Post workout nutrition is an oft overlooked part of a complete training regimen. Getting in some good nutrients post workout is vital to your recovery and long term progress and can be achieved with a minimal amount of effort.
How does it work? Most CrossFit workouts leave your body depleted and without proper nutrients your recovery and overall training progress may be stunted. Through the wonders of evolution, a window of opportunity exists post workout (up to about an hour afterwards) where our bodies are more efficient in the uptake of key nutrients. If we capitalise on this window of opportunity by consuming some readily digestible protein and carbohydrate as soon as possible post workout and then back that up with a balanced whole food meal within the next few hours you will find that your recovery will be better and thus lead to improved overall progress in your training.
What to consume? As mentioned above, a readily digestible source of protein and carbohydrate is what your body craves post workout. Readily digestible? Something that your body can break down rapidly so that the nutrients are available when your body needs them. Dairy based protein sources and higher glycaemic index carbohydrates work well.
How much do I consume: As a guide, consume 0.25g per pound of your target body weight of protein and 0.25-0.5g per pound of your target body weight of carbohydrate in your post workout meal. If you’ve got weight loss goals or the workout was less intense, then opt for the lower end of the scale for carbs. For example, for someone with a goal bodyweight of 70kg – multiply your bodyweight by 2.2 to work out your weight in pounds (70kg x 2.2 = 155lb) and then multiply the weight in pounds by 0.25 (155 x 0.25 = 38.75) to work out your protein needs and by 0.25-0.5 (155 x 0.25-0.5 = 38.75 – 77.5g) to find out your carbohydrate needs.
Easy examples:
1. Whey protein smoothy: Simply blend some whey protein, banana and low fat milk in the quantities mentioned above.
*Be sure to read the label on your protein powder to see how many scoops you need to suffice your protein needs.
*A 100g banana contains about 23g of carbohydrate and milk is about 12g of carb per cup (250ml) so play around with the ratios to get your carb needs right.
2. Pre made shake:
*These provide a convenient and easy option for days when you’re less organised and are always in stock in the fridge at the gym.
*Not as good as the example above as the amount and ratio of protein and carbohydrate is set but certainly better than no post workout nutrition at all.
