ATPLab Training

How to Maintain High Performance in Your Second Session.

1. Adequate Daily Energy Intake
   If your caloric intake does not match your total energy expenditure:

   A) Recovery slows down

   B) Performance declines

   C) Training quality decreases

   Fueling starts with total daily energy availability, not with your pre-workout snack.

2. Carbohydrates
   Whether competing in CrossFit or HYROX, low glycogen availability reduces your ability to perform repeated high-intensity efforts.

   Maintain daily carbohydrate intake at 5–8 g/kg bodyweight

3. Protein
   Protein supports tissue repair and recovery from demanding training.

   However, excessive protein intake between sessions can displace carbohydrates.

   Maintain: 1.4–2.2 g/kg bodyweight per day

   Distribute evenly: 0.3–0.5 g/kg per meal

4. Fats
   Fats support hormonal function, energy balance and satiety, but slow gastric emptying.

   Keep fats low 1–3 hours pre-session and between sessions.

   Place most fats in meals away from training or on low-volume days.

5. Timing Strategy for Double Sessions

   A) Post 1st Session 1 (0–60 minutes)
   – Carbs: 1.0–1.2 g/kg
   – Protein: 0.3 g/kg (20–40g practical range)

   Examples:

   1. Chocolate milk + banana
   2. Whey + bagel/cereal + honey
   3. Rice pudding/yogurt + fruit + honey

   B) 3 Hours Pre 2nd Session
   – Carbs: 1.0–2.0 g/kg
   – Protein: 0.3 g/kg
   – Fats/fiber: Low–moderate

   Examples:

   1. Rice/pasta + lean protein
   2. Potato + eggs/chicken

   C) 1 Hour Pre 2nd Session
   – Carbs: 0.5–0.8 g/kg
   – Protein: Optional
   – Fats/fiber: Minimal

   Examples:

   1. White toast + jam/honey
   2. Rice cakes + honey

   D) 30 Minutes Pre 2nd Session
   – Carbs: 0.3–0.5 g/kg (easily digestible)

   Examples:

   1. Banana
   2. Gel
   3. 300–500 ml sports drink
6. Fluids & Electrolytes

   Α) Before: 5–10 mL/kg fluids 2–4h prior

   Β) During: 0.4–0.8 L/hour (adjust for sweat rate)

   C) Electrolytes:
   Use sodium when sessions exceed 60 minutes, heat is high, or sweat rate is elevated.

   D) After: Rehydrate based on losses (ideally via pre/post weighing).

7. Evidence-Based Ergogenic Aids

   A) Caffeine: 3–6 mg/kg (~60 min prior)

   B) Creatine: 3–5 g daily

   C) Beta-Alanine: 4–6 g daily (split doses)

   D) Sodium bicarbonate: 0.2–0.3 g/kg

Sources:

1. Louise Burke – Practical Sports Nutrition / Clinical Sports Nutrition (McGraw-Hill)

2. NSCA – Essentials of Strength Training & Conditioning (latest ed.)

3. Jeukendrup & Gleeson – Sport Nutrition (3rd ed.)

4. ACSM Position Stand (2007): Exercise and Fluid Replacement

5. Maughan – IOC Handbook of Sports Medicine: Nutrition in Sport

6. ISSN Position Stands: Caffeine (2021), Creatine (2017), Beta-alanine (2015), Sodium bicarbonate (2021), Protein (2017).