ’60% of the time, it works every time.’ Additionally it seems there are certain people that (for whatever reason) are highly motivated to attempt to prove the majority wrong, I’m sure Freud could shed some light on the root of that motivation, but I’m going to leave that one alone. Surely some ‘data’ can be found to support any viewpoint, but one must take into account that to gather all data is not possible (and scouring the internet doesn’t an expert make,) realistically we can strive to gather all feasible data, do our own testing and then hopefully draw something more-or-less resembling a conclusion(s). From what I’ve been able to gather, a lot of what works and doesn’t work with diet has as much to do with a given individual’s schedule, access to certain foods, personal motivation, etc, as it does with science. That’s the key to developing sustainable/reasonable dietary guidelines because as best I can tell, blanket guidelines really don’t seem to cut it. But I really do like paleo/zone as a starting point. If for no other reason than because the paleo aspect jibes historically (it’s hard to argue with nature) and I believe zone is a responsible utilization of science/modern technology allowing us to make the most out of a system nature designed.

In regard to the comment about ‘low-carb’ being more accurately called ‘optimal-carb’. That shift will happen the same day we start referring to ‘organic’ vegetables simply as vegetables and perhaps refer to non-organic vegetables as something more akin to what they really are, perhaps ‘vegetable-substitute’ would be more appropriate? Organic is the way vegetables have grown for 99.99999999999999999% of their existence, it’s only been since the 1940s or so (IIRC) that we began messing with synthetic nitrogen fertilizers…and genetic mods etc came well after that.

Sorry to rant somewhat off-topic but I do feel that all this sort of goes together in the big picture.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4650 robbwolf Sun, 16 Aug 2009 03:23:53 +0000 http://robbwolf.com/?p=690#comment-4650 Steve- You are talking about different things. We want good access of muscle fat,s we want gylcogen repletion that is consistent with our goals...so, it depends. Steve-
You are talking about different things. We want good access of muscle fat,s we want gylcogen repletion that is consistent with our goals…so, it depends.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4649 robbwolf Sun, 16 Aug 2009 03:12:15 +0000 http://robbwolf.com/?p=690#comment-4649 pj-seems a little harsh. pj-seems a little harsh.

]]> By: pjnoir http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4648 pjnoir Sat, 15 Aug 2009 23:58:51 +0000 http://robbwolf.com/?p=690#comment-4648 Equating Paelo with Zone is like saying black is white. Sears sees his crossFits base moving toward a far better diet and is just trying to latch on with a name change, hoping to pull Paelo wool over as many eyes as he can. Totally Bush League. Sears and Zone are OUT (thankfully)- he had no balls to stand on his own. Equating Paelo with Zone is like saying black is white. Sears sees his crossFits base moving toward a far better diet and is just trying to latch on with a name change, hoping to pull Paelo wool over as many eyes as he can. Totally Bush League. Sears and Zone are OUT (thankfully)- he had no balls to stand on his own.

]]> By: Steve RIchards http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4647 Steve RIchards Sat, 15 Aug 2009 04:10:54 +0000 http://robbwolf.com/?p=690#comment-4647 You mention carb/protien mix for restoring muscle glycogen. Some say high glycemic carbs at a 4/1 ratio, others say low glycemic carbs work just fine. The paleo diet mentions intra-muscular triglycerides work in leiu of Muscle glycogen. Which is the best? You mention carb/protien mix for restoring muscle glycogen. Some say high glycemic carbs at a 4/1 ratio, others say low glycemic carbs work just fine. The paleo diet mentions intra-muscular triglycerides work in leiu of Muscle glycogen. Which is the best?

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4646 robbwolf Fri, 14 Aug 2009 23:28:53 +0000 http://robbwolf.com/?p=690#comment-4646 Tommy- You'd think optimal carb would stick, but we are a ways off from that! Tommy-
You’d think optimal carb would stick, but we are a ways off from that!

