If you are like a lot of athletes, you get the munchies after a workout.
This is because, if you haven’t eaten before your workout, your body pulls sugar from your blood for energy, which makes you hungry post-workout because your blood sugar is low. And when your blood sugar is low, you get hungry.
It’s enticing to want to raid the fridge after a workout because, after all, you burned a bunch of calories. Anything you eat after a workout will just replace the calories you lost, right?
What you eat after a workout should help you recover, not replace, empty calories. Your body wants to repair the damage done to the protein in your muscles when you workout, so anything you put in your body should help do that. In order to help your body recover, you want to focus on “macronutrients.”
Macronutrients (proteins, fats and carbohydrates) are required by the body to help keep you feeling good, so you want to put as much of these into your body as you possibly can, especially after you exercise.
Eggs, nuts (like almonds) and chicken breasts are loaded with protein and should factor into your post-WOD diet. And, while whole eggs are high in protein, egg whites are practically all protein, so it’s not a bad idea to stick to egg whites if you are thinking about including eggs.
As for chicken breast, one roasted chicken breast without skin contains 53 grams of protein and only 284 calories, making it an obvious choice to for a post-workout snack. This versatile piece of meat can also be paired with a high-protein vegetable like broccoli, making it a quick and easy option.
(This list has 20 high-protein options for your consideration. We’re sure you’ll find something you like.)
Contrary to popular belief, not all fats are bad for you, so consider a few options to go along with your protein intake. Whole milk is more effective at promoting muscle growth after a workout than its skinnier cousin, skim milk, for instance. When planning what to put in your body after working out, you do want to work on regaining muscle, so a glass of whole milk can do the trick.
When you work out hard (yes, Fran counts as a hard workout), the glycogen your body has stored up gets depleted, so you have to fill up the reserves. This is where carbs come in. Consuming carbs after a workout will help get glycogen storage back to a healthy level. While you probably want to limit foods that are high in carbs as part of a regular diet, they are fair game after you have spent energy at the gym. Foods like white rice, potatoes (regular & sweet), and bananas are all good options to put in your belly to recover as quickly as possible.
We know you’re not thinking about your next meal while lying on the floor in a puddle of sweat, so we wanted to give you some ideas to have in the back of your mind when you get around to thinking about what to eat to fuel your body for the next WOD.
Interested in learning more about CrossFit? Schedule a free, no-sweat intro today!
Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.
It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.
This month’s spotlight is on Jessica Creekmore, a member since October 2016.
When did you join Grand Trunk, and why?
Jessica: My husband, Ben, and I joined in October of 2016. I was bored at my other gym and not making any progress. I found I wasn’t able to motivate myself to the potential I knew I had. Ben convinced me to try CrossFit. The first workout was handstand push-ups, dips, push-ups, and some other stuff that made me not feel my arms for a month. Diana was surprised we came back, to say the least. But we did and I have never regretted it.
What do you enjoy most about GTCF and CrossFit?
Not having to come up with the workout. It’s a different workout every day, so you don’t get stuck in a rut. And you actually work your entire body. Most importantly, it’s a very positive environment. There isn’t anything you can’t push through when you have an entire class rooting for your success.
What is your favorite movement?
What is a CrossFit goal you have achieved that you are most proud of?
- 30” box jumps (although I haven’t done many of them)
- Squatting more than 200 lbs
What is a current goal you are working on and hope to accomplish?
Flipping over for a handstand hold. I can only do it with Diana, FYI – she is the magic sauce. (I have a terrible fear of flipping my body over itself – I can’t do a cartwheel.) I also want to string together more than 5 double-unders in a row.
What advice would you give a new member or someone who is thinking about trying CrossFit?
CrossFit won’t make you throw up (as I originally thought before trying). It’s more than going to the gym. It’s a lifestyle. It’s a community. It’s a family. It’s a support system for every part of life. It’s so much more than a workout. Plus, the Halloween party is on point.
How has CrossFit impacted your life outside of the gym?
I make my husband feel my muscles, haha. More energy. More confidence. I know what I am capable of and I eat better!
What is a fun fact that people might not know about you?
I love British & Russian history and I can’t stop reading books. I was also a Girl Scout for 11 years. That’s a lot of cookies.
If you could create your own WOD, what would it be?
15 minute AMRAP:
12 box jumps
1 grass run
12 power cleans
Fill in the blank: I CrossFIt (because/so I can): I don’t want to be that girl at the Planet Fitness who jogs the treadmill every day and does some machine movements. I want to be more than that. I am more than that. I can and I will.
If you’d like to schedule a free, no-sweat intro, sign up today!
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29665 WK Smith Dr. Suite B New Hudson, MI48165