WOD Thursday March 25/10

Oh the beauty of CrossFit Kingston

WOD

Surprise WOD Today!

17 comments:

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

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Dawson said...

Some people have asked me to give examples of what to eat after a workout.

For protein, the best is whey protein. It gets absorbed into the bloodstream and delivered to the muscles very quickly. Plus it is quite easy to measure.

For carbohydrates, stick to a higher glycemic carb. Some examples include sweet potatoes, bananas, grapes or some type of bread product. Apple sauce is easily absorbed and a good option.

1 banana = approx 21g CHO
2/3 cup apple sauce = approx 15g CHO
2 ounces of sweet potato = approx 12g CHO

Check out the following site: http://www.nutritiondata.com. You can type in any food you want and it will give you all the information you are probably looking for.

If you have any questions feel free to send me an email at angrif2010@gmail.com and I will try to answer them to the best of my ability.

Sarah said...

Great thanks for that Dawson!

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