WOD Monday November 30/09


500M Row


Knees to Elbows

50 Double Unders


Dawson said...

For those of you that are interested in optimizing your body's ability to absorb nutrients and speed it's recovery post-workout, I am hoping to post post-workout meal requirements for every workout. The best time for your body to utilize the nutrients is within 30 minutes of completing your workout. 1 hour is fine too. I know for some of you it will be tough to consume anything right after working out. I know from experience. But, like everything else, you will get use to it with time and your body will be craving it. (I know I look forward to my post-WOD meal). And it doesn't have to be consumed right away. Give yourself a little time. 15 minutes, or so, should be fine.

Now a few important points:

1) If you are following the Zone Diet, DO NOT include the post-WOD meal in your daily allotment of blocks. Your metabolism is so jacked right after a WOD that it metabolizes and utilizes the food at a much higher rate.

2) If you are a Paleo follower, this is the ONLY time that you are allowed to consume any grains or dairy. I would try to stay away from them all together but they are permissible.

3) Fat. There are a lot of mixed views on fat post-WOD. However, the majority of articles and sites I have come across DO NOT promote the consumption of fat post-WOD. Reason is fat slows the assimilation/absorption (my big word for the day) of nutrients through the GI tract thereby delaying the positive effects of the proteins and carbohydrates consumed. This one you can experiment with but my recommendation would be NO FAT POST-WOD.

4) Follow up the post-WOD meal with a balanced protein, carbohydrate, and fat meal about 60 minutes after consuming the post-WOD fuel.

All post-WOD meals are based on body fat percentage. If you are interested in doing the post-WOD meal and you don't know what your body fat percentage is you can email me (dawson1@cogeco.ca) the following:

WOMEN (all measurement to be in inches)
- height
- measure abdomen around belly button
- measure around widest part of hips

MEN (all measurement to be in inches)
- height
- measure circumference of wrist
- measure abdomen around the belly button (and don't suck your stomach in!)

I will do some calculating and let you know an estimate of your body fat percentage.

Hopefully by making this little adjustment to your training routine will result in much bigger gains in your performance.

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Crystal said...


Could you give an example of what 20 g PRO and 10 g CHO looks like/consists of. I have no idea how this translates to what food I should eat. Thanks!

Andrew said...

Crystal ... I think it translates to at least a large bag of doritos and 2 big macs? Dawson may have to double check that for me but that should be pretty close.

Dawson said...

Crystal... Easiest way would be to use a scale to weigh the protein. If you don't have a scale then using the palm of your hand should give you around 20g protein + or - a few grams. If you are using protein powder use the serving size as a guide. For example, if one full scoop gives you 40g PRO, just use 1/2 scoop to get your 20g PRO.

As far as carbs... I believe a 3/8 serving of applesauce is roughly 10g. I'd have to look that up. 1/3 to 1/2 banana. In all honesty, you look like you would fall in the middle range. I'm at the car dealership right now but I can post a list of options for carbs.

Andrew... I see you are following the "Kim Diet". Highly recommended for the elite athletes of CFK. Keep up the good work!

Crystal said...

Damn you Andrew, now I can't stop thinking about doritos. That's it, I made coconut/banana bread and saved you a slice, but now I am going to have to eat it as a substitute for the chips.

Andrew said...

Nevia 2220
Sherri 1842
Dan 2615
Rob 2545
Sandra 2105
Dawson 1241
Harmer 2130
E 1512
Ngan 2015
Stela 1526
Bruce 2730
Serena 1610
Vic 1842
Pete 1140
Foisy 1147
Andrew 1002
rory 1208
Sarah 1435
Tim 1503
Crystal 1607
Ash 1523
MAria 1916
titia 1816
Jenn 2254
Laura 1507
Linds 1513
Kim 1239