In order to see results, what makes the biggest difference?

Most fail in these key areas:

  1. Lack of recovery time between sessions… I am an advocate for 72hrs between high intensity training sessions when possible. This doesn't mean take off for 72hrs. It simply means if applicable I will have 2 High intensity days per week and in between depending on goal, I will have 1-3 lower intensity (moderate to low) training sessions.
  2. Poor nutrition habits - Fad/“Bro” Diets. At this point, with the prevalence and ease of use of tracking apps, there is no reason to guess your correct intake. If you have a goal, I highly recommend discussing your goals with a registered/licensed dietitian/nutritionist. I have a short list of 3 intake professionals that i am able to refer clients to depending on goal and availability. “It cost too much” is an excuse.
  3. Lack of patience - “trust the process” - hopping from program to program. It takes time. You will experience discomfort, you will get frustrated, but if you have a solid plan in place, trust it. It will pay off. If you have concerns, this is where your relationships with professionals pay off. Ask questions, seek answers, DO NOT GIVE UP.
  4. Too much training volume*see #1

Do you use pre-workout?

I do use pre-workout on occasion. Before using pre-workout, athletes should alway check with their organization and testing bodies to make sure they are not jeopardizing their competitive career.

What do you eat pre/post workout?

I love food! Regulating my intake for success is one of my favorite methods of gauging my nutrition program. On high intensity (heavy weight) days I allow for higher carbohydrate and fat intake, not so much worried about “brotien.” Carbohydrates are energy and when the pump is primed the added fat can also help facilitate GREAT energy which you need for HEAVY ASS PULLS! My normal intake is generally pretty balanced when it comes to macros, majority of kcal (40%-50%) still coming from carbohydrate sources.

Post training intake varies for me depending the time of day. As a high-level coach, I cannot afford a drop in my performance due to fatigue. Therefore, an early morning training session is normally followed up with high carb and fat intake similar to a high intensity training day.

On my off days, I am able to keep a relatively low carbohydrate intake, higher fats and moderate protein. I do this to help maintain my base weight/mass and adjust based off of total intake, more so weekly.

I like to have 2hrs between intake and training. If for some reason this is not possible I utilize BCAA’s as pre/intra workout regulation.



Carly Crawford