There is a plethora of information on the interwebs when it comes to nutrition advice.

Everyone claims to have the secret tip or biohack that will make you bigger, smaller, or more of…well whatever it is your goal happens to be. The marketing gimmicks are endless.

Nutrition is a highly individualized journey. There are certainly some wrong answers out there but when it comes to what is right for you the answer could be totally unique. Finding an overall nutrition strategy that fits your goals and lifestyle is essential if you want to have success. If you’re not sure where to begin then start by finding a certified coach who can help guide you through the process toward healthy eating.

When it comes to post workout recovery there are a few key factors to keep in mind. For healthy individuals performing strength training or other forms of high intensity exercise it is imperative that you consume a healthy post workout meal to replenish glycogen in your muscles and provide ample amino acids for protein synthesis.

In one study at the Norwegian School of Sport Science made cyclists performing time trials to exhaustion (TTE). Immediately post workout the cyclists were given a carbohydrate drink, a carb and protein beverage, or a non caloric placebo. The group who consumed the carbohydrate plus protein beverage significantly outperformed the other two groups when performing a second cycling test just 18 hours after the first. The study suggests that if you train hard multiple days in a row then carbohydrate and protein intake post workout seems to boost subsequent performance.

“Exercise makes carbs your friend” -Charles Poliquin

Cyclists in the study consumed carbs and protein in a 2:1 ratio. This means they consumed twice as many carbs compared to protein. The amount given was based on the body weight of the individuals at a rate of 0.8 g carbohydrate per kilogram of body weight + 0.4 g protein per kilogram of body weight.

In a 175 lb. person this would look like:

0.8 g/kg x (175lb ÷ 2.2kg/lb.) = 64 g Carbohydrate

0.4 g/kg x (175lb ÷ 2.2kg/lb.) = 32 g Protein

In a 130 lb. person this would look like:

0.8 g/kg x (130lb ÷ 2.2kg/lb.) = 48 g Carbohydrate

0.4 g/kg x (130lb ÷ 2.2kg/lb.) = 24 g Protein

You can use this equation to calculate your ideal ratio of carbs and protein to optimize post workout recovery. If you don’t like math, understand the science, or are not a fan of measuring then let’s take a look at some quality food sources that would provide you with the desired amounts of protein and carbs. You can select the weight range you fall in and select the foods that best fit your tastes and lifestyle!

Food

Grams Carbohydrate

Food

Grams Protein

Kiwi

10g/kiwi

Chicken Breast

31g/4oz portion

Apricot

17g/cup

Whey Protein

15g/tablespoon

Pineapple

22g/cup

Greek Yogurt

25g/cup

White Rice

45g/cup

Salmon Fillet

28g/4oz portion

Maple Syrup

13g/tablespoon

Egg

6g/egg

 

Food

175 lb person needs

Food

175 lb person needs

Kiwi

6 kiwi

Chicken Breast

4 oz portion

Apricot

4 cups

Whey Protein

2 tablespoons

Pineapple

3 cups

Greek Yogurt

1.25 cups

White Rice

1.5 cups

Salmon Fillet

4 oz portion

Maple Syrup

5 tablespoons

Egg

5 eggs

 

Food

130 lb person needs

Food

130 lb person needs

Kiwi

5 kiwi

Chicken Breast

3 oz portion

Apricot

3 cups

Whey Protein

1.5 tablespoons

Pineapple

2 cups

Greek Yogurt

1 cup

White Rice

1 cup

Salmon Fillet

3 oz portion

Maple Syrup

3.5 tablespoons

Egg

4 eggs

Use this as a starting point to tackle your post workout recovery. The rest of your meals may look very different than this post workout recovery meal in terms of quantities of protein, fat, carbs as well as the sources you get them from. Working with an experienced nutrition coach is the best way to dial in a plan that works for you.

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CrossFit Rise Again

106 400 S,
Orem, UT 84058
Get directions

Need to Call us?
(801) 515-4414

 

We are located on the corner of Orem Blvd and 400 South in the big Yellow Warehouse.
 

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