Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

Saw this on OPT's site - a general guide I think based on body fat %

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Interested to see what people are doing for their post wod nutrition

[Rob]

ROB
30-40min pre wod in the morning
2 egg white omlette
1 banana
1 tea spoon peanut butter
1 L h2o

30-40min pre wod in the afternoon (ie CrossFit Endurance)
1 cup mixed veggies (broc, caul, carr, bean, caps)
100g tuna or bolognaise (mince)
2 teaspoons peanut butter

all sessions post wod- That is immediately after as soon as I stop feeling like I am going to vommit
2 egg white omlette (pre made)
1 apple
1 teaspoon peanut butter

with in 1-2 hours of finishing workout (generally morning sessions)
6 egg white omlette
fruit salad (rockmelon, watermelon, honeydew melon, grapes about a chinese container size)
2 teaspoons peanut butter