Carbs + Protein + Fat = Post WOD Nutrition

Post workout nutrition can be broken down into two types of recovery meals known as metabolic and strength.  Anytime you are getting in metabolic conditioning you need to fuel back up with carbohydrates, protein and fat.  When you’re performing a majority of strength movements you may want to cut back on the carbs and have a little more protein.  These good carbs can be found in yams, sweet potatoes and squash.  I like to sprinkle a little cinnamon on mine.  Avoid fruit post wod if you can, this will only increase your glycogen levels by producing and unwanted/needed insulin kick.  If you do not have time to get some real food within 30-45 minutes post WOD, then have a protein shake.  I recommend SFH Recovery; the key thing is to read the labels so you know what you are putting in your body.  BUT remember real food is always best for a faster recovery.


I don’t claim to understand how this all works, but much like our brains after a workout our bodies are primed to grow, so you’re really missing out if you are not feeding the machine something post WOD.

Finally, you are going to have to tinker with this.  Not everyone is the same, which means there is not exact amount to this, see how you feel.  Ask yourself if what you are eating post WOD is helping you reach your goals, if not change it. 

Sample Post WOD snacks courtesy of Robb Wolf:

Protein Options:

  • Packets or easy-open cans of water-packed tuna, salmon and/or sardines
  • Hard boiled eggs
  • Pre-cooked steak or chicken sliced into easy to eat strips
  • Mini paleo meatloaves (make your meatloaf in muffin pans)
  • Jerky (get the good stuff– Slim Jim’s are NOT the ‘good stuff’)
  • Pre-cooked frozen shrimp (just run them under water to thaw and they’re ready to eat!)

Carbohydrate Options: (consider your goals here!!!!)

  • Pre-cooked sweet potatoes (baked, roasted, etc) – these are even good cold!!
  • Packets of baby food sweet potatoes and/or squash blends (there are lots of them out there!!!)
  • Cans of sweet potatoes, squash and/or pumpkin (unsweetened)
  • Fresh fruit (this is not the best choice – but can work in a pinch!)

Fat Options: (again, consider your goals!!!!)

  • Unsweetened Coconut chips/flakes
  • Raw coconut meat
  • Medium Chain Triglyceride oil (MCT oil)
  • Nuts and/or olives (not the best choices – but can work in a pinch)

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