]]> By: Tommy Hackenbruck http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4645 Tommy Hackenbruck Fri, 14 Aug 2009 23:26:05 +0000 http://robbwolf.com/?p=690#comment-4645 Robb, Been following your blog as of recently. Thanks so much for the free knowledge. Loved this piece...how do guys like Caviston get off bashing the "low carb" zone diet, yet offering absolutely no advice and/or supporting data as to a better alternative. I hope he got lots of pats on the back for his groundbreaking work. Anyway, I used to eat whatever the hell I wanted while doing construction for the past 3 years (big bag peanut m&m's every day, few beers, lots of potatoes and white rice). Even worse diet before playing college football (4-5000 calories a day of burritos and pizza). Last Jan. started CrossFit and ate much cleaner diet and results have been ridiculious. After getting my ass handed to me by Mikko at the games I'm looking for an edge and you've convinced me to really put as much effort into my diet as I do my training. Started earlier this week doing about 95% paleo (I think), was about 65% before. Still love milk products but I'm working on it. I'm trying to soak up as much nutritional knowledge as possible to really do it right. I'll check back in with you down the road and report all the great news. Once again thanks for the free un-biased knowledge and inspiration. Tommy Hackenbruck why is it called a "low carb" diet, isn't there enough evidence to call it an "optimal carb" diet??? I want a copy of that book when it comes out, gonna be in the lobby of my box at all times. Robb,

Been following your blog as of recently. Thanks so much for the free knowledge. Loved this piece…how do guys like Caviston get off bashing the “low carb” zone diet, yet offering absolutely no advice and/or supporting data as to a better alternative. I hope he got lots of pats on the back for his groundbreaking work.

Anyway, I used to eat whatever the hell I wanted while doing construction for the past 3 years (big bag peanut m&m’s every day, few beers, lots of potatoes and white rice). Even worse diet before playing college football (4-5000 calories a day of burritos and pizza). Last Jan. started CrossFit and ate much cleaner diet and results have been ridiculious. After getting my ass handed to me by Mikko at the games I’m looking for an edge and you’ve convinced me to really put as much effort into my diet as I do my training. Started earlier this week doing about 95% paleo (I think), was about 65% before. Still love milk products but I’m working on it. I’m trying to soak up as much nutritional knowledge as possible to really do it right. I’ll check back in with you down the road and report all the great news.

Once again thanks for the free un-biased knowledge and inspiration.

Tommy Hackenbruck

why is it called a “low carb” diet, isn’t there enough evidence to call it an “optimal carb” diet???
I want a copy of that book when it comes out, gonna be in the lobby of my box at all times.

]]> By: lördag 090815, vilodag | CrossFit Nordic http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4644 lördag 090815, vilodag | CrossFit Nordic Fri, 14 Aug 2009 22:03:12 +0000 http://robbwolf.com/?p=690#comment-4644 [...] Zone-dieten och atletisk prestaionsförmåga [...] [...] Zone-dieten och atletisk prestaionsförmåga [...]

]]> By: Rest Day | G7 CrossFit http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4643 Rest Day | G7 CrossFit Fri, 14 Aug 2009 03:53:52 +0000 http://robbwolf.com/?p=690#comment-4643 [...] The Zone and Athletic Performance [...] [...] The Zone and Athletic Performance [...]

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4642 robbwolf Thu, 13 Aug 2009 22:14:44 +0000 http://robbwolf.com/?p=690#comment-4642 Freddy-C!!! Dude! You are always an ass kicker...if the big thing you are feeling is centered on recovery a shift in food quality will help a bunch. Hit about 15g/day of fish oil. It is AMAZING what that will do! Freddy-C!!!

Dude! You are always an ass kicker…if the big thing you are feeling is centered on recovery a shift in food quality will help a bunch. Hit about 15g/day of fish oil. It is AMAZING what that will do!

]]> By: Brandon http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4641 Brandon Thu, 13 Aug 2009 20:25:01 +0000 http://robbwolf.com/?p=690#comment-4641 Robb, Very good post. As an endurance athlete and coach myself, it's safe to say that 'we' have been mislead a fair bit. In the grand scheme of things when it comes to training, there are not nearly as many truly glycogen depleating workouts as 'most' triathletes (my focus) are lead to believe. By and large, the bulk of an athletes training, especially the typicaly age group athlete and general populout, is done below Lactate Threshold. Granted, if you are over sugar fueled, then you will likely need more sugar. But, placing more of an emphasis on meeting protein requirements (Zone/Paleo/Primal/whatever) and adjusting more with fat and smart carb timing and choices I think that the fat burning mechanism will take over. There are a couple of sports 'nutritionists' working on some of this now with their athletes...Neal Henderson and Bob Seebohar. Paleo diet for athletes was kind of a step in this direction. Nothing else other than to say that telling endurance athletes that they need 60-70% carbs in their diet has probabaly resulted in starting lines that don't look 'that' much different than the general public when it comes to 'fitness.' Staring with quality food, as you've stated before, will get most folks most of the way there. Tweaking will get them the rest. Thanks for the very informative blogs. -Brandon Robb,
Very good post. As an endurance athlete and coach myself, it’s safe to say that ‘we’ have been mislead a fair bit. In the grand scheme of things when it comes to training, there are not nearly as many truly glycogen depleating workouts as ‘most’ triathletes (my focus) are lead to believe. By and large, the bulk of an athletes training, especially the typicaly age group athlete and general populout, is done below Lactate Threshold.

