It has been a long time since I've asked a "plase hack my..." question, but I need some help.
First question: I work 8-4, followed by crossfit everyday from 430-530. Sleeping around 7/8 hours a night. I'm constantly playing with IF protocols, but most often skipping breakfast.
I've heard a lot about these BCAA's lately and fasted training. I would love to play with that, but with my current sleep/work schedule I think this is impossible. Anyone have any ideas?
Second (more important) question: I've been low carb for a long time now, but after starting crossfit a few months ago I've noticed that some of the SAD eaters are out lifting me BIG TIME. I tried upping my carb intake with sweet potatoes, apples and bananas a few weeks ago but it just made me feel lethargic. (I think it was just the fruit, sweet potatoes are great.)
What should I do here? If I can increase muscle mass that's great, but I don't feel like packing on fat just to increase strength. Getting stronger for my current size is my main goal. (5' 10", 160# last time I checked.. it's been awhile.)
On top of that, I've got a five day endurance race (gold rush mother lode) coming up in August that I have just started training for. Everything I've read is telling me the same thing, I need to up my carbs.
That being said, what should I experiment with to meet these goals? Do I need to abandon low carb all together? Increase carbs on the non-crossfit training days? (Biking 40-75 miles, running 2-4 hours.)
TL;DR 5' 10", 160# .. currently LC, need to increase strength and endurance but stay lean.
Bonus question: I need ideas for lightweight carb-dense paleo-friendly race food. (I'll be packing food bags that need to fit in my backpack and fuel non-stop running/biking for 12 hours at a time.)