Post Workout Snack.
By
Kate giving Fran a run for her money!
Miguel asked a good question on Tuesday with regards to weight loss while on Paleo. CFV’s Colin Jenkins, who many of you know recommended that Miguel start adding to his immediate post workout snack and this got me thinking. After a little bit of research on Robb Wolf’s site (for those of you who are new to CrossFit, Robb Wolf leads the CF Nutrition Seminars www.robbwolf.com ) and found this post workout meal of Rob’s.
“I used ~ 50g of Whey protein from a brand called Isoflex. It’s a mix of whey protein isolate, hydrosolates, glutamine peptides, some insulin sensitizers and other goodies. I ran with a vanilla flavor that is sweetened with sucralose. To this I added about ¼ can of coconut milk (legit Thai coconut milk…hardly any English on the can, not Whitey watered-down crap!) and 2 heaping tablespoons of coco powder. I shot this concoction down as soon as I wrapped up my CrossFit Football or ME-Black Box session. Recovery was good as in I was not particularly sore and miraculously, I started to lean out again, especially when I upped my fish oil to about 15g/day (Kirkland brand). Overall I was getting in less than 50g of carbs per day and feeling pretty damn good. Strength was solid, short met-cons were “ok” and I started to look like someone who “strength trained”.
(http://robbwolf.com/?p=634)
Do any of you have a favorite post workout snack that you’d be willing to share? Post to comments!
Today’s Workout:
1-1-1-1-1 Snatches
11 Comments
October 16th, 2009 at 10:54 am
My PWO Shake:
3 cups frzn strawberries
1 scoop chocolate egg protein powder
1 spoonful peanut or almond butter
1 cup chocolate almond milk (unsweetened kind)
1 teaspoon creatine
2 caps R-ALA (creatine “helper”)
Blend all together, and put in my little cooler w/ an ice pack before going to the gym. Pretty good stuff. Can also play with the amount of strawberries vs. nut butter to get more or less carbs – this version is Zone @ 2x fat.
October 16th, 2009 at 11:17 am
Cool…
Was wondering about whey being Paleo, and found this post on the CF Forums:
“Mathew- I am assuming the powder is some kind of whey right? Still dairy so IMO if you do not have any adverse reactions(GI disturbance, runny nose, fuzzy headed) after drinking this stuff go for it. Like I mentioned in another post chew your shake…it will digest better. From a strict paleo perspective dairy is off the menu but so long as none of the above symptoms arise and you do not have a history of autoimmune disease in your family it should not be a problem.
Robb (Wolf)”
Robb’s response throws me into the Paleo Confusion Zone again. I seem to be constantly knocked around by a multitude of different Paleo opinions: Coffee? Maybe, maybe not. Bacon? Maybe, maybe not. Now dairy? But only if it doesn’t effect me adversely or if I’m not “strict” Paleo? Arrrrrgggghhhhhh!
Either the Paleo is overworking my sense of logic or I’m reading way too much into it.
October 16th, 2009 at 11:25 am
Oh and I just watched this, and immediately wanted to punch someone in the nuts:
http://vimeo.com/6875240
October 16th, 2009 at 11:47 am
My PWO mix:
Half cranberry juice/H20
Scoop of Protein Powder
Heaping tablespoon of creatine (haven’t used that in awhile though)
The sugar in the juice helps me get my mind/body back to normal fairly quickly after the workout.
Migs- Dont worry about the double under guy. He’s canadian.
October 16th, 2009 at 11:56 am
This is, frankly, too complicated to be useful to me. What about something simpler? I toss a banana or apple in my workout bag, and just munch it on the way out of the gym. Is the added complexity really worth it?
The Claw
October 16th, 2009 at 12:29 pm
Malzone:
http://www.thegreenhead.com/imgs/canada-americas-hat-tshirt-1.jpg
Claw:
Maybe some hard boiled eggs to go along with the fruit?
October 16th, 2009 at 1:49 pm
Migs, LOVE my hardboiled eggs! My pre-workout meal is a hardboiled egg and about a cup of cottage cheese. Then the fruit afterwards.
The Claw
October 16th, 2009 at 1:49 pm
I never though about a post WO snack.. I usually eat lunch or dinner about 30 min to an hour after the WO and it consists of meat, veggies, and some avocado or nuts. Should I be having a snack and then eating a little bit later?
Sounds like the snacks are to bulk up a bit, or am I wrong? I’m not looking to bulk up, but should I be taking protein powder and doing shakes?
October 16th, 2009 at 6:00 pm
Apples and almond butter. Or lunch.
October 16th, 2009 at 6:08 pm
KJ – it’s always good to have something get into your system as soon as possible after a workout, a little bit of sugar or protein especially to replenish what you’ve just lost in the workout. If you’re going straight home and eating, then I wouldn’t worry about it so much, unless you’re losing more weight than you are comfortable with. In that case a quick post meal snack can curb that immediate weight loss.
March 23rd, 2010 at 10:00 am
It’s pretty awesome having nutrition as my life. I always tell people when they ask me what kind of supplements to take. Start with the basics and get some whey protein as a body building supplement then if you want, try an EFA stack for weight loss. As always throw in a multivitamin.