Day 2 of PaleoFX was a busy day, but good mix of nutrition and strength & conditioning talks. There’s WAY too much material to go into details (each talk could be a long blog post), but here are some of the highlights and pictures.
Paleo for Elite Athletes – Dutch Lowy, James Fitzgerald, Eva Twardokens, Nell Stephenson, Chip Conrad, John Kiefer
- make sure to define who is “elite” and who is not. If you’re not making money or the top of your sport, you are NOT elite
- Carbs were a big topic. Being low carb was NOT recommended. Low carb was defined as being 100g or less. Ultra low carb is 30-40g. For those looking to add muscle mass, eat 50% of your carbs post workout.
- Intermittent fasting is NOT appropriate for elite athletes. They need to fuel.
- being elite does not mean you are the face of health. In fact, the sick and the elite have similar blood profiles, the only difference is that the elite is more resilient
The Dose Response of Exercise – James Fitzgerald aka OPT
- be sure to differentiate between CP (creatine phosphate), anaerobic, and aerobic states
- these states could be different for each athlete EVEN THOUGH the time domain is the same (e.g. Fran for one person might be anaerobic, but aerobic for another like Mikko Salo)
- it’s very difficult for beginners to find that anaerobic state
- make sure you give clients sustainable work aka weight training, sleep, and nutrition. This might not include long term high-intensity work!
Paleo for Endurance Athletes – Nell Stephenson
- for most of the year, eat paleo.
- few days out, add little more carbohydrate (e.g. 4-6oz. sweet potato at meals)
- morning of race, eat a liquid breakfast. (eggs, oils, etc)
- during long distance race, eat a gel. It might not be Paleo, but right now there are no paleo gels. The amount should be 4 calories per kg bodyweight per hour of exercise over 90 minutes long. Hydration should be water and maybe a salt tablet.
- in off season, endurance athletes should definitely be strength training for 2-3 months
- don’t start anything new before a race! Find a good time in your life to start Paleo and either go cold turkey or ramp up. But either way, work to a full 30 days of strict Paleo to discover any allergies or changes that may happen.
Chronobiology: Knowing What to Eat When – Kiefer
- cortisol can be fat-burning, given that insulin is low
- you are most insulin sensitive in the morning, so he recommends to not eat breakfast
- clarification: resistance training does not make you more insulin sensitive, but it can shuttle sugar into the muscle tissue
- for men, recommends training and then carb backloading right after with high glycemic foods (around 100g, but depends on person)
- for women, they don’t burn fat/carbs like men. So train and then no carbs post workout.
Training and Nutrition for Women – Eva T., Dutch Lowy, Nell Stephenson, Clifton Harski, James Fitzgerald OPT
- I was excited for this one since I just finished up the BarBelles program at KoP
- with women, emotion plays a bigger part than with men
- women tend to be more open to learning and being coached. There are always exceptions though!
- due to a neuroendocrine component, women can lift a higher volume of weight. E.g. take a high percentage of their 1RM and they can do more reps than men at the same percentage
- focus on upper body strength improvement first, since they are usually lacking compared to men
Circadian Rhythms – Nora Gedgaudas, Dan Pardi, Dr. Colin Champ, Dr. Terry Wahls, Dr. Lauren Noel
- how to tell if you’re getting enough sleep? track your sleep during the week and then on a weekend where you don’t set the alarm. If a large differential, you need more sleep!
- can take up to 10 days to adjust from jet lag
- “sleep maintenance insomnia” (where people can’t sleep through the night) – way more common than “sleep initiation insomnia” (where people have trouble falling asleep)
- sleep disruptions might be associated with blood sugar dysregulation
Think Tank – Todd Dosenberry, Tracy Barksdale, Roger Dickerman, Josh Whiton, Judith McGeary, Dr. Shilpi Mehta, Diana Rodgers
- as a paleo advocate, do SOMETHING! Start a blog, do a podcast, talk to your legislators, try to change school menus…no matter how small or big you are, do something to get the word out
- someone suggested focusing on getting material out there in different languages. Plenty of info is out there in English, but very little in other languages
- don’t be afraid to use Indiegogo or Kickstarter to get funding for projects. Sending links to this community can get a ton of support!
I liked today’s mix of fitness and nutrition panels and talks. As a CrossFit coach, I consider myself a generalist and need to know a little bit about a lot of things. I had the fortune of talking with James Fitzgerald aka OPT aka the first CrossFit Games winner (2007) for a good half hour. Jim Laird (powerlifter) was also there and we talked about smart training for clients, women-specific clinics, and professional development. Hanging out with Roger Dickerman and Marissa Pellegrino from Relentless Fitness and Dr. Colin Champ aka Caveman Doctor was also a good time to get some more insights into training and health.
Lastly, one of the vendors was having a contest for free T-shirts. The challenges were AMRAP in 60 seconds of push ups and/or double unders. Laura Pappas had the high score of push ups for women with 47 and won a shirt! I won the double unders with 117. Pretty sweet! Thanks Naturally Fit for the swag!
Looking forward to Day 3 tomorrow. I might get a blog recap out, but we are going to a charity dinner after the conference, so it might have to wait until Sunday.