Post Workout Nutrition
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
cfsiouxfalls.com 
June 23, 2009 at 9:12 pm
Loved Nicole! A classic Crossfit workout, and it was fun (in a sucky kind of way). As a matter of public record, I am now gunning for Jim, as he felt it was necessary to take me to school on this one.
June 23, 2009 at 10:03 pm
I think it necessary that people ALSO know that yes I did school Mitch (what was it Mitch?….4 more pullups?) DESPITE his continual taunting and hurling insults. I tell ya what…Crossfit is hard enough as it is. geeez la-wheeeeez! (sp?)
June 24, 2009 at 3:06 am
FEED THE FURNACE//////
June 26, 2009 at 1:02 pm
I feel that if Jim were kind enough to stock water and other nutritional supplements in the vast pockets of his cargo shorts and share them, that I could have found the energy for just 4 more pullups. However, he chose not to, and I was left famished and weak to finish Nicole on natural power and brawn alone. I overcame, but could not excel. I feel we have all learned from this.
June 28, 2009 at 7:48 pm
Hey what can i say….i gots to do what i gots to do to get those 4 extra pullups….
but just between you and me though i stash a bag of snickers behind one of the telephone poles (not gonna tell you which one cause i don’t want you snarkin’ ’em. however that secret can be bought at a price if anyone is interested in gaining an advantage over Mitch). i try to restock ’em each week but sometimes the racoons get into it….so it can be a bit hit-or-miss.