Sheena (post-"JACKIE")
There are a lot of different theories out there about post-workout nutrition, but there are some general things that just about all sources agree upon.
What you want:
- protein
- carbohydrates
- quickly
- fat
- fiber
- sugar
The trick is - you have to get these things ingested and digested quickly - within 30-45 minutes! This is why many people resort to post workout shakes. Because you are trying to digest quickly, you want to avoid things that slow down digestion like fat and fiber.
Here is a post workout meal recipe suggestion from a fellow CrossFitter's blog. I tried them this week and they worked great! Give it a try!
Ingredients:1 Medium Sweet Potato (around 14oz worked for me)
15 Egg Whites
Cinnamon
Sea Salt
Directions:
- Peel and dice Sweet Potato into fairly small cubes
- Put SP in a skillet sprayed w/ a little Pam (I usually use olive oil or coconut oil to grease my pans, but want to keep my PWO meal as low in fat as possible, hence the Pam)
- Sprinkle w/ Cinnamon and Sea Salt to taste
- Cover and cook about 5 minutes, stirring a few times (just long enough to soften the potatoes up a little - you don't want them "mushy")
- Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
- Beat 15 egg whites together until they are a little frothy
- Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
- Place in Oven at 350 and cook about 20 minutes
- Pull out of oven and turn pan upside down onto cooling rack
- Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)
For further information - check out this article from the Crossfit Journal (subscription required):
Optimized Post-Workout Nutrition for the CrossFit Athlete
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WOD
"MARY"
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols (alternating)
15 pullups
birthday pistols!
compare to 08JAN2010.
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To a select bunch of people: You know how I can tell you're not hydrated?!
Because your water bottles have been at the gym collecting dust!
Do you own any of these?
Or maybe you own a pair of these?
These shoes want to be loved.
We are doing a bunch of fall cleaning. You have until the end of the week to claim and take what's yours. After that, we're donating them!
4 comments:
This begs a few questions - Should the post-workout food be equivalent to a meal? How many calories is ideal? Is there a proper ratio of carbs to protein? I've been doing odwalla superfood with a few scoops of soy protein powder.
Great questions - people can get really, really into getting a pwo meal perfect, but my preference is just to keep it simple. Get some carbs and some protein in you.
My personal preference is to use minimally processed food sources to do so, which means I shy away from protein powders. But for those who want to go with the shakes (they certainly are easier!) - most of what I've read indicates that whey powder is superior to soy, but if you prefer soy, then I say go for it.
Generally fruit is discouraged as a post workout carb because this will send glycogen to your liver rather than your muscles where you want it to go - that is why starchy carbs are generally preferred. Your super food is heavy in fruit sugars.
Sources roughly average out to a 2:1 ratio (carb:pro). I wouldn't worry too much about the number of calories. This isn't really a "meal" - you should eat again later. The idea is that you are just allowing for some free amino acids and glycogen for your muscles to gobble up.
I want to stress that there are lots and lots of opinions out there on the matter. Find something that works for you and stick with that.
Hope that helps.
I have a pair of Nike Air's (They are probably counterfeit as they were obtained in India) sitting higher up on the shelf, they're blue and white, size 11, and I use them all the time, because I bike in. I won't be in this week though, cause I'm in the bay area, so I'm claiming them from here.
Okay sorry I know we could've talked about this when I was actually IN this morning but a few more questions just came to mind... What do you know about the POW being in liquid form for quicker absorption?
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