Granted, if you are over sugar fueled, then you will likely need more sugar. But, placing more of an emphasis on meeting protein requirements (Zone/Paleo/Primal/whatever) and adjusting more with fat and smart carb timing and choices I think that the fat burning mechanism will take over. There are a couple of sports ‘nutritionists’ working on some of this now with their athletes…Neal Henderson and Bob Seebohar. Paleo diet for athletes was kind of a step in this direction.

Nothing else other than to say that telling endurance athletes that they need 60-70% carbs in their diet has probabaly resulted in starting lines that don’t look ‘that’ much different than the general public when it comes to ‘fitness.’ Staring with quality food, as you’ve stated before, will get most folks most of the way there. Tweaking will get them the rest. Thanks for the very informative blogs.
-Brandon

]]> By: BMacK http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4640 BMacK Thu, 13 Aug 2009 14:11:35 +0000 http://robbwolf.com/?p=690#comment-4640 i'd like to make something clear about this stuff. We, as in cfe have adhered to a fairly strict paleo / zone diet since remodeling our training and nutrition more than 3 years ago. I was always a high carb endurance athlete prior to coming in contact with friend Dean Karnazes, and paleo /zone nutrition. You can write anything you want and try and back it up with calories, carbohydrate intake, and everything my nutrition classes seemed to adhere to in school. Do yourself a favor, and watch Ironman Live sometime. Watch it towards the end of the race and keep an eye on the bloating, the curled over bodies, and people throwing up. Or just go to an Ironman, or ultra endurance event. The carnage will speak for the high carbohydrate diet itself. The change that has to occur with switching over is unique too, in that the body is not going to understand what to do for its energy sources, and you may experience bonking (hypoglycemic states) frequently in the first month. Not too long after, energy is long, and plentiful. My question is, since what is the primary source of fuel in an endurance competition or even BUD/s for that matter (because essentially that is what it is day in day out)??? :) i’d like to make something clear about this stuff. We, as in cfe have adhered to a fairly strict paleo / zone diet since remodeling our training and nutrition more than 3 years ago. I was always a high carb endurance athlete prior to coming in contact with friend Dean Karnazes, and paleo /zone nutrition. You can write anything you want and try and back it up with calories, carbohydrate intake, and everything my nutrition classes seemed to adhere to in school. Do yourself a favor, and watch Ironman Live sometime. Watch it towards the end of the race and keep an eye on the bloating, the curled over bodies, and people throwing up. Or just go to an Ironman, or ultra endurance event. The carnage will speak for the high carbohydrate diet itself.

The change that has to occur with switching over is unique too, in that the body is not going to understand what to do for its energy sources, and you may experience bonking (hypoglycemic states) frequently in the first month. Not too long after, energy is long, and plentiful.

My question is, since what is the primary source of fuel in an endurance competition or even BUD/s for that matter (because essentially that is what it is day in day out)??? :)

]]> By: CrossFit 1776 - Forging Elite Fitness in Williamsburg, VA » August 13 2009 http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4639 CrossFit 1776 - Forging Elite Fitness in Williamsburg, VA » August 13 2009 Thu, 13 Aug 2009 14:04:40 +0000 http://robbwolf.com/?p=690#comment-4639 [...] “Where is the science for the Zone or paleo with regards to improving athletic performance?” Robb has been writing like crazy lately…hopefully he’s almost done with that book! [...] [...] “Where is the science for the Zone or paleo with regards to improving athletic performance?” Robb has been writing like crazy lately…hopefully he’s almost done with that book! [...]

]]> By: Nathan Magniez http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4638 Nathan Magniez Thu, 13 Aug 2009 13:39:39 +0000 http://robbwolf.com/?p=690#comment-4638 Hey Robb, Just wanted to say thanks for all your hard work. 2 awesome posts back to back! I can't wait for the book. Anyway, here is an example of an endurance athlete that doesn't eat like "an endurance athlete". His name is Jonas Colting and he is a Swedish Tri-athlete. http://www.thelivinlowcarbshow.com/shownotes/261/low-carb-triathlete-jonas-colting-episode-262/ Also from Mark's comment above: "Want to lift heavy stuff a couple of times a week with 5% body fat and a shitty Fran time –> eat lower carb Paleo (I know I heard that somewhere before)" This pretty much describes my goals as I like weight training just a tad bit more than an Awesome Fran time. How low carb should one go for this type of goal (especially the low BF%). I have about 3 servings of veggies a day and about 1-2 fruit(s). Add to that 2 servings (PWO and after dinner) of whey protein(~53g and 4g Carb) with coconut milk. Fat loss right now is my number one goal. Thanks in advance for your help. BTW...I have up'd my fish oil intake to about 30 caps/day (Kirkland Brand) and have swayed my wife and mother in-law to up their intake (albeit not that much). -Nathan Hey Robb,

Just wanted to say thanks for all your hard work. 2 awesome posts back to back! I can’t wait for the book.

