The key to 19.2 was "move fast, lift heavy". 🔥💪🏼 What will 19.3's motto be...? 🤔


Everyone who has now participated in both 19.1 and 19.2 should understand the difference in how those workouts were set up: 19.1 was 15 minutes of aerobic high-end sustainability. 19.2 was not like that. 19.2 was “how fast can I move through T2B and DU without sky rocketing my heart rate so that I can explosively lift increasing loads of weight off the floor as fast as I possibly can without failing any reps?!”.

Now let me explain what 19.2 did to our bodies. But first, let’s back track a bit.

As I stated last week, fueling longer duration sustainability (19.1) is more similarly related to running a few miles in terms of how our bodies process and use energy. Even though muscles are burning, muscle energy stores aren’t necessarily being tapped into. Blood sugar is used first, followed by liver replenishment into the blood stream, and then after our bodies realize this motion won’t stop any time soon, fatty acids are released and processed as the main source of fuel.

Now, 19.2 would’ve been very similar if the movements were just T2B and DU. Instead, this workout had repeated wrenches thrown into the mix known as squat cleans. Squat cleans require explosive movement which recruits energy stores directly from our muscles. Muscle energy stores are harder to fill and take much longer than supplying energy to the blood stream or the liver. Muscle energy stores are replenished and maintained from consistently complex carbohydrate consumption.

SO, if you’re someone who eats very small or infrequent amounts of wholegrain/seed toast, brown rice, oat meal, or sweet potatoes, your muscle energy stores may be sitting much lower than you’d like, especially for tackling a workout like 19.2. Yes, your blood sugar stores will be the first to go when you start any workout, which means that ensuring your liver and blood are full of as much glucose (sugar) as they can handle is ideal. This means making sure complex and simple carbs were in your last meal prior to fitness (whatever time that may have been) and that you potentially consumed either some fruit or sipped some of your drink/shake that contained simple carbs such as coconut water, 15-30 minutes prior to warming up and executing 19.2.

  • Knowledge bomb: Our blood can hold about 80 calories (20g) worth of carbohydrates in the form of glucose while our livers can hold anywhere from 300-400 calories (75-100g) worth. These are sustained and refilled by your constant and consistent intake of healthy carbohydrates, ensuring a mix of simple and complex. (Smith-Ryan, 2013)

In comparison to 19.1, 19.2 needs a bit more recovery complex carbs in order to refill those muscle energy stores. Yes, you needed carbs to recover from 19.1 but since the majority of that worked utilized fatty acids for fuel, your glucose (sugar) stores were not completely diminished as they most likely will be close to doing after completing a workout like 19.2.

As always, email me at or find me at the gym to ask any questions you may have on nutritional topics!

PS……….C5 is running a #SummerBody special from NOW until March 15th!

25% OFF Nutrition Coaching with me if you’d like to take advantage of some SAVINGS!!!

Your C5 Nutrition Coach,



Smith-Ryan, A. E. & Antonio, J. (2013). Sports nutrition & performance enhancing supplements. Ronkonkoma, NY: Linus Learning.