Fueling Post Workout:
Fueling your body right after a hard workout is something most CrossFitters neglect to do. Usually your tired and chatting with your friends about the Wod, and the last thing your thinking about is putting something in your stomach. However, if you can take a few minutes as soon as your finished with your workout, fueling post workout has many benefits.
During your workout, breakdown of the muscle occurs, and fueling it properly afterwards helps recovery. This is where protein comes in. Depending on your body weight, the amount of protein needed after the workout will vary with the individual. A good guideline to follow would be taking in anywhere from 25-35 grams of protein within 30 minutes after your workout. If you are able to eat a meal with this amount of protein within 30 minutes after your workout that would be best. However most of us are not able to get a meal available that quickly. So taking in a protein shake is the next best thing. Some good options are Pure Pharma, Stronger Faster Healthier, and Dymatize.
There are other post workout supplements that could be added to a protein shake depending on goals, training hours, and nutritional intake throughout the day. Other supplements would be BCAA’s, Creatine, Carbs (Dextrose), and fish oil, vitamin D, magnesium, zinc, to be taken during the day. If your training goals are to be a competitive athlete and you are training 2+ hours per day 5 days per week then you will need BCAA’s, Creatine, and Carbs to help your body recover. If your training goals are lifestyle CrossFit, weight loss, and being healthy, sticking to a clean healthy protein shake post workout would be your best bet. Also making sure that you are eating a balanced healthy diet to ensure your body is getting all of the necessary nutrients. Both type of athletes need to take fish oil, vitamin D, magnesium, and zinc.
These are some good general guidelines. If you have any specific questions that to pertain to you and your goals, please ask a coach at CrossFit Passion. We are here to help!