Anyway, here is an example of an endurance athlete that doesn’t eat like “an endurance athlete”. His name is Jonas Colting and he is a Swedish Tri-athlete.
http://www.thelivinlowcarbshow.com/shownotes/261/low-carb-triathlete-jonas-colting-episode-262/

Also from Mark’s comment above:
“Want to lift heavy stuff a couple of times a week with 5% body fat and a shitty Fran time –> eat lower carb Paleo (I know I heard that somewhere before)”
This pretty much describes my goals as I like weight training just a tad bit more than an Awesome Fran time. How low carb should one go for this type of goal (especially the low BF%). I have about 3 servings of veggies a day and about 1-2 fruit(s). Add to that 2 servings (PWO and after dinner) of whey protein(~53g and 4g Carb) with coconut milk.

Fat loss right now is my number one goal. Thanks in advance for your help.

BTW…I have up’d my fish oil intake to about 30 caps/day (Kirkland Brand) and have swayed my wife and mother in-law to up their intake (albeit not that much).

-Nathan

]]> By: Dave http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4637 Dave Thu, 13 Aug 2009 13:35:14 +0000 http://robbwolf.com/?p=690#comment-4637 Robb, As usual, the info you give us on this site is invaluable. We have seen such a transformation in our client's performance and their body comp since we had our conference call. It's nothing less that startling. I see that you are writing your chapter on insulin. We are all looking forward to reading your book. I found this site for those who want a baseline understanding of the role insulin plays in our health. I'm sure you will go into greater detail in your book, but just figured I'd pass it along for some to read. http://www.healingdaily.com/detoxification-diet/insulin.htm We will be scheduling another call with you within the next week. Thanks again. Dave Robb,

As usual, the info you give us on this site is invaluable. We have seen such a transformation in our client’s performance and their body comp since we had our conference call. It’s nothing less that startling.

I see that you are writing your chapter on insulin. We are all looking forward to reading your book. I found this site for those who want a baseline understanding of the role insulin plays in our health. I’m sure you will go into greater detail in your book, but just figured I’d pass it along for some to read.

http://www.healingdaily.com/detoxification-diet/insulin.htm

We will be scheduling another call with you within the next week. Thanks again.

Dave

]]> By: freddy c._one world http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4636 freddy c._one world Thu, 13 Aug 2009 04:27:08 +0000 http://robbwolf.com/?p=690#comment-4636 Robb, I couldn't wait to get done at the cop job so I could chill out and read your post today. I want to thank you for making my time management even more difficult. I think I have spent about 3 hours on your blog since yesterday morning. I now need 27 hours in a day to get everything done that needs to be done. I know you can sympathize with me on that one... I never really put much thought into my own personal nutrition. I attended your nutrition cert, and I dabbled strict zone for a few months, but I just hate putting thought into what I eat. I look back at 31 years of athletic endeavors and realize that I could have had much more success if I would have focused on my nutrition while training. I've been following John's programming on CrossFit Football for a few weeks now. Since my training sessions run an hour or more now compared to an average time of 15-30 minutes, I end up feeling mentally and physically exhausted like I haven't felt since I was fighting. I am wrecked! I know I am 44yo now, so I need to focus on what I intake if I want to be able to output the work demands of CrossFit Football. That being said, I've been making a conscientious effort to focus more on my nutrition for about three days now. Reading the nutrition info on CrossFit Football and stumbling onto your blog yesterday morning could not have come at a more perfect time. This blog is a great way way for you to educate me and share the experiences of others who are also trying to make smarter nutritional choices. Sorry for rambling. I really dig your blog :-) Robb,

I couldn’t wait to get done at the cop job so I could chill out and read your post today.

I want to thank you for making my time management even more difficult. I think I have spent about 3 hours on your blog since yesterday morning. I now need 27 hours in a day to get everything done that needs to be done. I know you can sympathize with me on that one…

I never really put much thought into my own personal nutrition. I attended your nutrition cert, and I dabbled strict zone for a few months, but I just hate putting thought into what I eat. I look back at 31 years of athletic endeavors and realize that I could have had much more success if I would have focused on my nutrition while training.

