Wednesday, April 26, 2017

What are the best carbohydrate foods for your post workout meal?

Simple! A good carbohydrate for your post workout meal answers three requirements:

1) It is low in fructose

2) It is high in glucose

3) It has a high insulin index

Hence some good carbohydrate food choices for your post workout meal are: apricots, kiwis, pineapples, white rice with maple syrup, rice cakes with jam. All these foods tick all the boxes since that are low in fructose, high in glucose and have a high insulin index.

On the other end, bananas, grapes, mangoes, avocados are wrong choices for your post workout meal. Because of their high fructose content these are not well suited for post workout nutrition. Indeed, fructose tends to be shunted towards liver glycogen replenishment at the expense of muscle glycogen stores. Of course liver glycogen is important, but post workout the focus is to reestablish muscle glycogen levels.

Note that it is important to have your carbs alongside a fast digesting protein such as whey protein, as both work synergistically. This simple trick will enhance glycogen synthesis by a very statistically significant 32%.

Read the full article HERE.

 

WOD

Buy In: 1000 Meter Row

3 Rounds:
15 Shoulder to Overhead 115/75#
30 Jumping Lunges

Cash Out: 1000 Meter Run

 

Core Down
2 Rounds:

90’ Lid Slide

RX:
Josh C 1826
Cates 1737
JFruh 1546
Joe 1517
Amanda 1446
Belinda 1543
Jeff W 1732
Aubree 1506
MCKown 1520
Marion 1342
Tweedy 2215
Travis 1350
Jen R 2041
GLord 1855
JLord 1858
Christa 1706
Connor 1616
Toph 1545
Christy 1954
Scotty 2008
Jenny 1928
LMello 1849
Woo 2131
Hollywood 1827
Annie 1938
Fran 2011
Travis 1647
JTob 1323
TNasty 1359
Aimee F 1728
Bill F 1149
Kyle G 1554
D Lay 1354
Joe M 15
P Diddy 1401
Carrie 2015
Erin M 1543
KK 1511
DP 1714
LC 1516
Natalie 2037

MOD:
Tammi 2233
Jeff J 1927
KTrow 1422
Ben 1431
Shane 1909
Shaq 1827
Faith 2457
Michelle 1911
Barb 1920
Erin 1911
Travis 1754
Chad 1845
Court 1805
G Mello 1637
Sully 1555
Ashleigh 1706
Val 1652
Meghan 1705
Sabrina 2018
Jen 1858
Susan 1723
Karen 1837
Jason C 1927
CarolAnn 1942
Cory 1318
Talitha 1816
Bill W 2030
Nate 1741
Jon 1940
Max 1325
Kevin 1824
Taylor 1735
Scott 1920
Jason P 1826
Sarah W 1446
Craig 1550
Chelsey 2127
Chris 1812
Suzie 1947
Denise 2043
Caspar 2113
Don 1946
Tracy 1942
Michelle A 2031
Kate 1724
Dave 2107
Zach 1920
Jeff L 1858
Joseph 2250
Jada 1835
Patrick 2055
Denise 2024
Adam 1733
Amiee 1806

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