Post Workout Nutrition

After a rigorous WOD the repair and replenishment of your muscles is key to recovery and your body’s ability to bounce back for your next workout. The proper post workout nutrition can make a huge difference in your performance and athletic gains. The Paleo Diet for Athletes, written by Loren Cordain and Joe Friel, explains 5 ways our body uses a post workout meal:

1. To replace the used carbohydrate stores
2. To rehydrate your body
3. To provide amino acids for resynthesis of protein damaged during your workout
4. To start electrolyte replacement
5. To reduce the acidity of body fluids.*

Image from en.paperblog.com

While CrossFit encourages a paleo zone diet for optimum health and performance, the most important thing is that you are consuming real whole foods that will work naturally with your body. Since immediately after your workout is the best time for your body to absorb macro-nutrients (within about 30 min. post workout) you generally should be eating or drinking a meal that has around a 4:1 ratio of carbohydrates and protein, and is made from nutritious whole foods. Liquid form is usually ideal for a post recovery meal because it is easy to digest and fast to replenish electrolytes, carbohydrates and amino acids lost during your workout. Also, many people can’t stomach solid food immediately following an intense WOD.

Here are some good recovery drink options:

• SPARK rehydrate (you can get this at CFM)

·      Joe Friel's RECOVER

·      Hydro Whey

·      A Homeade Drink: mix fruit and/ or veggies, protein powder, and a source of fat such as nuts, nut butter, milk, or even avocado.

If you would like some more suggestions, feel free to ask your trainers what they use. Test them out and see what type of recovery meal your body responds the best to. It is important for everyone to fuel his or her body properly. Post workout nutrition is an essential part of DOing more, LIFTing more, and BEing more; so find what works for you.

For more info. on recovery nutrition check out The Paleo Diet for Athletes written by Loren Cordain and Joe Friel. You can read it in the lobby at CFM or click here to order it on Amazon.com.

 

* Cordain, Loren and Friel, Joe, (2005). The Paleo Diet for Athletes. New York, NY: Rodale Inc.