Following this blog post I came from 2nd part of How to Switch To Raw food. Sport, exercise and other physical activities are main part of my life and during the time, when I was switching to raw food I spend countless hours of reading, finding the sources and information not just in regards of raw food as itself, but also regarding food intake and training. My goal was in 2014 to gain 5kg of lean muscles and keep my body fat % between 10 – 12. 5kg I gain in around 6 months but my fat% increased up to 13,6%. You can find more details about it in my previous blog post – 31: MUSCLE AND WEIGHT GROWTH ON RAW FOOD: DID I REACH MY GOAL IN 2014 OR DID I GIVE UP?
Regardless I failed in context of body fat % I am very happy with my results, because it just confirmed that my food intake was really good and right (except the body fat). Moreover it convicted my friends, family members that raw food is not a handicap in fitness. Mother of fact, because I was lifting more weights and had much more energy than before raw food (I was 65kg and was lifting more kg than I was 72kg before raw food), I would say that raw food in fitness is not just handicap but in my case it was even benefit
In order to achieve my goal I was training a lot with heavy weights, but also I combined my trainings with aerobic exercises and exercises with high intensity. By the way, circuit and high intensity trainings are the most favorite for me. Hereby I increased my overview of sport activities as itself and also about food intake. Based on this I would like share with you in this post some significant information in regards of food intake before, during and after workout.
In general I found out a lot of information from Brendon Brazier in his book – The Thrive Diet. I really admire Brendon due to his knowledge and skill as a co-founder of VEGA, but also because of his successful sport career (Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion).
SHEET OF INTENSITY
1. Low intensity
– activity up to 60-90 minutes (fitness, tennis, run…)
– food intake 3% protein, 7% fat, 90% carbs.
2. Medium intensity
– activity up to 3 hours (marathon, hiking….)
– 5% protein, 35% fat, 60% carbs.
3. High intensity
– activity more than 3 hours or few days (ultra maraton…)
– 10% protein, 70% fat, 20% carbs.
SHEET OF INTENSITY DESCRIPTION
In brief, in case you are looking for low intensity training you should be eating more likely the carbs., what is your main source of energy. This source should keep you with fuel during whole low intensity training (around 60 minutes). In case you train more than that you should count with that 30 or 40 minutes after training add some more carbs to your body (it can be some sport drink, couple of dates mixed with water and so forth), in order carbs will have enough time to get digested and be prepared as a fuel. Otherwise the next source of the energy will be your muscles.
But in case of medium or high intensity you should adapt your body to have the main source of energy from fat (healthy of course :-)), in order your energy will release gradually. This means if your activity is more than 3 hours and your main source of energy will be carbs, you should take with you like 3kg of dates and eat every 20 minutes a few of them, what does not make any sense, right? Healthy fat I mean some oils (hemp, flax, coconut….), avocados, chia seeds, nuts and so forth.
I love the first category, the low intensity and this is why this article will be about.
THE BEST TIME FOR WORKOUT
Well, Tim Ferris in his book – 4 hour body – mentioned that the best time for workout is after 7 or 8 hours you wake up. I found out, that I have the most energy in the morning (4 hours after waking), so everybody is different.
CROSSFIT TRAINIG – Filthy Fifty
50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees 50 double-unders.
Light or body weight, lot of reps, no breaks, whole training in at most 30 minutes.
Here you can find out 2 my favorite workouts as well:
CALORIE INTAKE IN DAYS OF LOW INTENSITY TRANINIG AND DAYS AFTER
Food is 80% of result. In case you will be training hard but you will not be eating properly it may happened that you will not achieve your goals as much or as fast as you would like (ripped body, losing or gaining weight). When I have the day with the intensity training I am trying to eat really a lot in order my calorie intake would be more than 500 Kcal than normal, so for example on Monday when I have Korte training I eat 3000 – 3500 Kcal in order I could have enough nutrients for regeneration and building muscles. In case you will not eat enough in days you have hard training it may happened that you will feel very sore next days or tired for your next workout. Day after I have run or anything what can help me burn more calories and fat, so I eat 3000 – 3250 Kcal in order I could firstly burn extended calories from day before and in the same time not burn my muscles, that’s why 250 kcal. I count my calories in favorite application Cron-o-metr . But I have to mention that my goal is to gain weight, so you have to know what your goal is and work accordingly on that.