I’ve been following John’s programming on CrossFit Football for a few weeks now. Since my training sessions run an hour or more now compared to an average time of 15-30 minutes, I end up feeling mentally and physically exhausted like I haven’t felt since I was fighting. I am wrecked! I know I am 44yo now, so I need to focus on what I intake if I want to be able to output the work demands of CrossFit Football. That being said, I’ve been making a conscientious effort to focus more on my nutrition for about three days now. Reading the nutrition info on CrossFit Football and stumbling onto your blog yesterday morning could not have come at a more perfect time.

This blog is a great way way for you to educate me and share the experiences of others who are also trying to make smarter nutritional choices.

Sorry for rambling. I really dig your blog :-)

]]> By: So You Wanna Compete In The CF Games? -- WOD for 090813 at CrossFit Durham, North Carolina | http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4635 So You Wanna Compete In The CF Games? -- WOD for 090813 at CrossFit Durham, North Carolina | Thu, 13 Aug 2009 02:01:39 +0000 http://robbwolf.com/?p=690#comment-4635 [...] MUST READ ARTICLE LINKS Appetite:  It’s All Hormonal Why Mainstream Health Reporting Is Crap The Zone And Athletic Performance [...] [...] MUST READ ARTICLE LINKS Appetite:  It’s All Hormonal Why Mainstream Health Reporting Is Crap The Zone And Athletic Performance [...]

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4634 robbwolf Thu, 13 Aug 2009 00:27:34 +0000 http://robbwolf.com/?p=690#comment-4634 Loni- Yea, the disconnect is a bit head-scratching. the intent of the post was to vent some steam and affect some change. It appears to have accomplished the former at least. Loni-
Yea, the disconnect is a bit head-scratching. the intent of the post was to vent some steam and affect some change. It appears to have accomplished the former at least.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4633 robbwolf Thu, 13 Aug 2009 00:25:03 +0000 http://robbwolf.com/?p=690#comment-4633 Cynthia! Great post! You highlight a great point folks miss: Training likely differs from game day. We sometime ened to train at a bit of a deficit to find a rebound and improved performance over the long haul. Glad to hear the PWO post was helpful!! Cynthia!
Great post! You highlight a great point folks miss: Training likely differs from game day. We sometime ened to train at a bit of a deficit to find a rebound and improved performance over the long haul.

Glad to hear the PWO post was helpful!!

]]> By: Cynthia http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4632 Cynthia Wed, 12 Aug 2009 23:44:59 +0000 http://robbwolf.com/?p=690#comment-4632 Thanks for taking up the topic. We posted a blog about carbohydrate needs in endurance athletes here http://ramblingoutsidethebox.blogspot.com/2008/11/carbohydrate-needs-of-endurance-athlete.html . Several studies were cited, discussing high vs low fat diets and athletic performance. The up shot is that higher fat diets improved endurance performance over low fat diets. These were not necessarily paleo type diets either, just varying fat content. Of all the studies I've seen, there may be some decreased performance when restricting carbs in bicycle time trial sprints but not in the overall performances. Presumably if you are looking specifically for an affect dependent on glycogen content, you will find it. The flip side is that training under a higher fat diet will develop the machinery to burn fat and conserve glycogen, such that more work is performed using fat burning, hence the overall ability to do the work is increased and you are not dependent on glycogen stores. The other aspect that you touched on above is that diet can affect health and recovery (adequate protein, decrease inflammation) which will have a profound effect on athletic performance in the long run by allowing more consistent training. On another note, after your posts of a few weeks ago on post workout nutrition, I stopped worrying about replacing carbs in a hurry and focused on protein and vegetables first, and am starting to see my weight loss restarted. Thanks again! Thanks for taking up the topic. We posted a blog about carbohydrate needs in endurance athletes here http://ramblingoutsidethebox.blogspot.com/2008/11/carbohydrate-needs-of-endurance-athlete.html . Several studies were cited, discussing high vs low fat diets and athletic performance. The up shot is that higher fat diets improved endurance performance over low fat diets. These were not necessarily paleo type diets either, just varying fat content. Of all the studies I’ve seen, there may be some decreased performance when restricting carbs in bicycle time trial sprints but not in the overall performances. Presumably if you are looking specifically for an affect dependent on glycogen content, you will find it. The flip side is that training under a higher fat diet will develop the machinery to burn fat and conserve glycogen, such that more work is performed using fat burning, hence the overall ability to do the work is increased and you are not dependent on glycogen stores. The other aspect that you touched on above is that diet can affect health and recovery (adequate protein, decrease inflammation) which will have a profound effect on athletic performance in the long run by allowing more consistent training.

