The CrossFitter’s Guide to Post WOD Nutrition

You can train as hard or as often as you want, but if your efforts are not underpinned by an effective and consistent diet, then don’t expect to achieve the results you want. This is especially important when it comes to the effectiveness of your recovery.




WHAT MACRONUTRIENTS DO YOU NEED AFTER YOU TRAIN?

What you should eat is dependent on what you did during your workout, but there two consistent and unwavering truths – You need to refuel with both protein and carbohydrates.

Everyone is unique, so experiment with these principles to find the right way that works for you. Remember that convenience is king and will help you to stick to healthy habits. For example, if you need to eat your post workout meal but won’t have the opportunity until you get home, take the ingredients in a container and consume as soon as you finish.


THE IMPORTANCE OF PROTEIN

Your organs, tissues, muscles and hormones are all made from proteins. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains.


Whether it was a strength session or a metcon, you should always aim for 25 – 40g of protein post workout.




Valuable Protein Sources:

  • Whey protein (try mixing with water, milk, coconut water or coconut milk)

  • Chicken

  • Meat

  • Eggs

  • Fish

  • Broccoli

  • Sprouts

  • Chick peas

As a vegan you can keep your plate high in protein, varied and interesting just as well!


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