What happens when you discover that your diet plan is not working for you?  What if you’re not getting the results you want?  What if your diet is contributing to other unwanted symptoms?

In 2023 after a series of muscle and tendon strains that were slow to heal, we upped my protein intake.  To consume my target 200 grams of protein per day required me to adopt whey protein shakes, something I had avoided throughout my athletic career.  The added protein was effective in speeding my recovery and preventing future training injuries through 2024.  It was also remarkable for my body composition leading to increased muscle mass and decreased body fat.

But photos taken through the latter half of 2024 showed me something concerning that no one except my friend Rick visiting from Australia bothered to point out to me.  I was suffering from dramatic belly bloat so that even at a body fat reading below 10% I looked pregnant.  Sure enough, whey based protein powders can cause belly bloating in people who do not produce sufficient lactase to digest the lactose which then travels undigested into the intestine where it ferments and causes bloating.  Most of us produce less lactase as we age.

So, we dropped the whey protein and have seen the belly bloat improve but am I still getting enough protein?  Without the protein powder, it is much more challenging.  The results remain to be seen.

One problem is enough to deal with but trials with continuous glucose monitoring revealed another issue.  My family suffers from hyperglycemia contributing to obesity and diabetes.  To avoid those problems, I have long adhered to a lower carb diet.  The goal of the glucose monitor was to see how my body responded to my daily meals to make sure I was managing my blood sugar levels.

What we did not expect to discover was that my body tolerates a moderate serving of carbohydrates quite well.  In fact, my problem is maintaining a healthy minimum level of blood sugar as the glucose monitor showed that my blood sugar levels tend to drop into a dangerously unsustainable range.  More worrisome is that my body has become so accustomed to this state that I do not experience any of the warning symptoms associated with critical drops in blood sugar.

Was this a result of not getting enough carbs to sustain my high level of activity?  Was it that I was not getting enough fat in my meals to slow digestion?   Was it the fact that I was going to work fasted and doing my first workout of the day in a fasted state?  Or was it a combination of all these factors?

In response to the test results I have:
a) I have begun trying to consume something before work though I rarely have much appetite at 4am
b) I have added more carbs to my diet, mostly in the form of potatoes and some pasta. This part is easy and enjoyable to implement, after all, who doesn’t love carbs?
c) I’ve increased the fat content of my meals slightly, mostly accounted for by an extra serving of cheese.

So far I have felt great with the changes seeing improved workout performances, better recovery, less post workout soreness and a generally high energy level throughout the day.  What we have yet to determine is the impact of these changes on my body composition.

For this reason we are looking forward to Shades’ upcoming nutrition challenge and another opportunity to get on the InBody to see how these dietary tweaks affect my muscle mass and body fat percentage. 

If we do not see a desirable trend in the InBody results (loss of muscle, significant fat gain), I have a plan B to try to correct course.  As long as I’ve been in the game, there is always something new to learn.

Nutrition is the key to optimizing athletic performance.  With the 2025 CrossFit Open fast approaching, you might want to consider joining us for the challenge. There is just enough time to see some performance improvements before the first event is released at the end of next month!

Your body’s needs are ever changing as you age.  Measuring matters.  We are fortunate to have great tools available to us that were not so easily accessed by our parents’ generation.  We do not need to be victims of erroneous eating habits.  Whether you join us for the challenge or not, stay on top of your body composition testing just to assure yourself that you are on the right track!  

Monday WOD

Warm Up
3 Rounds:
1 min Judo Push Up Rock
1 min Step Ups/Side Step Ups L/R/Side Step Overs

Tech
Push Up
Step Up

WOD
3 Rounds
30 DB Push Ups
30 DB Step Ups

Finisher:
3 rounds
5 OHS Drill