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Old 02-05-2009, 11:14 PM   #1
Jonathan Riddle
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Post Workout

Newbie to Crossfit & Zone here. I got a question about what is the best thing to consume after working out. I am following the Zone diet pretty strict, but I haven't found anything on the Zone website where it mentions what should be consumed immediately after working out. Should it be a Zone meal? Protein Bar? I have even heard some people talk about drinking Chocolate milk for post workout nutrition...

I am at the "puppies" level right now. My goal is to reach the "Big Dawgs" and do the WOD as Rx'd. I am 6'0 tall, 206lbs, and about 25% BF. And I have to do Crossfit by myself because the closest affiliate is 60mi away. Any help and advice would be greatly appreciated... Thanks
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Old 02-06-2009, 02:32 AM   #2
Harley Jennings
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Re: Post Workout

Jonathan,

If you are Paleo person then might I suggest the following which I got right from Dr. Cordain.

Depending on the intensity of your work out you have smoked your body and have taxed your glycogen stores. If this is true then the next 30mins are critical. A lot is going on in your body and it is ready to take some quick, high glycemic load carbs to get to your muscles quick. I consume 1 banana, some protein (usually egg whites..good BCAAs), and my glutamine.

Zone meals and protein bars are not my thing. I rather eat whole foods personally. Also look at balancing out your acidity levels after a hard work out, it will speed up your recovery the quicker you get it balanced out.
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Old 02-06-2009, 02:55 AM   #3
Nick Repertorio
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Re: Post Workout

Chocolate milk works awesome for me PWO, especially on WODs that leave me on the ground.
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Old 02-06-2009, 09:42 AM   #4
Jonathan Riddle
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Re: Post Workout

Thanks guys. A banana and some protein for PWO nutrition sounds like the right route. Maybe after I reach the Big Dawg level I will deserve some Chocolate Milk for a postworkout nutrition.
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Old 02-06-2009, 09:49 AM   #5
Steven Matheson
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Re: Post Workout

Difficult workouts are difficult workouts, whether they take 10 mins, or an hour. Many of the recommendations I've read advocate a 4:1 carb to protein ratio within 30 minutes or so of intense workouts.

Depending your goals, you might want to go easy on the calories at this point (I'm looking to lose fat and I use a small scoop of Gatorade powder and 10g of BCAA - 130 cals) or get the calories in to facilitate weight gain (protein powder and dextrose is common enough for this purpose).

Endurox makes a pretty good all-in-one product for recovery drinks.
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Old 02-06-2009, 09:56 AM   #6
Chris Stroud
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Re: Post Workout

The second most important thing to consider consistency. Just make sure to get a few blocks in 30 min after your work out.
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Old 02-06-2009, 09:56 AM   #7
Charlie Karnick
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Re: Post Workout

I like to go with Carnation instant breakfast after a workout. Pretty much for the same reason as people like chocolate milk but it was more nutrients and post workout is the best time for your body to absorb them.
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Old 02-06-2009, 11:01 AM   #8
Scott Allen Hanson
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Re: Post Workout

Robb Wolf recommends consuming half your carb blocks post workout to improve recovery and to take advantage of the enhanced insulin sensitivity of muscle tissue PWO. In general, for this window, you want higher glycemic carbs (banana, sweet potato). Some protein would be good, but skip the fat during the recovery meal.
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Old 02-07-2009, 05:07 PM   #9
Jonathan Riddle
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Re: Post Workout

whats your take on the post workout supplement Endurox Restore??
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Old 02-07-2009, 06:24 PM   #10
Thomas Baker
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Re: Post Workout

So I should be skipping the FAT blocks and loading on CARB blocks post-workout?

Can anyone reccomend some good, natural whey protein without HFCS, wheat and other horrible ingredients (I just found out mine had this stuff)...
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