On another note, after your posts of a few weeks ago on post workout nutrition, I stopped worrying about replacing carbs in a hurry and focused on protein and vegetables first, and am starting to see my weight loss restarted. Thanks again!

]]> By: Loni http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4631 Loni Wed, 12 Aug 2009 23:33:26 +0000 http://robbwolf.com/?p=690#comment-4631 Robb, Seems like you are getting a lot of static over the paleo deal.... I am not sure why as it makes sense and it works. Either way, just wanted to add my vote to paleo. I have always leaned towards paleo but am now completely on board after being diagnosed with a gluten intolerance. My GI issues drastically improved already. Thanks for all the great information here! Hopefully I can make it out to the nutrition seminar in december here in North Carolina so I can learn more! Robb,

Seems like you are getting a lot of static over the paleo deal…. I am not sure why as it makes sense and it works. Either way, just wanted to add my vote to paleo. I have always leaned towards paleo but am now completely on board after being diagnosed with a gluten intolerance. My GI issues drastically improved already. Thanks for all the great information here! Hopefully I can make it out to the nutrition seminar in december here in North Carolina so I can learn more!

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4630 robbwolf Wed, 12 Aug 2009 20:54:43 +0000 http://robbwolf.com/?p=690#comment-4630 Adam- the occasional iron free sup is just fine. Adding in a few more veggeis will help your plight AND on a low carb diet our need for many items such as vit-c and b-vits are dramatically reduced. Adam-
the occasional iron free sup is just fine. Adding in a few more veggeis will help your plight AND on a low carb diet our need for many items such as vit-c and b-vits are dramatically reduced.

]]> By: Adam Christiansen http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4629 Adam Christiansen Wed, 12 Aug 2009 19:04:44 +0000 http://robbwolf.com/?p=690#comment-4629 I've got a question that is rather off topic. I hope you haven't had to answer it before...tried to do a thorough search, but couldn't turn up anything. My main goal is weight loss. Therefore I'm keeping things under 50g of carbs (replacing the calories with fat) and the carbs I do eat are all low density veggies, but I'll occassionally plug my day's meals into fitday to check how I'm doing. When I do it turns up short on several vitamins and other nutrients due to (I believe) the lack of fruits and vegetables. Should I be taking some multi-vitamins or any other supplements (already take fish oil) of some sort? Or am I just not eating the right veggies? I generally try to get as much color as I can into my carb meal. Thanks for any help! I’ve got a question that is rather off topic. I hope you haven’t had to answer it before…tried to do a thorough search, but couldn’t turn up anything.

My main goal is weight loss. Therefore I’m keeping things under 50g of carbs (replacing the calories with fat) and the carbs I do eat are all low density veggies, but I’ll occassionally plug my day’s meals into fitday to check how I’m doing. When I do it turns up short on several vitamins and other nutrients due to (I believe) the lack of fruits and vegetables. Should I be taking some multi-vitamins or any other supplements (already take fish oil) of some sort? Or am I just not eating the right veggies? I generally try to get as much color as I can into my carb meal.

Thanks for any help!

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4628 robbwolf Wed, 12 Aug 2009 18:51:48 +0000 http://robbwolf.com/?p=690#comment-4628 Mike- I'll have to give some thought to the benefits of the acetic acid. We are also concerned with net renal acid load and that is not going in the right direction with vinegar. Will give this some thought! Mike-
I’ll have to give some thought to the benefits of the acetic acid. We are also concerned with net renal acid load and that is not going in the right direction with vinegar. Will give this some thought!

]]> By: Matt http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4627 Matt Wed, 12 Aug 2009 18:43:51 +0000 http://robbwolf.com/?p=690#comment-4627 Great post! I'm surprised it wasn't published. It was great hearing Sears say what you have been saying about the 40-30-30 only being a baseline and is not the be-all-end-all so many make it out to be. Adjusting carbs & fat for the individual's needs seems very acceptable to him. Can't make it up to Chico anytime soon but next time I'm up that way it will happen for sure. Later, Great post! I’m surprised it wasn’t published.

It was great hearing Sears say what you have been saying about the 40-30-30 only being a baseline and is not the be-all-end-all so many make it out to be. Adjusting carbs & fat for the individual’s needs seems very acceptable to him.

