Post workout meal
Lauren and Nathan enjoying their gourmet (notice the lemon zester in Nathan’s hand) breakfast a few minutes after completing a workout last week. Their sound nutrition habits are apparently paying off. Nathan and Lauren have been making great gains lately which include fastest men’s and women’s 500 meter row time!
The post workout meal is a critical, and often overlooked aspect of training. After completing a workout your body needs to be re-fueled as soon as possible, most studies show eating within 45 minutes renders optimal recovery. If possible, try to stay away from meal replacement bars and shakes. Real food, consisting of protein, carbs and fat will almost always be a better choice than a bar. I’ll be posting more info on the post workout meal soon.
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Sports Performance WOD:
With a running clock perform the following every 2 minutes for a total of 12 minutes:
3 Hang Squat Snatch @ 95lbs.
6 Box Jumps @ 32″
3 Figure 8 Drills
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Tuesday’s WOD:
Row 500m
then 5 Rounds of:
8 Thrusters
10 Ring Rows (or 3 Muscle Ups)
12 Medball Cleans
finish with (1) 200m Row
Whole milk should not be ruled out as part of a post workout meal. It is what every protein shake wishes it could be and it tastes a lot better, too.
So – what are they eating????
I forget exactly what Lauren brought, but I had an avocado/goji berry/pumpkin seed mash in sprouted corn torillas with lemon zest on top.
The goji berries were soaked overnight in lemon juice.
The pumpkin seeds were soaked for 8 hours, salted, and slow roasted for 8 hours at 150 degrees (A LOT easier than it sounds). The berries and seeds were then mashed together with avocado. The sprouted corn tortillas can be purchased at Whole Foods. Not the highest in protein (although pumpkin seeds have the highest amount of protein among nuts/seeds), but very high in nutrients and healthy fats.
As a side note – nuts/seeds should never be purchased preroasted. Buy raw and soak them yourself (http://www.thenourishinggourmet.com/2008/07/soaking-nuts.html).
Tom – I love your selection of whole milk. If you take a look at the label, you’ll notice that it is very Zone-like – having an ideal ratio of proteins, fats, and carbs. Mother nature knows what she’s doing!! For all dairy (milk, cheese, yogurt, cottage cheese, etc.) it’s imperative that you at least do organic. Of course, raw is best (www.organicpastures.com).
Nathan – wow! That sounds great and very nutritious! Do you have any websites / resources that you use for recipe / meal ideas?
Nabil – I absolutely love this website! Your writing is very interesting to read and informative. I usually check out your site daily in hopes for new information. Keep up the great work!!
/christina
That link I posted is a great site for recipes (www.thenourishinggourmet.com). She gets a lot of her info from Nourishing Traditions by Sally Fallon. It is one of the best nutrition/recipe books available and one that I recommend to all of my clients that ask for a good nutrition book. It goes back to the way we used to do things (and the way we SHOULD do things).