Wednesday Jan 30,2013 WOD:
4 min AMRAP 12 KB swing 7 deadlift 155/105 rest 1 minute
4 min AMRAP burpee pullups rest 1 minute
4 min AMRAP 10 toes to bar 10 handrelease pushups
Pre and Post Workout Nutrition and Supplements Part 1 | Crossfit Invoke
Anyway on to today’s topic, post workout nutrition. There is a lot that could be said about this but we are just going to keep it simple.
Pre workout: In his book The Paleo Diet For Athletes Dr Loren Cordain recommends eating 200-300 calories per hour before exercise with an ideal window of 2-3 hours before. (ie 400 calories 2 hours before) However as this recommendation is geared more towards endurance events, for a typical CrossFit WOD, you would do fine if you lowered that to 100-200 calories per hour prior. Your food choices should certainly include protein. You also need carbohydrates for which fruit is an excellent choice as it’s sugar is slow to digest. If you workout first thing in the morning, you may find it hard to eat but you will most likely experience a noticeable performance increase if you add a protein shake and a piece of fruit or a blended smoothie pre workout. Eating protein pre-exercise will help encourage protein synthesis post workout (muscle repair=stronger, sexier muscles)
Post Workout: Your nutrient uptake levels are increased for up to two hours (but typically one hour) after you exercise. This uptake peaks around 20-30 minutes post workout. This is the best time to drink your protein shake and to take in any nutrients, which is why we recommend taking your multivitamin post workout. We recommend a multi-vitamin packet (rather than just one tablet) Trader Joe’s carries a very good one called the Pantheon Pack. A tablet will typically give you lots of the easy stuff to get like Vitamin C but very little of the stuff you’re likely missing, such as Magnesium, Selenium, Potassium, vitamin K2 etc
After your workout you need to replenish your glycogen (fuel for your muscles) so you need some carbohydrates. Some great choices include Apples, Bananas, fruit juice, and Sweet Potatoes/Yams. Milk and Chocolate Milk (for 45 min or more of exercise) have great benefits as well, for those of you who tolerate dairy well and/or aren’t Paleo (…yet) Though some studies suggest this is because of the vitamin D we pump our milk full of, but that’s a discussion we’ll get into during Part 2 of this article.
Protein Shake Suggestions: unsweetened, unflavored coconut milk from a can light or full fat is best. Coconut milk in a carton is a bit watered down and less tasty, but also works. Milk or water work too. Add protein powder and shake. If you have a blender add in some frozen fruit and/or veggies, such as spinach. Spinach in a shake? Eww. Trust me, keep reading for the “why.”
Post Post Workout: Eat real food. Meat, eggs, fruits, veggies, nuts and seeds. Veggies and fruits are alkaline foods and help keep your blood at a healthier pH level, which means….better recovery. Grains skew your pH towards the acidic side the most, meat is slightly acidic as well.
Also, it doesn’t matter if you eat right before bed for those of you who workout late. Check back soon for Part 2 in which we’ll discuss supplements.