Saturday, June 27, 2015

What To Eat Post-WOD

Kicking our ass in the gym isn't the hard part - for most of us, it's what we do afterwards, in the way of recovery and nutrition, that confuse and challenge us and ruin potential gains.

Post workout should be the HAPPIEST part of your day! You have an opportunity here to get pretty naughty if you want to. I'm talking doughnuts kind of naughty. While most of us aren't going to eat a doughnut post-workout, there's a reason why a doughnut will do more for you post-workout than a bowl of broccoli.

Here's how to tackle your post workout nutrition:

Immediately Post Workout (within 30 minutes of training)

Replenish Glycogen stores. Consume .5 to.7 g/lb of carbohydrate immediately post-exercise. Use carbohydrates that are very fast digesting, like honey, lactose (milk), coconut water, dextrose, maltodextrin, waxy maize, potatoes or fruit and fruit juices (though not as optimal). 

My favorite: 2 slices soft white bread spread with honey and PB2 and a side of protein powder mixed in coconut water. 

Protein for Muscle Repair. Most sources suggest .25 (cutting) to .50 (strength cycle) per pound of lean body mass. Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a strength cycle.  Again, focus on options that digests quickly, so whey protein is a good option. Hydrolyzed whey protein is said to be a viable option for those that are lactose-intolerant. 

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 (yeah, right). Don't drink yourself to death, but listen to your body. 

Stage 2 Recovery (2-6 hours post-training)
Continue filling up the tank on carbohydrate and protein using the same recommendations (.5-.7 g/lb carbohydrate and 2:1 carb to protein ratio).  Now it is time to focus on consuming real, whole foods. 

Stage 3 Recovery (Beyond 6 hours training) At this point, your glycogen is restored. Now, focus is on maintaining blood sugar levels. Carbohydrates should be low glycemic to keep insulin under control and focused on getting plenty of nutrients. Eat plenty of vegetables, legumes, but limit fruits and sugars. Keep eating protein and 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 some of the best options. 

If you want specific help dialing in your diet or post-workout nutrition, I'm only an email away. Happy lifting. Happy eating.

1 comment:

  1. 3 Researches PROVE How Coconut Oil Kills Waist Fat.

    The meaning of this is that you literally burn fat by consuming coconut fats (including coconut milk, coconut cream and coconut oil).

    These 3 studies from large medical magazines are sure to turn the traditional nutrition world upside down!