Post WOD Nutrition:
Many of us wonder what to eat after a workout, and the answer is: It depends! It depends on what kind of workout you are doing, and what your goal is – fat loss, performance improvements, mass gain, etc. There’s a lot of information floating around about what is “best”, but most of it comes from either the body-building or the endurance sport community, and little of it has a Paleo orientation.
The science behind post-workout nutrition is that in the time window directly after high intensity exercise your body gets a “get out of jail free” card with respect to high glycemic carbs(ex. potatoes & watermelon, ex of low glycemic carbs are apples & brown rice). This window spans from when you finish your last rep to 2 hours later, but is most potent in the first 15-30 minutes after the WOD. Not only are you less affected by an insulin spike during this time, but your body can actually productively use that insulin in replacing glycogen. Some athletes also like to include protein to start the tissue repair process. Therefore, most post-workout meals are light 1-2 block snacks that might be more carb heavy than a strictly Zone balanced meal. As an example, here are the post-workout meals of some of CrossFit’s tops trainers and athletes:
- Miranda Oldroyd drinks a 20 oz chocolate milk within 10-15 minutes after her WOD.
- Matt Chan recommends a fast digesting protein such as eggs and carbs such as fruits and berries.
- Chris Spealler eats Progenex, which is a brand of supplements in the form of a protein shake.
- Greg Amundson eats a regular zone proportion meal.
- Mike Giardina eats a 2 block protein shake made with Progenex and coconut milk, with coconut water added after metcons.
- Josh Everett eats sweet potatoes and chicken breast.
Much like pre-workout nutrition, take these guidelines and experiment to find what works for you. And remember that post-workout meals are crossing the t’s and dotting the i’s on an already solid nutrition plan. They aren’t the focus of a solid nutrition plan.
2 Sets of 5 Reps @ 65-70% 1RM
2 Sets of 5 Reps @ 75-80% 1RM
1 Set of 5+ Reps(Get as many reps as you can) @ 85% 1RM
12 OH Squat (95/65)