Post Workout Nutrition

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

What you don't want:

• fat
• fiber
• sugar

Working out breaks down muscle tissue.  For a period of time after you workout, your muscles are starving for what they need to build that muscle back up.  Protein provides amino acids (building blocks for protein) for building muscle while carbohydrates restore glycogen (energy) to the muscles.  '

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:

1. Peel and dice Sweet Potato into fairly small cubes
2. 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)
3. Sprinkle w/ Cinnamon and Sea Salt to taste
4. 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")
5. Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
6. Beat 15 egg whites together until they are a little frothy
7. Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
8. Place in Oven at 350 and cook about 20 minutes
9. Pull out of oven and turn pan upside down onto cooling rack
10. Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)

Check out her complete post for more details.

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!