A Day in the Zone: Post WOD meals

Post WOD meal eating from Erik Fay on Vimeo.

A Day in the Zone continues. Here is our latest video with Crossfit Kinnick trainer and Crossfit Nutrition Certified Erik Fay. In this video Erik is covering Post WOD (Workout of the Day) nutrition. He discusses the importance of replenishing your body after a workout and what we, as your trainers, recommend.

As Erik explains Post WOD meals are simple. The main points are balancing your carbohydrates and proteins as well as leaving out the fat. Fat will slow digestion which is normally what we want. But with a Post WOD meal we want your body to absorb the nutrients quickly to replenish the glycogen that was lost during your workout. We highly recommend this and have seen great results with ourselves and our top athletes through faster recovery/less soreness and better gains. If you have any questions at all please don’t hesitate to ask. The rule of thumb that we follow is if you typically eat 3 block meals then go with a 3 block protein & 3 block carb post wod meal.

  1. AJ

    Great video! I’ve posted this up on the CrossFit Unlimited fan page! Stop by and say hi!

  2. Lonna

    Thank you for taking the time to explain the program. Everything helps! :)

  3. Jeremy Kinnick

    @AJ…Glad you liked the video! Hope it helps your athletes! @Lonna…Glad we can help.

    Remember everyone please ask us if you have any questions. We have had a huge response from this and love it. I was asked a question as to who should be eating post wod meals. The answer is everyone.

  4. Val

    Erik – I appreciate the fact that you mention where you purchased your items… I was wondering were I can get the fruit leather and coconut milk.

  5. Jeremy Kinnick

    Hey guys a little heads up. Erik forgot to mention that you should have a regular meal about an hour after your post wod meal. This meal should be a normal balanced Zone meal.

    Additionally, Val be sure you do not drink Coconut milk as that is a source of Fat. Be sure to pick up Coconut water. Have fun guys!

  6. Mick

    So in zone block terms if I normally eat a 4 block zone breakfast what should my post WOD meal be?

  7. jeremy kinnick

    I eat 4 block meals on the Zone and when I do a Post WOD Meal I typically do 4 blocks of protein and 4 blocks of Carbs with no fat.

  8. Mick

    So the extra 4 blocks of protein and carbs each workout day doesn’t put on a weight gain?

  9. jeremy kinnick

    No it doesn’t. The Post WOD meal is used to replenish the muscles.

  10. Mick

    If the WOD is a strength only day and not metcon should I skip the carbs post WOD?

  11. Heather W

    So, is this post WOD meal including what we are supposed to be eating for the day or is this in addition to?

  12. Jeremy Kinnick

    Mick, What I usually do on heavy days is switch from a 4 block protein and 4 block carb post wod to a 2 block for each.

    Heather, The post wod is additional and does not contain any fat…ideally. So do not count it towards your total blocks for the day it is only to replenish what is lost during your workout.