The Paleolithic Solutions seminar has some simple solutions for Post WOD foods:
“After exercise we have a phenomenon called ‘non insulin mediated glucose transport”. It’s a period of time in which we can fly glucose and amino acids into the muscle without much insulin AND we improve recovery. For large WODs we can shift upwards of 50% of the day’s carbs into the Post Workout (PWO) period. The optimum time for this is less than 15 minutes PWO, it’s still good at 30 min, and almost back to baseline by an hour. Timing is critical if you want the most from this!
Might help with fat loss… might not. Be clear about GOALS!
Athletic maintenance at 14-17 cals/lb
Strength WOD: 25-50 g Protein & Fat or Carb (need to lean? gain?)
“Big” WOD: 25-50 g Protein, 50-75g Carbs
“Little” WOD: 25-50g Protein & Carb
Multiple sessions? Throw some in after both WODS.”