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:

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