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Tuesday February 7, 2017 CrossFit Stapleton- Denver, CO

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What Should I eat after a CrossFit Workout for Rapid Recovery?

Written by Matt Unthank

Time!  Is this where your workout ends? The sweaty, sucking wind, new PR post workout feeling is awesome, but the workout isn’t really over until the next one begins.  In response to exercise the muscle fibers are damaged, tissues are inflamed, and energy stores are depleted.  But as we know, this story doesn’t end so grim.  The body rebuilds itself and comes back even better to fight another day.  Therefore, we are going to do your body a favor, and lend a hand to this recovery process and present some key recovery issues and how to deal with them.  So without further ado, lets visit the most critical recovery  element- Nutrition.

Far too often nutrition takes a back seat, or maybe even put in the trunk, when it should really be driving the rig.  This is especially true post-exercise.  While the nutrition demands might be different depending on the nature of the workout, two main problems exist:

  1. Carbohydrate Stores are depleted

  2. Muscle proteins are broken-down

Without addressing these two problems, recovery is delayed.  This can lead to prolonged soreness and fatigue, decreases in future performance and feelings of lethargy associated with overtraining.  Therefore, use the following to make a solid post-workout nutrition plan, and make it just as important as getting your first muscle-up.

General Guidelines

  • Immediately Post Workout (within 30 minutes)

    • Replenish Glycogen.  Consume carbohydrate immediately post-exercise.  Use carbs that digest quickly, like honey, fruits, fruit juices, and potatoes.

    • Protein for Muscle Repair.  The perfect protein amount remains inconclusive, but a golden ratio of 1-2:1 (carbs to protein) is probably the most recommended.  Again, focus on nutrition that digests quickly, so whey protein is a good option.

    • Fat is best left to a minimum as it will slow the digestion carbohydrate and protein.

    • Rehydrate.  The general guideline for hydration is 16oz of fluid per pound lost during exercise; however that is assuming you started with perfect hydration.  Basically, just keep drinking people.

  • Stage 2 Recovery (2-6 hours post-exercise)

    • Continue filling up the tank on carbohydrate and protein using the above recommendations (1-2:1 carb to protein ratio).  Start to focus more on consuming whole foods. 

  • Stage 3 Recovery (Beyond 6 hours)

    • Glycogen is restored, now focus is on maintaining blood sugar levels. Eat balanced meals containing healthy fats, carbs and protein.

    • Keep eating proteins.  The health benefits of proteins are extensive.

    • Ramp up fat intake.  Fats will provide energy to conserve carbohydrate stores and will keep you full.  Nuts, seeds, avocados, olives, coconut oil and fats from grass fed meats are all great options. 

Performance vs. Weight Loss

Even if your primary goal is weight loss, the post-workout dietary guidelines are still for you.  Simply use your goal weight to calculate the amount of carbs and fat to consume.  With optimal recovery you can work out harder, which will lead to quicker results.

Post-Workout Meal Plan

  • Post Workout Meal (within 15minutes): Whey protein mixed in apple juice.

  • Recovery Meal 1 (2 hours post workout): Chicken, mixed berries, coconut water, and almonds.

  • Recovery Meal 2 (4 hours post workout): Grass fed beef, sweet potato topped with coconut oil and cinnamon.

These guidelines are general recommendations.  Things can vary greatly based upon intensity, duration, individual goals, and personal food preferences.  If you have any questions please consult your friendly Crossfit Sanitas Coach for a program more specific to you.  Please share with us, what is your favorite post workout meal?

In good health,

Coach Matt

References:

American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. (2009). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 709-731.

Cordain, L., & Friel, J. (2005). The Paleo Diet for Athletes. Emmaus, PA: Rodale Inc.

– See more at: http://www.crossfitsanitas.com/recovery-series-1-what-should-i-eat-after-a-crossfit-workout-for-rapid-recovery/#sthash.EloVNxsn.dpuf

 

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead

– goal is to press 4-5% more than you used on January 18, 2017)

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:

50 Double-Unders

15 Push Press (115/75 lbs)

15 Pull-Ups

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Fitness-

A. Five sets of:

Unsupported Seated Strict Press x 5 reps (pick a moderate load a stick with it!)

– Rest 2-3 minutes/ side

B. Complete as many rounds and reps as possible in 12 minutes of:

:45 DU Attempts

15 KB/DB Push Press (light)

15 Ring Rows

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Competition-

A. Three sets for times of:

15/12 Calorie Row

12 Kipping Handstand Push-Ups to 4/2Deficit

1 Legless Rope Climb FROM L-Seated Position

Rest 60 seconds

B. Every two minutes, for 12 minutes (6 sets):

Snatch x 1 rep @ 90-95%

C. For time:

100 Double Unders

27 Thrusters (95/65 lbs)

30 Bar Facing Burpees Over the Barbell

27 Thrusters (95/65 lbs)

100 Double-Unders

———————————————————————————————————

BOOTCAMP RX CLASS:

A. 15min AMRAP:

50 Double-Unders

15 KB/DB Push Press

15 Pull-Ups

– Rest 5min

B. 15min AMRAP:

250m row

20 Sit-ups

3 Wall Walks

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