Who wants to be better, faster, stronger, and recover quickly?!
Ooh ooh, me! I do!
Word….
After a workout, your muscles are hungry, your metabolism is humming, and your body can absorb much of the damage caused by eating carby goodness. Carbohydrates have the single greatest effect on the amount of insulin your body releases during this post-workout window (ideally within 30mins after). Insulin, while demonized for increasing bodyfat during inactivity, helps fuel an optimal anabolic response to an intense Crossfit workout. Carbs provide the maximum insulin response. Insulin then herds protein into muscle cells where it gets to work repairing and building. Insulin also directs any excess carbs to replenish depleted glycogen stores to prepare for the next workout. The bigger the insulin response, the better, and the way to get that response is to eat fast- digesting carbs.
So, what should I eat after a workout you ask?
20% of your protein intake for the day. Or to keep it simple, 20-50grams of lean protein. The aminos in a complete protein turn on protein synthesis. This can be in the form of a whey protein isolate powder or a piece of chicken breast.
In addition, 20-25% of your daily carbohydrates, or 40-100g fast-digesting carbs.
Best options:
Simple Carbohydrates
Dextrose
4tbsp dextrose= 40g carbs
23 pieces gummy bears= 41g carbs
Oligosaccharides
100g Smucker’s Strawberry Preserve= 30g carbs
12 Triscuits= 40g carbs
Complex Carbohydrates
Starch
1 medium baked potato= 37g carbs
1 cup white rice= 53g carbs
Any of the above are recommended for a magical outcome. Other types like fructose and sucrose take a bit longer to release insulin. There are lots of supplements to support recovery during post workout as well, but that’s for another time. Stay hungry, eat carby goodness and stay tuned.
-Coach Becca
