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Old 11-26-2009, 12:15 PM   #1
Jeremy Raffer
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Post workout nutrition?

What do y'all eat post workout? Just looking for some ideas. I eat a yam and a lean protein source like chicken breast.
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Old 11-26-2009, 12:48 PM   #2
Greg Privitera
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Re: Post workout nutrition?

I focus a lot more on pre-workout nutrition. Mostly protein/carbs. I don't eat for about an hour after the WOD.

For example, I usually start drinking 64oz milk (chocolate if higher volume workout) 30m before the workout, and finish it during. Then I won't eat for an hour or so, then a meal of mostly protein and veggies.

Metcons I don't drink during the WOD. I'll probably start when i get some casein hydrolysate.

I've gained about 17lbs since december. Things will change when I want to go back under 10% bf (i'm probably around 12 now).
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Old 11-26-2009, 12:53 PM   #3
Eric Montgomery
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Re: Post workout nutrition?

OPT's blog (WFS) has good post-WOD stuff, adjusted to what your bodyfat is and what the WOD was. In general I like to get something in my system quick after a WOD then have a for-real meal an hour or so later. Lately I've been going with a coconut milk and whey protein shake and a banana or orange, along with some fish oil and Vitamin D3. One of obbRay olfWay's posts from a few months back basically said to go with some quick hitting protein then make the high carb or low carb decision based on your bodyfat--low carbs if you're still trying to lean out, high carbs if you're already lean or if you need to refuel for a multi-event day.
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Old 11-26-2009, 02:26 PM   #4
Nicholas Schneider
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Re: Post workout nutrition?

I do my wods in the morning so after I have myself a protien shake that consists of milk, whey protien, an egg, glutamine, acai, frozen strawberries and blueberries...but thats just me
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Old 11-26-2009, 02:32 PM   #5
Frank E Morel
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Re: Post workout nutrition?

Quote:
Originally Posted by Nicholas Schneider View Post
I do my wods in the morning so after I have myself a protien shake that consists of milk, whey protien, an egg, glutamine, acai, frozen strawberries and blueberries...but thats just me
have you run that through a calculator?
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Old 11-26-2009, 02:35 PM   #6
Nicholas Schneider
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Re: Post workout nutrition?

Im still a noob and im not sure how to quote...but what do you mean have I run that through a calculator???
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Old 11-26-2009, 03:12 PM   #7
Frank E Morel
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Re: Post workout nutrition?

Quote:
Originally Posted by Nicholas Schneider View Post
Im still a noob and im not sure how to quote...but what do you mean have I run that through a calculator???
enter in all your ingredients and their volumes into a food calculator to see how many calories your consume on that pwo drink.

ie acai berry 1 berry is
Nutrition Facts
Serving Size: 1
Amount per Serving
Calories 135 Calories from Fat 0
% Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 32g 11%
Dietary Fiber 0g 0%
Sugars 29g
Protein 1g 2%
Vitamin A 0%
Vitamin C 20%
Calcium 4%
Iron 2%
Vitamin K 70%
Riboflavin (B2) 4%
Niacin (B3) 4%
Vitamin B6 8%
Magnesium 100%
Est. Percent of Calories from:
Fat 0.0% Carbs 94.8%
Protein 3.0%

VS blueberries 1 cup

Nutrition Facts

Serving Size: 1 cup ( 148g )
Amount per Serving

* Calories 84 Calories from Fat 4

% Daily Value *

* Total Fat 0g 0%
* Saturated Fat 0g 0%
* Cholesterol 0mg 0%
* Sodium 1mg 0%
* Total Carbohydrate 21g 7%
* Dietary Fiber 4g 16%
* Sugars 15g
* Protein 1g 2%

* Vitamin A2%
* Vitamin C24%
* Calcium1%
* Iron2%

Est. Percent of Calories from:
Fat 0.0% Carbs 100.0%
Protein 4.8%

VS strawberries 1 cup

Nutrition Facts

Serving Size: 1 cup
Amount per Serving

* Calories 77 Calories from Fat 2

% Daily Value *

* Total Fat 0.2g 0%
* Saturated Fat 0g 0%
* Monounsaturated Fat 0g
* Polyunsaturated Fat 0.1g
* Cholesterol 0mg 0%
* Sodium 4mg 0%
* Potassium 327mg 9%
* Total Carbohydrate 20.2g 7%
* Dietary Fiber 4.6g 18%
* Sugars 10.1g
* Protein 0.95g 2%

* Vitamin A2%
* Vitamin C152%
* Calcium35%
* Iron9%
* Vitamin D0%
* Vitamin E2.13333333
* Thiamin (B1)0.044mg
* Riboflavin (B2)0.066mg
* Niacin (B3)1.017mg
* Vitamin B62.2%
* Vitamin B120%
* Phosphorus29mg
* Magnesium24mg
* Panthothenic Acid0.221mg
* Zinc1.93333333
* Manganese0.641mg

Est. Percent of Calories from:
Fat 2.3% Carbs 104.9%
Protein 4.9%


I am not sure what your workout program is or how many acai berries your adding.. but i think your going to have a surplus of calories coming at you.. are you looking to gain weight?
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Old 11-26-2009, 03:49 PM   #8
Nicholas Schneider
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Re: Post workout nutrition?

im not lookin to gain weight...but I do WODs at around 6 in the morning followed by some cardio and I maybe eat a chicken salad for lunch, snack on some almonds or apples, eat dinner train mma(lasts about 2 hours a night)
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Old 11-26-2009, 04:02 PM   #9
Wayne Riddle
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Re: Post workout nutrition?

Quote:
Originally Posted by Jeremy Raffer View Post
What do y'all eat post workout? Just looking for some ideas. I eat a yam and a lean protein source like chicken breast.
I usually go with whey protein mixed in with 8 ounces of 1% milk. After this, 30-60 minutes, it is usually dinner time.
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Old 11-26-2009, 05:02 PM   #10
Sarah Clent
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Re: Post workout nutrition?

I usually just have my paleo breaky (i train at 6am) so eat my normal paleo meal after of lean protein, apple and almond spread.
Sometimes if i work really really hard i will have a teaspoon of honey... dunno why but i like it?

Whats a good thing to eat PRE workout? I always try to have something small before i train in the morning as i havent eaten since the night before.... ??
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