Maximize Your Gains Post-WOD

Dr. Rich • September 28, 2024

Why Protein and Carbs Are Key to Recovery

Three smoothies are sitting on a table with strawberries and mint leaves.

Crushed your WOD? Now it’s time to refuel! After any intense CrossFit WOD, your muscles are spent, and your energy levels are drained. What you do next can make all the difference in your recovery and muscle growth. That’s why what you eat after a workout is crucial. Athletes know that post-workout nutrition is key, and science backs it up—combining protein and carbs after a workout helps you bounce back faster and come back stronger.

Here’s why you need this power duo for your recovery.


Why Protein Is a Must Post-Workout

When you smash your lifts or crank out reps, tiny tears form in your muscle fibers. It might sound bad, but this is actually how your muscles grow stronger. The key is giving your body the right tools to repair and rebuild, and that’s where protein comes in.

Protein post-workout kickstarts muscle repair and growth. In fact, studies show that consuming high-quality protein (like whey) right after your workout maximizes muscle recovery and growth. Without enough protein, you’re leaving gains on the table!


Don’t Forget Carbs

Sure, protein is important, but don’t skip the carbs. When you’re grinding through a tough workout, your body uses glycogen (stored carbs) for fuel. After you finish, those glycogen stores are depleted and need to be refilled. That’s where carbs come into play.

Carbs help replenish energy, restore glycogen levels, and get you ready to attack your next workout. The best time to get them in? Within 30-60 minutes after you finish your workout.


Why Protein + Carbs = The Ultimate Recovery Combo

What’s better than protein or carbs alone? The two together! Combining them post-workout boosts recovery even more. Studies show that consuming both protein and carbs after exercise increases muscle protein synthesis (your body’s way of building muscle) by a whopping 350% compared to eating nothing and 200% more than just protein alone!

Plus, this combo helps refill those glycogen stores faster, which means you’ll feel more energized for your next WOD or the rest of your day.


How Much Should You Eat Post-Workout?

Now that you know why protein and carbs matter, let’s talk numbers.

  • Protein: Aim for 20-30 grams of high-quality protein post-workout. Think whey protein, lean meats, eggs, or plant-based options like soy or pea protein.
  • Carbs: Shoot for 30-50 grams of quick-digesting carbs like bananas, white rice, pasta, or sweet potatoes to refill your glycogen stores.

If you’re an elite-level athlete or training multiple times a day, you may need even more carbs—up to 2-3 times this amount!


Take Your Recovery to the Next Level

If you want to see the best results from your workouts, don’t skip out on post-workout nutrition. Protein and carbs together will help you recover faster, rebuild muscle, and dominate your next WOD.


Need Help with Your Nutrition? We’ve Got You Covered!

At CrossFit Enforce, we know that recovery is just one piece of the puzzle. Our nutrition coaches can help you create a plan that supports your training, recovery, and overall well-being. From nutrition to mindset and lifestyle, we provide personalized coaching every step of the way using the Health Steps Nutrition program. Book an appointment or call us (240-813-8066) today to start leveling up your performance!


References

  1. Moore, D. R. (2019). Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Frontiers in Nutrition, 6(1 Pt 1).
  2. Cintineo, H. P., Arent, M. A., Arent, S. M., & Antonio, J. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, 5(Suppl 2).
  3. Van Vliet, S., Martinez, I. G., Beals, J. W., Burd, N. A., & Skinner, S. K. (2018). Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients, 10(2), 224.
  4. Betts, J. A., & Williams, C. (2010). Short-Term Recovery from Prolonged Exercise. Sports Medicine, 40(11), 941–959. 
  5. Pritchett, K., Bishop, P., & Pritchett, R. (2011). Nutritional strategies for post-exercise recovery: a review. South African Journal of Sports Medicine, 23(1), 20.
  6. Bonilla, D. A., Odriozola-Martínez, A., Kreider, R. B., & Pérez-Idárraga, A. (2020). The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. International Journal of Environmental Research and Public Health, 18(1), 103. 
  7. Gonzalez, J. T., & Wallis, G. A. (2021). Carb-conscious: the role of carbohydrate intake in recovery from exercise. Current Opinion in Clinical Nutrition and Metabolic Care, 24(4), 364–371. 
  8. Alghannam, A., Gonzalez, J., & Betts, J. (2018). Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients, 10(2), 253. 
  9. Ziegenfuss, T. N. (2004). Postworkout Carbohydrate and Protein Supplementation. Strength and Conditioning Journal, 26(3), 43.


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