Post-Workout Nutrition

The objective of post workout nutrition is to optimize recovery by replenishing glycogen stores
and providing protein to begin tissue repair. In theory, this improves the results of your next
workout of the day(WOD), decreases hunger throughout your day, and improves body composition. However, despite
all the possible benefits, implementation is quite varied among different athletes. The common
trend seems to be:

1. High glycemic load carbohydrates (fruits, berries, sweet potatoes, etc.)
2. Easily digestible protein (eggs, milk, etc.)

The science behind post-workout nutrition is that in the time window directly after high intensity
exercise your body gets a “get out of jail free” card with respect to high glycemic carbs. This
window spans from when you finish your last rep to 2 hours later, but is most potent in the first
30-45 minutes after the WOD. Not only are you less affected by an insulin spike during this
time, but your body can actually productively use that insulin in replacing glycogen. Some
athletes also like to include protein to start the tissue repair process. Therefore, most post-workout
meals are light. Here are a few examples of post-workout meals:

-Whey protein shake made with coconut milk or mixed with water.
-Two hard boiled eggs and apple slices with almond butter
-Sweet potatoes, chicken, and fat such as sliced avocado or handful of almonds

Authored by Katie Crowe, a former collegiate volleyball player and triathlete, she enjoys helping others
discover true fitness and reach their fitness goals.  Katie is a mother of three plus a Level 1 certified CrossFit
coach. She has operated CrossFit from her home since 2010.

For more information contact Katie: 
katiecrowe@ymail.com

Just RUN!

With the Fun Run coming up next week, Healthy Kids Initiative at OPE would like to inspire you to get moving this weekend!  If you need motivation, sign up for a race and work your way up to running a 5K, half-marathon(13.1mi) or marathon(26.2mi).  There are countless programs in running books and magazines for getting off the couch and hitting the roads or beach.    Inspiring stories are told about overcoming adversity by persevering and easing depression, anxiety, and more just by running.  It may be surprising to some, how running can affect your feeling of wellbeing.  Healthy activities usually lead to healthy diets which also contribute to feeling well.  If you have children, you already have a reason to run!  Running is free and it’s FREE-ING.  Inspire our children to run next week to raise money for our school by getting out there yourself and running.  If you can’t run then walk.  You’ll be surprised how excited they’ll be to join you.  Children are great motivators.  If you would like to get started but don’t know how, email me or comment on the blog!    If you already run, visit the blog and share what inspired you to get started and why you still run!

For upcoming races in our area visit:

www.runningintheusa.com/Race/List.aspx?Rank=Upcoming&State=FL&Page=1

 

Authored by Kim Usry, fitness chair of Healthy Kids Initiative, at Ocean Palms Elementary. 

For sources please contact Kim at kbusry@gmail.com or visit opefoodandfitness.blogspot.com.