Fueling Charity @ the Games-Part 1
Charity demonstrates the jumping wall ball shot. This is how short people do it. It is really tiring.
Fueling the first day’s work.
The first thing I considered when figuring out what Charity needed to eat the first day was how much extra work she would be doing. The last WOD of the first day is fairly representative of a really difficult WOD for a normal CFer. So assuming that right there is a normal day’s work in the life of our little athlete everything else is extra work that must be fueled and recovered from. Looking at the remaining four events it was hard to say exactly what any of them represented calorie or block wise as far as expenditure, but one thing I did know is there was a bunch more work there. The 7.1km run I figured to be about 1000 calories expenditure and a glycogen robber for sure so it was my primary concern. The other three events while physically and mentally demanding would not rob the body of as much fuel as the first and the last events. Charity usually runs well off approximately 12 blocks with 3-4 times the fat. This is a pretty typical block prescription for a CF athlete of her size that has reached ideal body weight and performance. She is not a measurer or weigher, but does a pretty good job of ballparking and has played with the Zone enough to know where she ought to land on each meal. So from there I knew she needed extra calories so I moved her blocks up to 18 blocks and the fat up to 5x. Remember fat is high octane fuel. Beyond that I also put in an extra 8 blocks of carbs mostly in the form of yummy easily digestible applesauce for right after the run (like within 15 minutes). All this food was an optomistic goal and I knew that on a day of nerves and huge expenditure we would be lucky to get even close to all this down her, but I didn’t tell her that I just packaged it all up and said it has to be gone by the end of the day. So right after the run she shot gunned 8 blocks of carbs and a few blocks of fat and protein for blood sugar control. As expected she had no desire to eat much of what was packed for her, but the quote of the day was “You are eating for tomorrow!” With that in mind she made it through probably 16 blocks during that first day. Not too bad. She said the hardest parts to get down were the proteins which were in the form mostly of lunch meat and cheese. Two things she usually likes. By far the two best things we packed were little individual applesauce packs that were about a 1.5 blocks of carbs each from Trader Joe’s and a half gallon of raw milk. As you all know raw milk is a staple in the Vale household so it is well known fuel for Charity. She thought she would be comfortable with it so she got it. We froze it, put it in a cooler and checked it in on the plane. I know sounds crazy, but anyone crazy to do 5 CF WODs in a day needs a nutrition plan crazy enough to match! She consumed half the container the first day and half the second day. So the final breakdown for the first day went like this 26 blocks carbs, 18 blocks of protein and 90 blocks of fat. 8 blocks of carbs for right after the run and then the rest of the food distributed evenly through out the day with maybe a few extra carbs after the last WOD to top of glycogen stores going into the next day. The food was made up of raw milk, no sugar added applesauce, lunch meat, cheese, and trail mix. Oh yeah…she had to drink as much water as she could possibly fit in her already full tummy starting Friday and continuing through the weekend.
AM Class
Five rounds for time of:
40 Sit-ups
25 Hip extensions
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PM Classes
Thrusters 1-1-1-1-1-1-1 reps
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Compare to- here.
Thanks for posting this Jeff – it’s very informative! Charity – you rock! I can only imagine trying to eat after one of those workouts, it seems like its the last thing you want to do!
12:09
Jeff, you were amazing in calculating and planning all that food and I KNOW it helped immensely. Thanks to you (and Dan!) for all the thought and planning that went into helping us compete. I had a really hard time believing this was actually good for me during those two days but I am a true believer now. You guys are brilliant.