So, in conjunction with my plan to lift more heavy things in an attempt to get stronger, people have been telling me to dial in my post work out food. I don't really know what I am doing with this, but the basics go like this in my mind: - Total carbohydrate intake depends on your level of destruction accrued during the Feet of Strength (FOS), the more the destruction, the more you need.
- Given a level of lean-ness, you will be able to handle more carbs if lean, less if not-so-lean.
- Take your post FOS fuel ASAP
- Make it a "Fast digesting" carb source: sweet potatoes, bananas, milk (according to R. Wolf), and even Gatorade if desperate
- Stick to strick Paleo when ever possible
- Finish with post FOS protien with an hour, hopefully a protien source with parents
I don't know the exact amount I should be taking post FOS, but I'm dialing in around 60-80g. I made about 5 sweet potatoes + 3 persimmons + a little water, with cinammon and cloves, and a little coconut cream. Each serving is 350ish grams, or about 60g+ of carbs.
I'm planning on eating these post FOS.
High level of CNS Recruitment: ie. heavy ass weights = eat more protien (40grams post wod)
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High Level of Muscle Fatigue/Damage: ie "Angie", "Barbara", "Know Pain, Know Gain" = eat more carbs (the leaner you are the more you eat...possibly up to 80-100grams post wod)
Low Level of Muscle Fatigue/Damage: ie: "Clean, Find 1-Rep Max" = eat less carbs (again depends on leanness and goals)
Post WOD Fuel = 45-60 Minutes, eat a balanced meal with meat/veggies/fat. Eat a big meal if you are trying to gain lean mass (this is not easy), Eat a smaller meal if your not.
Try the CrossFit Football Omelet!
http://robbwolf.com/?p=554
Thanks Colin!
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