Charlie submitted this in the comments to the previous post and since it comes up pretty often I 'm going to give an expanded answer here.
"...During the lockdown I gained several pounds of muscle and lost just over a pound of fat. I am very happy with the results, as I am a big fan of the muscle gain. For the lockdown, the only activity I did was Crossfit. I am looking to add riding and running back into my schedule 2 to 3 times per week as well as continue the Crossfit workouts. Based on some of the muscle loss that other participants experienced, I am concerned that adding these activities will have the same affect on me and I will start burning through muscle. Is it necessary to adjust the quantity of food I eat to make up for the additional fuel needed for these workouts? Likewise, should I eat less if I know I am going to have a light workout week?"
Charlie,
As your activity level increases the only real change you want to make is add more fat. Keep your protein intake high, your high glycemic carbs low. For training, I think week to week you just keep eating what you're used to. The body takes a while (2-4 weeks) to adapt to substantially more or less training so unless you expect a month or more lay off just keep pouring it in. Listen to your body as far as quantity is concerned. If you're hungry, eat.
Remember, too, there is some deviation in the hydro-static body fat test. The muscle loss can happen but it may an inaccurate measurement. Again, I think the thing to do is keep eating.
Robb Wolf has some advice and numbers on Paleo and endurance training that's good stuff based on his clients experience.
Here's a thread at CF Endurance about what to eat during an event. In a nutshell (!) the suggestions are protein and fats in smoothies and whole foods. There's also a CFJ article on Greg Amundson's 100 mile/24 hour run and how he prepared on nothing but CF and how he ran the event.
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