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CrossFit includes intense, total-body training sessions that put every muscle to the test. After pushing yourself to the limit of speed and strength, proper recovery is vital. Fueling up is part of the process, which is why our certified trainers share must-have foods to incorporate post-workout. 

Post-Workout

Immediately after a CrossFit session (or within 30 minutes,) consume light carbohydrates such as fruit and honey, which replenish glycogen. Since lighter carbs digest quickly, if you just left the gym, avoid loading up on pasta right after. 

Protein aids in muscle repair, so aim for whey protein (this could be a shake or diet bar you can grab on-the-go.) Whey provides the nutrition you need quickly, but aim for something light that won’t take a long time to make. Stay away from fat too soon, and re-hydrate with plenty of water.

Recovery

Once you’ve cooled down from CrossFit, amp up your diet with more flavorful foods and full meals containing healthy levels of carbs, fats, and protein. Here is what each meal should include:

  • Lean Protein: Lean meat and fish pack in plenty of protein and flavor without excess calories. Opt for chicken and turkey, or sample some seafood. Salmon, for example, contains a high amount of Omega-3’s. Helpful for anti-inflammatory purposes, these aid recovery more quickly.
  • CrossFitAvocados, Nuts, & Olives: These are all healthy fats that provide energy and keep you fulfilled. Avocados make a decadent addition to any plate, and they’re easy to add to salads and sandwiches. They’re also rich in fiber and vitamins, offering a healthy dose of fat. 
  • Leafy Vegetables: Amp up your plate by supplementing protein with an ample supply of leafy vegetables. Whether your choose fresh lettuce, broccoli, or spinach, the plentiful vitamins and minerals will keep your body strong.
  • Whole Wheats: Hours after a CrossFit session are when the cravings kick in, so satisfy your hunger with whole wheat breads and pastas. Not only do they provide the carbohydrates you need to get through each session, but they boost strength to help you fuel up for the next one.

 

Since 2013, our team at Bombers CrossFit in Dayton, OH, has helped athletes achieve their goals in over 5,000 square feet of space. Whether you’re a newbie or an experienced CrossFit expert, our certified trainers will help sculpt the body of your dreams. With an active community along for the ride, it’s time to reach your full potential. Residents in the Kettering, Oakwood, and Bellbrook area can visit the gym online and like them on Facebook for additional information or call (318) 401-1538. 

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