Post Workout Nutrition
Optimal PWO Nutrition
What should one consume for the optimal PWO “meal”? The answer to this question might cause a bit of a stir in the CrossFit community because the optimal PWO meal is a shake consisting of a combination of protein and carbohydrates at a minimum.
Why a shake and not a meal? The primary reason has to do with absorption rate. Liquid meals are normally digested and absorbed at a slightly quicker pace than a comparable solid-food meal. The faster you can make amino acids (protein) and glucose (carbohydrates) available to the muscle cells, the greater the potential PWO recovery response.
Your PWO shake should consist of, at a minimum, both whey and casein protein and a simple carbohydrate. Whey and casein each provide unique anabolic benefits in the PWO environment. Whey is quickly absorbed and provides a powerful protein-synthesis stimulus. Casein has a significantly slower absorption rate and stimulates protein synthesis to a lesser degree than whey, but it blunts protein degradation (catabolism) to a much greater degree, and its slower absorption rate allows for a longer delivery of amino acids and a better overall net retention. Contrary to some claims, consuming whey and casein together does not blunt the positive effects of either; rather the user enjoys the benefits of each.
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