FOODINTAKE BEFORE, DURING AND AFTER WORKOUT
Before workout you should drink 0,5 – 0,7l of water in order you will be hydrated properly and your metabolism will not be slow. I also recommend do not train on empty stomach so even due to have enough fuel in your body you should eat something to get more energy at least 15 – 20 min. before workout. It can be 1-2 small bananas or 20g of dried fruit (the best dates finished with off glass of water or fresh apple cider. As fruits dehydrate, their natural sugars become concentrated. Or you can take 1-2 table spoons of date paste (dates mixed with water). Why dates and bananas are the best source of energy? Well, firstly because it is whole food and it is not processed, secondly it is practical and very easy to digest due to high glycemic index. The sugar that releases workout energy is glycogen. Other than that bananas are awesome source of potassium which significant in regards of muscle tissue regeneration, it keeps your muscles and nerves healthy (literally washes your organs and muscles). Potassium also releases the waste products that accumulate in your muscle tissue during hard workouts. I would not make a drama from pre-workout snack, so simply eat some carbs before, but be careful about glycemic index as you may digest the food longer, for example the glycemic index of dates I 103 and apple is just about 38, bananas 58. More over if you will be getting the carbs from fruits (fructose) you can be totally calm regarding blood glucose levels in the blood. From my experience and according to recent search which I personally attend is relevant that people on raw food has the lowest blood glucose level (compared to conventional or paleo eaters), which is a beautiful example of how the sugar from fruit works
During workout it again very important to drink water – 0,5 – 0,7l. Because during workout you sweat a lot (hopefully) you are getting rid of the toxins, minerals, vitamins and so forth, so it is really good to add to your workout drink something more. My favorite workout drink is water with lemon, 10g od mixed dates and ½ – 1tsp of dried nori / dulse flakes. These sea weed are literally full of vitamins and minerals. You can buy them very easily in every health store and 100g pack will last 1-2 months. You can also make your sport drinks to supplies needed for 1-3 workouts in order you will always have it ready for your training.
Another sport drinks I can recommend:
Juice sport drink
– fresh juice (not from shop)
– water or yerba mate
Lemon sport drink
– water or yerba mate
– coconut oil
AFTER WORKOUT (in 10 minutes)
Because your body is exhausted after workout (hopefully) :-), the first thing you should do is to kick back the energy off, get back hydration and prepare your body for regeneration (building new muscle tissues, which have been broken during heavy trainings – which is very good, because just only when you are training hard, your muscle tissues are broken and can be substitute by new ones. Another thing is that during exercise we also release Human Growth Hormone (HGH). And you need muscle to remain youthful, because only difference between a beautiful, young, fit, athletic body and an aged, frail, and withered-up body is the amount of human growth hormone available. Again first thing what I do is to drink 0,5 – 0,7l of water. Secondly in order I could get my energy back and divert the catabolic state (state when you don’t have enough fuel and your body will take energy from your muscles) I take carb – protein drink or any kind of liquid / fast post-workout snack. Drink or post-workout snack should consist of 70% of carbs, 25% of protein and a little bit of fat. In my case I combine 2 bananas, hemp/ pea protein, dates, 1 tsp of ginseng and 1 tsp of maca powder. This drink you can also combine with cacao, carob, poppy seeds or any kind of fruit you like (berries etc…). I love chocolate so I go almost every time for carob or cacao. Any why ginseng? Well ginseng is awesome fighter against the accumulation of lactic acid, which basically causes fatigue not just during the tough workout but also in the coming days can reduce the ability to regenerate. Since ginseng supports regeneration I recommend to include it as a supplement after workout (I add 1tsp to my post-workout protein).
Another recovery drinks / post-workout snacks can be:
Recovery pudding (just mix all ingredients together)
– 2 bananas
– soaked almonds
– grinded flax seeds
– hemp / pea protein
– lemon juice
– ginseng / maca powder
– Chia seeds
– chocolate / vanilla
– Hemp / pea protein
– ginseng / maca powder
Approximately after 1 – 2 hours after training and after your recovery snack I take second post worout meal rich in protein in order my body could regenerate properly during sleep. Because the most significant work in your body happens especially when you sleep (regeneration, believe or not also the fat burning process as well). Basically I take big meal but not later than 8 pm even I have late afternoon workout (because I go sleep at 10 pm). Another tips for the big meal after workout you can find in previous post 39: HOW TO SWITH TO RAW FOOD QUICKLY AND SAFELY 2nd PART – So give yourself a break and eat something proper ! Food Intake issue.
Who is interested to what was my food intake in one month you can check out another post called 28: AM I STILL HUMAN? OR 30 DAYS OF RAW FOOD
Train hard, eat well and go PRO !
Rawman – Daniel