CrossFit Infernal - Post Workout Nutrition Far too often nutrition takes a back seat, or maybe even gets put back in the trunk, when it should really be driving the rig. This is especially true post-exercise. While the nutrition demands might be different depending on the nature of the workout, or even the type of life style you live but two main problems exist: 1:Carbohydrate Stores are depleted 2:Muscle proteins are broken-down Without addressing these two problems, recovery is delayed. This can lead to prolonged soreness and fatigue, decreases in future performance and feelings of lethargy associated with overtraining. Therefore, use the following to make a solid post-workout nutrition plan, and make it just as important as getting your first muscle-up also just for all around life as well! General Guidelines for recovery after a workout! Immediately Post Workout (within 30 minutes) Replenish Glycogen. Consume .5 to.7 g/lb of carbohydrate immediately post-exercise (about 1/2 yam). Use carbs that digest quickly, like honey, fruits, fruit juices, and potatoes. Protein for Muscle Repair. The perfect protein amount remains inconclusive, but a golden ratio of 4:1 (carbs to protein) is what I would recommended. Again, focus on nutrition that digests quickly, so whey protein is a good option. Fat is best left to a minimum at this point it will slow the digestion carbohydrate and protein will be used the quickest! Rehydrate. The general guideline for hydration is 16oz of fluid per pound lost during exercise; however that is assuming you started with perfect hydration. Basically, just keep drinking people. Stage 2 of Recovery (2-6 hours post-exercise) Continue filling up the tank on carbohydrate and protein using the above recommendations (.5-.7 g/lb carbohydrate and 4:1 carb to protein ratio). Start to focus more on consuming whole foods. Stage 3 of Recovery (Beyond 6 hours) 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 veggies and legumes, and some fruits. Keep eating proteins. The health benefits of proteins are extensive. 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 all great options. Coach Alex Nunez
Posted on: Sat, 25 Jan 2014 05:20:03 +0000
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