Ascent Tasting Today & Post-WOD Nutrition

Feb 1st, 2020

Category: CrossFit

Ascent Tasting Today & Post-WOD Nutrition

Group Row

 

Ascent Tasting & Education
“Ascent is committed to using the best real food ingredients and is designed to improve muscle health and performance.”

The crew from Ascent will be in Southie Green tomorrow! Be sure to swing by for a sample and to learn more about how their products can improve your recovery and time in the gym! We offer many of their products for purchase at the desk, here’s your chance to try some out!

Read on for more information on pre and post WOD nutrition

Want to feel more energized during your work out? Tired of feeling sore days after a WOD? Pre and Post exercise nutrition is where you can really make a difference.

The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of the workout we are constantly putting the pedal to the metal, which in turn burns fuel. If our gas gauge read “FULL” at the beginning, it now reads “EMPTY”. We need to replenish and refuel ourselves to ensure our tank is full for the next workout. If we return with anything less we run the risk of running out of fuel too soon, hitting the wall and potentially hurting ourselves. You wouldn’t want to punch it with the gas light on would you?! It is very important to get fuel (sugar) into our bodies as soon as possible. These fast-acting, super potent sugars can be found mainly in fruits (bananas, strawberries, apples, etc). Naturally, longer workouts require more fuel and shorter workouts require less fuel. But remember, don’t go overboard. Any excess sugars could potentially become stored as fat.

Now let’s explore the belts, pistons and other moving parts. Over the course of our intense workout our muscles are constantly being contracted, which leads to microscopic muscle breakdown. This is also the reason we become sore after a tough workout. But don’t sweat it: our body constantly adapts to this and rebuilds those exhausted, broken down muscles to actually come back bigger and stronger than before. We just need to give it the right building blocks. Those building blocks are called branched chain amino acids (BCAAs or in other words protein). These are essential to life and very important post WOD. The best sources of BCAAs can be found in whey protein powder, chicken, beef, eggs, etc) Again remember, the sooner we get those building blocks into our body the sooner the rebuilding process can occur. Whey protein powder is the fastest acting.

The point is we MUST refuel and rebuild. It is recommended that simple sugars and protein (2:1 ratio) are consumed together within 30 minutes post exercise. Protein shakes blended with ice and fruit are the most convenient way to prepare ourselves for the next workout. Lay off the fat immediately after exercise, as fat tends to slow down sugar and protein absorption.

Warm Up
Partner Up
P1- Row 500m
P2- AMRAP
5 Scap Pull Ups
10 Scap Push Ups
15 Jumping Lunges
-Switch-

WOD
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy*

1 Round of Strict Cindy is:
5 Strict Pull-ups
10 Push-ups
15 Squats

Level 1- 5 Ring Rows, 5 Push-ups, 10 Squats

Extra Work
3 Rounds
20 GHD
10 Deadlifts 275|185

ADV – 6 Rounds