Paleo Post Workout Recovery
February 1, 2013 Nutrition, Paleo Challenge
The CrossFit Auckland 28 Day Challenge started today! We’ll be blogging regularly to provide additional resources and interesting reading to build your knowledge and provide support. We’re pretty impressed with the level of preparation members have made for the challenge, and the questions we’ve received thus far have been really good ones! Also keep posted on facebook for daily quick tips.
The topic we’re covering today is Post Workout Recovery Meals as well as touching on preference for whey or egg derived protein powder for pre/post workout shakes.
HALT THE CATABOLIC EFFECT QUICKLY AFTER EXERCISE STOPS:
Consuming a meal or supplement high in both carbohydrates and protein is ideal and should happen as soon as possible after exercise. Subsequent meals can be 45-60 minutes after. Providing adequate nutrients in the right balance within 30 minutes after exercise is essential for recovery.
Post workout nutrition: High or Low Carb?
What to eat for a post workout meal.
Pod Cast with Rob Wolf The Paleo Solution – Episode 81 – Go to min 38:32
Author Rob Wolf
The below links from Charles Poliquin are a little more technical than most of you are concerned with, however if you want to specialise your post work out recovery, or understand the science in more detail – Charles Poliquin is the guru.
Top five things you must know about post workout nutrition.
The best alternative to solid food.
Author Charles Poliquin
QUICK GUIDE IDEAS:
Get protein 20–30 grams and carbs (20–60 grams) e.g. stewed apple, mashed sweet potato and whey or egg protein or smoothie:- you will have seen Laura go straight to the fridge after WODs to re-fuel with her apple and kumara combo. Jess is going to try a coconut milk, egg and berry smoothie… let us know how that goes Jess.
Choose higher glucose fruits – glucose replenishes muscle glycogen, fructose goes to liver. Berries are a “best choice” option and packed with antioxidants. If you’re striving for fat loss, keep fruits to 2 serves per day.
Coconut water (no added sugar) plus protein powder.
Solid meal ideas: Tuna or salmon and sweet potato / kumara / home made apple sauce (no sugar added). Prepare ready to eat afterwards.
PROTEIN POWDER – MAKING THE RIGHT CHOICE:
Whey Protein (milk protein) is derived from the liquid by-product when making cheese – the whey. Some whey protein also has the lactose removed.
Casien, also a milk protein is generally the type that’s responsible for diary allergies and intolerances.
Egg white protein (Eggcel or Red8) are unflavoured, un-processed pure egg derived protein. Egg white protein powder has the highest BCAAs of any protein. Previously members who tried the eggcel have not liked the flavour – we suggest using these for smoothies with added berries or other fruit for best flavour.
Protein powders highest in BCAA’s: egg white, 4.3g per 25g then whey 3.5 per 25g. Meats 3.4 per 100cal (about 25g protein)
Egg white protein powders available through Julianne Taylor 0800 72 74 72:
Red8 brand 300 grams $45.00. Eggcel 1kg, $69.00
If you choose to use a whey protein product, this does fall in the DAIRY category which is eliminated in the Challenge Level 0 Paleo. You WILL NOT earn the daily points for No Diary if you take a whey protein product as your pre or post workout meal. Whey protein powder is a good source of growth promoters, however it is NOT recommend for anyone with diary intolerance or allergies, gut issues, auto-imune issues, or those of you whose primary goals include fat loss.
Level 1 – trial eliminating diary for 2 weeks, then re-introduce it to experience the contrast.
For level 0 – does anyone know if there any way to find coconut milk that is not in a can or packaged?
Re: post work out meal, for example a smoothie or puree of kumara and apple…. is adding raw egg white enough? Or does it need to be the yolk as well?
Yes you can use egg-whites only for your smoothies, and for egg-white omelettes etc
I’m a fan of the Eggcel Liquid, its great for egg white scrambles etc, but it has also reminded me of my favourite childhood dessert i called “apple snow” (homemade stewed apple and whisked eggwhites, folded in together)…in fact, i’m gonna bring it with me this sat as my PWM!!