Hi everyone,

Currently after my CrossFit workouts or intense workouts I eat the following.

small applesauce package
250ml apple juice
medium apple

20 minutes later

1 scoop protein powder

then couple hours later my full meal.

How does The Zone fit into the post workout meal?

What should one be eating after such an intense workout?

And how does the post workout meal affect the block count for the day? Do you just add those extra blocks or does it count towards your 16 for the day (i'm suppose to have 16 blocks per day)?


Thanks

That's missing the fat it needs for Zone balance, plus, that's probably too much carb in relation to protein (can't say for sure becasue I don't know the protein content of your scoop of protein powder). In addition, juice is not a good carb for the Zone because the carb in it enters your blood stream much quicker than the carb in solid food would. Also, it's better to eat the protein with the carb, or the protein first and then the carb.

You would count the post workout snack as part of your 16 blocks (refer to my post to you in the other thread, my reply about how to split 16 blocks throughout the day).

Sue thanks for the response.

I use Iso Sensation 93 by Ultimate Nutrition protein.

Serving Size: 1 Scoop (33g)
Servings Per Container: 69

Amount Per Serving:
Calories 130
Cholesterol 2mg 1%
Sodium 50mg 2%
Carbohydrate 1g
Sugars 1g
Protein 30g 60%
Calcium 16%

This was my understanding of the post workout meal.

After a hard WOD if you eat the post workout meal I described its so that way you have glycogen replenishment with a liquid (fruit juice) and puree (apple sauce) and a solid (apple). That way your body replenishes for the full 60 minute window available..

The thing with the no protein with the apple juice was because I thought it's better to wait till after the replenishment stage. Some research shows it's a waste during the first hour after training. Glycogen replenishment is primary at that point.

Does that make sense or should I change it when going for The Zone?

Change it to a Zone snack. You'll understand when you learn more about the Zone. Check out the elite athlete info I mentioned.

I was just thinking this.

Post workout would be.

Protein Powder and Water - 2P
Some sort of carbs - 2C

And Fat at 4F as well. Didn't think it was recommended to take Fat post workout.

post workout i take 4C-dextrose, 4C-Whey, and 3C-Fish Oil w 1C-Walnuts.

I weigh 225lbs and have a BF% of 12. I was bodybuilding for about 10 yrs before getting bored and switching to CrossFit and adapting their lifestyle. I'm currently on a 25 Block plan and spread it out as follows:

7am - 5 Blocks
10am - 1 Block (preworkout)
1130am - 4 Blocks (postworkout)
1pm - 5 Blocks
4pm - 3 Blocks
7pm - 5 Blocks
11pm - 3 Blocks

Hi, I´ll be very thankful if you could suggest me an after workout snack and a meal, exercise puts me in a great mood but during the day I do feel more fatigued. Thank you!

Eating a Zone snack 30 min before and right after exercising will allow you to access stored body fat more effectively during exercise and recover more quickly after. A snack being 1C/1P/1F depending on your own likes & dislikes. See the block guide http://www.drsears.com/ArticlePrevi...fault.aspx