Feb
20
2018

Crossfit Syosset/ Wednesday, February 21st

  • Divide your protein intake up roughly between each of your meals.
  • About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.

    Breakfast:  About 15% Of Total Caloric Intake

  • 1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
  • 2/3 of protein (eggs, milk, lean meat)
  • Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
  • Your choice of fruits and Veggies from the list
  • Water or Green Tea

All Other Pre Workout Meals & After 4-6 Hours After Workout:

  • 1/3 of starchy vegetables and or Fruits (greens, sweet potato, salad, etc.)
  • 2/3 of lean protein
  • Small portion of good Fats
  • Any of the listed fruits and Veggies
  • Water or Green Tea to drink

Pre workout nutrition 

      • 30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
      • 5-15 grams of whey or BCAA powder

Post Workout Nutrition 

  • 20-40 grams of Whey Protein
  • 40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
  • 1-2 grams of BCAA’s
  • 1-2 grams of Glutamine

1-2 Hours After Workout:

      • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
      • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
      • Minimal fats
      • Any fruits and veggies from the list
      • Water or green tea to drink

3-4 Hours After Workout:

      • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
      • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
      • Small serving of extra good fat
      • Any fruits and veggies from the list
      • Water or green tea to drink

4-6 Hours After Workout:

  • 1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
  • 2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
  • Small serving of extra good fats

Pre-Bed Meal:

      • 1 cup of skim milk
      • 1/2 scoop or Whey Protein
      • 1/2 scoop of casein protein OR
        2 cups skim milk + 1/2 scoop whey

Skill:

Overhead Squat
5 x 5

Split Jerk
10 x 1

Workout:

4 Rds
Run 400
3 Cleans @225/150
5 Muscle Ups

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