Post Workout Nutrition-Recover Optimally - CrossFit SPT

Post Workout Nutrition-Recover Optimally

What are you doing to recover after your work out? From training for your summer bod to training for the CrossFit Open, proper post work out nutrition is key for earning the results you want.

Our bodies need a protein and a carbohydrate post workout. After laying the foundation with a multivitamin and fish oil, a post work out glucose (carb) and isolate protein are the next most important products to add to your routine.

Why are both important to take TOGETHER?
Contrary to belief, when we work out we are not building muscle, rather we are breaking it down. We are depleting our bodies of its stored energy called glycogen. Immediately after a CrossFit workout our bodies first job is to restore and replenish the glycogen, before recovering the muscles.

If you take just a protein, your body will take that protein, turn it into glucose and use it to restore the glycogen first, then use what is left over of the protein to recover our muscles. On the other hand, if you take just a carb your muscles will not recover properly since it will not have the protein to repair your muscles.

Not just any carb post workout will do either, you need a fast digesting carb. We recommend a dexanhydrous glucose powder because it is the simplest carb. It is more simple than dextrose, white potatoes, a pop tart, chocolate, or any fruit. All carbs you eat will eventually break down to glucose …. eventually being the key word here. Speed is king post workout, so giving your body a pure glucose is the absolute fastest way to give your body what it needs. This simple carb source, ignition, will restore the energy you lost during your training, and will drive protein to do it’s job recovering your muscles.

There are many types of protein powders out there, but there is only one that is formulated for post workout nutrition. With a post work out protein you don’t want a blend of proteins, it should be 100% whey protein isolate. Whey protein isolate is a type of protein that rapidly digests to get to your muscle cells quickly. When a whey protein isolate is hydrolyzed, it is broken down to the point it can skip a portion of the digestion process for an even faster recovery.

You also want an isolate that has been processed at a low temperature and is naturally filtered. This process is called low temperature processed, crossflow microfiltration! This process takes longer, therefore most supplement companies do not do this, even though it yields a higher quality product.

This process could be compared to grilled chicken. When chicken is cooked at a low temperature it is juicy, tasty, and your body is able to absorb the nutrients from it. If you cook the chicken too fast at a high temperature, it is safe to ear but it will be burned, taste horrible, most likely upset your stomach and make you feel bloated (like a low quality protein powder will do as well), and many of the nutrients will have been cooked out.

Since you want to get into recovery as fast as possible, post workout nutrition is the ONLY time where a supplement should be used over whole foods. This protein and carb duo, Phormula 1 and Ignition, can digest and get your body into recovery much faster than whole foods can.

We recommend 1st Phorm’s Post Workout Stack. We have both used this product while competing and for everyday training. There are many brands of protein out there, so just make sure whatever you choose to use follows the criteria listed above for the optimal recovery your body deserves. If you have any questions about the products you are currently taking, please let us know and we can help you figure out how best to use it for your goals!