Archive for June 23, 2009

Post Workout Nutrition

Posted in Nutrition on June 23, 2009 by Crossfit Sioux Falls
Post workout....time for post workout fuel:-)

Post workout....time for post workout fuel:-)

Previously we discussed pre workout nutrition. Today is all about Post Workout Nutrition. Post workout is the most critical phase because your body is better prepared to receive and store nutrients (i.e. carbs) than at any other time during the day. You basically have a 30-60 minute window of opportunity to take advantage of it.

Here are a couple of goals to abide by:
1 – Replace expended carbohydrate stores: Take in at least 3/4 of a gram of carbs per pound of bodyweight. It is also best taken in a liquid rather than a solid form.

2 – Rehydrate: Begin to taking in 16oz of liquid for every pound of lost during exercise. You may not be able to accomplish this within 30 minutes after your workout so continue hydrating throughout the day.

3 – Provide Amino acids for recovery of muscles during exercise: It is possible to use 30 grams of muscle protein for fuel in one hour of an intense workout!

Information provided by the Paleo Diet for Athletes. For more tips get the book:-)

Today’s WOD:

Warmup:
3x
Shoulder Rolls – 10
Handstand Holds – 30 sec
OH Squats – 10
Sumo Deadlift High Pull w/KB -10

WOD:
“Nicole”
AMRAP in 20 minutes
400m Run
Max Pullups

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