Nutrition is essential for a great recovery and for your health, in general. This subject is a touchy one, as there are so many theories on the best way to eat. We’re talking about recovery, though, and not what type of diet (a 4 letter word in my book; let’s say lifestyle eating habit, instead) is best for you.
– First off: what should you have?
Carbs and protein, ideally at a 2:1 ratio. Post-workout is one of the few times we say simple carbs are good. Simple carbs break down quickly to get to the muscles and replenish energy stores. It doesn’t matter if you are having a shake or eating food (whatever you can stomach after crushing it!). Shoot for an amount somewhere in the range of 20-40g of protein, and a proportionate amount of carbs, for your post workout drink or meal. Calm down on the fats during this time as it does slow the digestion for carbohydrates and protein.
– Next is timing.
The sooner the better after your workout. The optimal window of opportunity ends after 30 min, at which point the effectiveness of your meal drops off dramatically. During this window, the body uses the nutrition to switch from a state of breakdown to building (catabolic to anabolic). By eating in the window, you are better able to stop the breakdown of muscle protein, increase protein synthesis in the muscles (getting those muscle gainz), and restore glycogen.
Now once your home or back at work, somewhere around 2-4 hours later. Still take advantage of filling that amazing tank your building and try and eat a meal or snack with that same ratio 2:1 of carbs and fats to continue recovery.
So after your next WOD, instead just making sweat angels on the floor, start crawling toward your post workout. J
Heavy set of 2
50 Thrusters 35/45
1,000 Meter Row