Can’t make it up to Chico anytime soon but next time I’m up that way it will happen for sure.

Later,

]]> By: Mike Kesthely http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4626 Mike Kesthely Wed, 12 Aug 2009 18:42:27 +0000 http://robbwolf.com/?p=690#comment-4626 I second Justin's comments---awesome work pumping out posts while both working on your book AND doing nutrition certs. I'm totally jacked for the cert this Saturday in Edmonton. I had sent you this study a while back, and you had asked me to remind you of it: http://jn.nutrition.org/cgi/content/full/131/7/1973 Seeing as how most CF athletes are on some kind of version of low-carb nutrition, be it Zone, Paleo, CLC, etc, do you see (potential) value in speeding up glycogen repletion through acetic acid intake? Would this affect max glycogen levels, which may be an issue based on low carb diets, or only affect recovery? The book may be as fun as cancer, but think of it as your sure-fire retirement fund. :) I second Justin’s comments—awesome work pumping out posts while both working on your book AND doing nutrition certs. I’m totally jacked for the cert this Saturday in Edmonton.

I had sent you this study a while back, and you had asked me to remind you of it:
http://jn.nutrition.org/cgi/content/full/131/7/1973

Seeing as how most CF athletes are on some kind of version of low-carb nutrition, be it Zone, Paleo, CLC, etc, do you see (potential) value in speeding up glycogen repletion through acetic acid intake? Would this affect max glycogen levels, which may be an issue based on low carb diets, or only affect recovery?

The book may be as fun as cancer, but think of it as your sure-fire retirement fund. :)

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4625 robbwolf Wed, 12 Aug 2009 18:36:16 +0000 http://robbwolf.com/?p=690#comment-4625 Mark- Great post...very good way to hit the high points. Just as a point of clarification, the pseudo science comment does not emanate from the Level 1 cert. That's a separate issue. My issue with the Level 1's has been the occasional slide to weigh and measure crap and this will trump food quality. Mark-
Great post…very good way to hit the high points. Just as a point of clarification, the pseudo science comment does not emanate from the Level 1 cert. That’s a separate issue. My issue with the Level 1′s has been the occasional slide to weigh and measure crap and this will trump food quality.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4624 robbwolf Wed, 12 Aug 2009 18:31:58 +0000 http://robbwolf.com/?p=690#comment-4624 Ben- Correct, but my point here is focussed on the EMPIRICAL piece. A lot of noise is made about "Measurable, observable. repeatable"-empiricism, being the end-all-be-all. Virtually to a point of anti-education and "ignore the man behind the curtain". This approach creates a population of people (trainers) who cannot think outside a given situation. A person in this situation would affect some dietary change and wrongly assume it was deleterious in the long run. Ben-
Correct, but my point here is focussed on the EMPIRICAL piece. A lot of noise is made about “Measurable, observable. repeatable”-empiricism, being the end-all-be-all. Virtually to a point of anti-education and “ignore the man behind the curtain”. This approach creates a population of people (trainers) who cannot think outside a given situation. A person in this situation would affect some dietary change and wrongly assume it was deleterious in the long run.

]]> By: robbwolf http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4623 robbwolf Wed, 12 Aug 2009 18:15:21 +0000 http://robbwolf.com/?p=690#comment-4623 Justin- I cannot wait for the book to be done so I can do work like this as my main writing. The bool project is fun like cancer!! Just do your best on the re-set dealio. Chicken salad is pretty damn low carb...it can be done Justin-
I cannot wait for the book to be done so I can do work like this as my main writing. The bool project is fun like cancer!!
Just do your best on the re-set dealio. Chicken salad is pretty damn low carb…it can be done

]]> By: Justin http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4622 Justin Wed, 12 Aug 2009 17:37:40 +0000 http://robbwolf.com/?p=690#comment-4622 Holy Canoli, Robb--pumping out the high octane posts left and right. I don't think you realize how many CFers (and other assorted athletes and fitness bloggers) hang on your every written word. Thanks for taking the time to provide us with our fix of crack-a-lack in the form of these posts while you're working on a book to boot. Quick question: on a cyclic low carb, how crucial (theoretically) is the metabolism reset? Due to a weekly company lunch out, I'm having wicked trouble staying below the 20g of Natural Hormonal Enhancement's reset week and wonder if I'd be short circuiting the process by skipping ahead to the regular CLC stuff (100gish carb meals twice a week) or if, again, the ketosis week is as much of a must in your opinion as the author makes it out to be. Holy Canoli, Robb–pumping out the high octane posts left and right. I don’t think you realize how many CFers (and other assorted athletes and fitness bloggers) hang on your every written word. Thanks for taking the time to provide us with our fix of crack-a-lack in the form of these posts while you’re working on a book to boot.

