Post Workout Carbs

If you CrossFit or take part in any other form of High Intensity exercise you are probably well aware of that crash and burn feeling you get after a brutal WOD (Workout of the Day). During the workout, inside our body a million different things are happening. One of the main things is that our body is searching for fuel in efforts to sustain the current activity we are going through. Specifically in this post we will be talking about Carbs as a fuel source and their affect on the body. In future articles we will touch on Protein and its importance Post Workout as well.

When are body is at rest we are in a state of homeostasis brought on by the parasympathetic nervous system. When we enter Beast mode during one of our workouts we then enter what is commonly referred to as "fight of flight" aka Survival Mode. This is brought on by our Sympathetic Nervous System and serves a different purpose. Both systems are very necessary for survival.

During intense exercise we dig pretty deep into our Sympathetic Nervous System which leaves us feeling depleted after training. Physiologically, this is mainly due to the brain signaling the adrenals to dump adrenaline into your system to amp you up so you can continue to thrive and sustain the current state your body is in.

Carbohydrates have a huge hormonal effect on insulin levels within our body and for that reason we all benefit from carbs post workout. When our insulin is spiked, it shuts down the Parasympathetic Nervous System response, fight or flight, and brings you back to homeostasis more quickly. Although some of us love being in that Fight or Flight system, our body loves the balance of homeostasis and our goal is to return back to that as quick as possible after a training session.

Something that is VERY important to keep in mind.....the longer we stay in the Parasympathetic Nervous System state, the longer it will be until we begin recovery. In essence, the faster absorbing the carb source that you choose means a greater insulin response which will bring you back to homeostasis more quickly. Consequently, the longer you go with inadequate recovery, the deeper of a hole you dig yourself into metabolically and hormonally speaking.

Post workout I prefer to ingest some liquid nutrition, which is a blend of Carbs and Protein so my body can begin recovery as fast as possible. There is nothing wrong with whole food sources post workout, but sometimes having a shake readily available is the most convenient thing. As you can see, the need for carbohydrates post workout is extremely important. If you're not ingesting carbs within a 15-45 minute window from your training you are not optimally recovering from your workout. Just remember, if High Intensity Training (CrossFit) is your thing, recovery is the most important piece to our success and longevity in training.

Coach Nick