Post Workout Protein

A few days ago we put a post out about Carbs in your Post WOD nutrition. Today we are going to discuss the benefits of Protein as well in your post WOD nutrition. One thing i'd like to start with before we get into the article is that regardless or Carbs or Protein and how you combine them post workout, everyone is unique! The things we are discussing are principals that we believe in and promote at CrossFit Freehold, but that doesnt mean they work for everyone. Sometimes you need to experiment a little bit until you find the right way that works for you.

Similar to Carbs, Protein should be combined with them as close to the finish of your workout as possible. After your workout we have a 15 minute window for peak nutrient absorption. Now that does not mean if you take in your nutrition 30 minutes after the workout you're screwed, but the sooner we can take it in, the better.

Regardless of your workout, whether it be a specific strength session, a metcon, or a combination of both, you should always aim for 25-40g of protein following your workout. One thing that we did not discuss in the Carb article was the quantity needed after your workout. That will typically be dependent on how long and intense your session is. That could range from 20-30g for a 4-8 minute workout to as many as 30+ grams of carbohydrates for a 12+ minute workout.

It doesnt matter which way you look at it, protein is essential for exercise. Anyone who takes part in an exercise regiment will need more protein than someone who doesnt. When you exercise, you are tearing and breaking muscle fibers apart, which then need to be repaired by the body, requiring protein to do so. This is why Protein is especially important to consume after a workout so it can begin repairing the "damaged" muscles during training. This is why it is very common to see people at the gym drinking protein shakes to help increase the impact of the exercise. The sooner we ingest Protein (and carbohydrates) the faster our body begins recovering.

If you are exercising but find yourself with low energy or feel that you are not building any lean muscle, it may be due to the fact you are not consuming enough Protein throughout your day. In a future article we will discuss the concept of Macronutrients and how important they are to balance throughout your day so you can maximize your training sessions and overall Health. One thing to keep in mind, you want to limit or eliminate the use of Fat post workout. The most important reason being is fat slows down the digestion of many of the key nutrients we are demanding for recovery. There are many other physiological reasons why it is not recommended to consume Fat in your Post Workout nutrition and in a future article we will discuss those.

For now, all you need to focus on is consuming a Carbohydrate and Protein rich meal or shake as close to 15 minutes, give or take after your workout. By doing so, your body will rapidly begin repairing itself from the workout promotion better recovery and less soreness!


Coach Nick