Recovery
I’ve recently been fueling a lot of questions regarding post workout nutrition. I think it’s great you guys are curious about this topic and I encourage everyone to ask questions if you have any regarding this area. Here are a few I’ve received within the past 2 weeks, answers provided.
Should I be taking something after I workout?
-Absolutely! Your muscles and cells break down during workouts and in order to repair them as quickly as possible, it’s a good idea to take something down as soon as you can. My personal opinion is to go for solid food, but if you can’t stomach that right after your WOD then a shake is the next best thing. I usually go for the cleanest protein I can find, with some whole milk or coconut water.
Stronger Faster Healthier makes an awesome Recovery Protein. This is the cleanest protein I've ever been able to find on the market.
What are some good meals to have shortly after I workout that will help promote recovery?
-Lean protein and something starchy. The protein will help aid muscle cell recovery and the veggies will help to refuel your muscle glycogen. These both help restore the energy you lose during high intensity WODs. You want to stay away from fat post-workout because it will slow down the absorption of protein. Sweet potatoes are great. And you can find an excellent post-wod meal at Macchu Picchu, where you can order chicken and plaintains/yucca/sweet potatoes. Good Stuff.
What should I be having for dinner on days I workout?
-Again, if we are talking dinner as the meal right before you go to bed, then here I would suggest more lean protein and a lower GI veggie (GI stands for Glycemic Index, which rates food based on how they affect your insulin and blood sugar). High GI veggies as you sleep will store the protein as fat. Go green, Kale is awesome!
I would also suggest taking fish oil to aid in recovery. Doses are different for everybody. I like the liquid form becasue it absorbs faster. Please feel free to ask me any questions you have about recovery stuff. It’s super important we refuel our bodies in order to get stronger and be able to keep coming back to kick ass!
Cal showing us some legit finishing position. Full extension with head through at the top of the swing.
Strength
Press 3-3-3-3-3
WOD
AMRAP 8:
3 Squat Cleans (145#/100#)
6 Kb Swings (2pd/1.5pd)
what’s the scoop with tofu? Should I try to avoid it? I’m not a vegetarian, but I’m not a big meat-eater either.
Kelly, Tofu is made out of soy, I wouldn’t reccomend it as a recovery agent at all.
The best quote I’ve heard about soy recently was this:
“Soy makes men into women and makes women sick.”
whomp whomp. Noted: no more tofu.
good topic, Yosh. I’ll definitely give the SFH a try once my current tub-o-protein is used up. One thing I’ve been wondering about: different recovery products have single serving sizes that, just in terms of protein content, are all over the map – from as little as 16 grams for the SFH to upwards of 50 grams for some other products. Is there a good rule of thumb for adjusting the serving sizes to something appropriate to the individual, based on weight (I’m pushing 200#) or some other body metric?
I go by how I feel post-wod. If it was a longer, heavier workout, I may throw up to two scoops in. Shorter workouts more endurance based I usually keep to one scoop maybe with some coconut water.
Honestly, serving sizes on those things are silly. A bag obviously does not know or can tell how much YOU need. Recommended doses are there so you get through the bag quicker and can buy more. Go with how you feel.
“Recommended doses are there so you get through the bag quicker”…I knew it! Certainly makes sense, thanks.
I think some of the serving sizes have to do with the bio-availability of the protein itself. I know at least whey protein can come in a variety of states, including isolates and concentrates and hydrolysates, which basically means that some of them are more processed and what could be described as “pre-digested”, making it easier to absorb them into your fatigued muscles. So you might need more of a protein concentrate powder than an isolate powder for the same amount of bio-available protein. There’s some science to this stuff, but a lot of it is meant to make you use and buy more of their products. A few helpful articles about protein powders:
http://www.marksdailyapple.com/whey-egg-white-casein-pea-hemp-rice-protein-powder-supplement/#axzz1rrTShEMi
http://www.marksdailyapple.com/whey-isolate-concentrate-hydrolysate/#axzz1rrTPV1q0
85 for 2, failed the 3rd
WOD: 6 rounds, RX weight not RX KB.
I cannot move that 1.5 fucker.
55#
6 rounds + 3 squat clean–65# and 1 pd
I would have finished the round but kept getting distracted by Jake’s gorgeous gams.
75# PR!
5 rounds I think – I might have lost track!
65#, 1pd
Awesome job on that pr Alicia! My favorite point of the night was when you showed me you previous pr and I said you should go for that your next set, and you said “already did it” hahaha
Thanks Yosh 🙂
Jaime, I couldn’t figure out what angle worked best for you.
115 Press, 7 + 3 at 115 and 2pd egads.
Totally unrelated but good story: While waiting for the bus, my friend asked me what burpees where, so of course I did about 5 to show her. Next thing I know, some guy is driving by, yelling, “NICE BURPEES!”
THE END