Quick question: on a cyclic low carb, how crucial (theoretically) is the metabolism reset? Due to a weekly company lunch out, I’m having wicked trouble staying below the 20g of Natural Hormonal Enhancement’s reset week and wonder if I’d be short circuiting the process by skipping ahead to the regular CLC stuff (100gish carb meals twice a week) or if, again, the ketosis week is as much of a must in your opinion as the author makes it out to be.

]]> By: Ben http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4621 Ben Wed, 12 Aug 2009 16:49:39 +0000 http://robbwolf.com/?p=690#comment-4621 "If we took the above information at first blush we should, by the laws of empirical observation, categorize the Zone as a performance DAMAGING diet." If we did we would be committing an error in logic. Diet is not one-dimensional (i.e. carb content), and science is nothing without well defined terms, and the problem here is that taking "Zone" just to mean macronutrient ratios is compatible with a whole host of diets, and it is not unexpected if some of these are better or worse suited to the goals of particular individuals. It would be equivalent to selecting another dimension (e.g. Paleo vs. non-Paleo) and categorising Crossfit-style Zone Paleo as equivalent to a high-carb Paleo vegan diet. Clearly not a valid extrapolation of the data. “If we took the above information at first blush we should, by the laws of empirical observation, categorize the Zone as a performance DAMAGING diet.”

If we did we would be committing an error in logic. Diet is not one-dimensional (i.e. carb content), and science is nothing without well defined terms, and the problem here is that taking “Zone” just to mean macronutrient ratios is compatible with a whole host of diets, and it is not unexpected if some of these are better or worse suited to the goals of particular individuals. It would be equivalent to selecting another dimension (e.g. Paleo vs. non-Paleo) and categorising Crossfit-style Zone Paleo as equivalent to a high-carb Paleo vegan diet. Clearly not a valid extrapolation of the data.

]]> By: Mark http://www.robbwolf.com/2009/08/12/the-zone-and-athletic-performance/#comment-4620 Mark Wed, 12 Aug 2009 16:49:17 +0000 http://robbwolf.com/?p=690#comment-4620 Good paper Robb. I was waiting all morning for you to post this after I read the huge comment board from yesterday's post. I think a simple way to put it in my mind is that Paleo takes care of quality and then things (macronutrients and total amount) can be adjusted to fit goals. Want to win at the Crossfit game --> Paleo plus some extra Paleo carbs to fuel your glycogen taxing WODs Want to gain/loss weight --> eat more/less Paleo foods Want to lift heavy stuff a couple of times a week with 5% body fat and a shitty Fran time --> eat lower carb Paleo (I know I heard that somewhere before) In all seriousness, thank you Robb. As you said in Boston at your Cert, this stuff is important. Crossfit is based on solid nutrition and Paleo seems to cover all the bases. Want to discuss dairy, lean or fattier meats, legumes, nightshades? Want to argue how much protein is ideal? Fine but traditional Paleo is the place to starting point. After that, it's up to you and will ultimately come down to how you do on it. Give it a shot and see how it goes! Now I know I heard that before. It will be interesting to see if anything about pseudo-science is mentioned this weekend in Vassalboro, Maine at the Level 1 Cert I'm attending. I can't wait, it's going to be a lot of fun. Good paper Robb. I was waiting all morning for you to post this after I read the huge comment board from yesterday’s post. I think a simple way to put it in my mind is that Paleo takes care of quality and then things (macronutrients and total amount) can be adjusted to fit goals.
Want to win at the Crossfit game –> Paleo plus some extra Paleo carbs to fuel your glycogen taxing WODs
Want to gain/loss weight –> eat more/less Paleo foods
Want to lift heavy stuff a couple of times a week with 5% body fat and a shitty Fran time –> eat lower carb Paleo (I know I heard that somewhere before)
In all seriousness, thank you Robb. As you said in Boston at your Cert, this stuff is important. Crossfit is based on solid nutrition and Paleo seems to cover all the bases. Want to discuss dairy, lean or fattier meats, legumes, nightshades? Want to argue how much protein is ideal? Fine but traditional Paleo is the place to starting point. After that, it’s up to you and will ultimately come down to how you do on it. Give it a shot and see how it goes! Now I know I heard that before.
It will be interesting to see if anything about pseudo-science is mentioned this weekend in Vassalboro, Maine at the Level 1 Cert I’m attending. I can’t wait, it’s going to be a lot of fun.

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