Post workout Nutrition Strategies
The following is basic information and is not a prescription or a one size fits all approached to nutrition. You will have to find the combination of protein, carbs and fats that works best for you.
Whether you’re following Paleo, Paleo-Zone, Zone or some other sensible eating plan one thing that we should all have in common is a strategy to refuel our bodies after our workouts.
Before we go any further however, lets look at the foundation for all of your meals; macronutrients.
Protein- the building block of muscle and the most important thing to consider for your post WOD nutrition. During your workout, muscles will suffer micro-trauma or small tears. The only way to quickly begin protein synthesis or repair is to ingest protein. Choosing the right type of protein is also an important consideration. Since our goal is to quickly begin the repair process, whole food protein sources like chicken, beef, fish and pork take too long to digest to be effective and who wants to eat a steak after a workout. Protein powders are a much better option. They contains ample amounts of protein that is easily digested and is very portable.
Carbohydrates- The primary stimulator of insulin, a storage hormone, that will help transport glycogen, protein and other nutrients into the cells of the body. Carbs fall into one of two categories relating to the rate at which they are digested and enter the bloodstream. Low Glycemic Index carbs refers to carbs that are processed slowly and are responsible for a small(er) insulin response. High Glycemic Index carbs cause a more rapid insulin “spike”. Grains, potatoes, many fruits and fruit juices are high glycemic index. Your regular day to day meals should contain mostly low glycemic index carbs as the goal is to maintain low levels of insulin. On the other hand, a hit of high glycemic carbs post WOD can be a great idea under the right circumstances.
Fat- Most research including that of Dr. Sears (Zone Diet) indicates that dietary fat slows the insulin response of carb ingestion. Since our goal post workout is to have insulin transport nutrients for us, taking in fat post workout may work against us. In most cases we recommend against consuming fats with your post workout meal. There are some recent studies that suggest that using saturated fats called Medium Chain Triglycerides or MCT’s post workout may be useful. Coconut oil and coconut milk are nearly 100% MCT’s. The fats have virtually no likelihood of being stored as fat and are quickly converted to be used as energy.
For their ease of digestion and portability, a post workout shake is the best way to take care of your refueling needs.
Knowing which road to take in your post WOD nutrition efforts requires that you know where you are now and where you want to go. To determine a post workout strategy that right for you let’s look at your individual goals as well as the type of workout you are doing.
If your goal is to lose bodyfat and “lean out”, your post workout fuel should be high in protein (25-30g for women, 35-40g for men) and with little to no carbohydrates or fat. Whether the WOD is a “gasser” like Fran or Filthy Fifty or is a pure strength day like heavy deadlifts for low reps, you should use this strategy until you have reached your desired level of leanness.
If your goal is to maximize your performance and you are at your desired level of bodyfat, refuel based on your workout. For longer more metabolically demanding WODs, take in 20-40g of high glycemic index carbs in addition to your protein. Again no fat. A very effective and yummy post workout meal we suggest is made from 30-40g of mashed sweet potatoes, 3 tbs. of unsweetened apple sauce, sprinkle of cinnamon and 30-40g of vanilla protein powder. Mix all of these ingredients up until smooth. For strength WODs, keep the protein high and reduce the carbs by 50% or more.
If you are looking to bulk up or are involved in a longer strength cycle experiment with high levels of protein and carbs and add in some MCTs either with a tablespoon of coconut oil or 2-3 ounces of coconut milk added to your shake.
Which ever strategy you chose, be sure to eat a balanced whole food meal 1 hour after your shake. This will continue to fuel your recovery as well as help maintain the thermic effects of your workout.
YOUR WOD:
Part 1: AMRAP in 7 Minutes of:
5 Pullups
10 Unbroken SDLHP
You must complete the SDLHP s 10 in a row without a break to consider your round complete.
Rest 10 minutes.
Part 2: 1 mile Time Trail Run
Enjoy!
