OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION
Post WOD fuel WOMEN:Above 16% - 30g PRO;20g CHO12-16% - 30g PRO; 35g CHOBelow 12% - 30g PRO; 50g CHOPost WOD fuel MEN:Above 12% - 40g PRO; 20g CHO8 - 12% - 40g PRO; 40g CHOBelow 8% - 40g PRO; 60g CHO% = body fatEat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.(PRO - protein; CHO - carbohydrate)Examples of CHO @ ~10g:1/2 bananalittle more than 1/2 cup apple sauceapprox 2 oz sweet potato
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Post WOD fuel WOMEN:
Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO
% = body fat
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
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