A Simple Approach to Post WOD Nutrition

A Simple Approach to Post WOD Nutrition

by Coach Kate Stone

From time to time post-WOD, you may hear a coach recommend that you “drink your post workout shake” or “hit your glycogen window.” At this point you do one of three things: 1) Grab your shaker and down a protein shake (although you’re not sure why, you just listen well), 2) Nod your head, leave the gym and carry on with your day, or 3) You don’t even register what the coach said in your post-metcon puddle of sweat and stupor. Regardless of what group you fall into, it is important that you understand the benefits of proper post-workout nutrition.


In a nutshell, there are a few reasons why you should consume post-workout nutrition. First, post-workout nutrition helps to restock your energy stores (glycogen). Second, it can help to increase muscle size and/or muscle quality. Third, it can help with repairing any damage caused by your workout. So basically, proper post-workout nutrition enables us to achieve the general goals that most of us have for ourselves: perform better, look better, recover better.
Let’s get nerdy for a minute. Stay with me. When we workout, we damage muscle tissues. Sounds counterproductive to getting swole right? We actually become “stronger” by repairing these tissues. This occurs through the breakdown of the damaged tissue and the building of new tissue. We can help this process along by consuming the right food/supplements post-WOD.


Post-WOD nutrition should consist of protein and carbohydrates. It is really your choice how you combine these macronutrients into a shake, snack, or meal. How much of each should you consume? This is where I say that I am not a registered dietitian, so I cannot prescribe a specific amount. From reading through various sites and guides, it is generally recommended that 15-20g of protein and 25-30g of carbohydrates is a good place to start.


Bottom line: If you are not consuming post-workout nutrition of some sort, you’re just cheating yourself of all the gains you could be acquiring through your hard work during WODs. I challenge you to at least TRY it for two weeks and see if you notice any difference in how you feel. What have you got to lose, other than your gains? See what I did there? Do it.
Hugs and Burpees,
For more information or more specific guidelines on post-workout nutrition check out these links:

P.S. – The Gym carries a full line of SFH supplements. SFH produces the cleanest and most ethically sourced products around. As a bonus in purchasing their products, you will be supporting a business that is close to home -SFH is local to our neighbors in Maine. Please check out what they are and what their products have to offer below. If we don’t have something in stock, we can order it for you!


Andrews, R. All About Post-Workout Nutrition. Retrieved from https://www.precisionnutrition.com/about-post-workout-nutrition.
Case, J., Davis, M., & Israetel, M. Renaissance Woman: Fat Loss, Muscle Growth & Performance Through Scientific Eating. Retrieved from https://renaissanceperiodization.com/.

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