Tip:  Consume BCAAs and a Post Workout Shake

Post-workout nutrition is important.  Duh.  We write about more than any other topic, not because it’s our favorite thing, but because it is the most important part of the diet for anyone who is training intensely.  The basic guidelines for post-workout nutrition are:

  • 20-50 grams of BCAAs
  • 20-30 grams of whey protein
  • 2 grams Vitamin C
  • 2 grams Taurine

*If weight loss is your goal, use the BCAAs but forego the whey protein and post-workout shake.  Whey increases insulin and insulin inhibits fat loss.  Instead, stick to real meat sources like chicken, beef, turkey, or fish and consume it 30-60 minutes post-workout.

CFW instructor Amy A – chins in yesterday’s workout

5 rounds of…
8-10 Back Squat
6-8 Upright Row
6-8 DB Shoulder Press
20 DB Walking Lunge
Rest 2 minutes

*Use a weight that you reach failure within the rep range.  Rest as little as possible (no more than 30 seconds) between exercises.

11 thoughts on “Hell Week – Day 2

  1. Drew says:

    The info on the website, has been awesome!!!
    A lot of things, I wasn’t aware of…ie “Whey increases insulin and insulin inhibits fat loss”
    Cool stuff

  2. Albert Steed says:

    I sit at my desk and my legs are still shaking a little bit. Day 2 down. Look forward to seeing what the rest of this week brings on.

    I would also like to say get some to any other class of the day. 6AM is where it is at right now. We had about 30 people in this morning doing the WOD, WSC Class and Oly Class. It was crazy but, damn we got some work done.

  3. t. says:

    Protein has a glycemic index (GI) rating just like any carbohydrate. Whey protein has a high GI… in other words, it raises insulin quickly. However, proteins have no carbs (duh) so their gylcemic load is very low. Glycemic load is how much the food raises blood glucose levels.

    This is why I don’t recommend whey as a meal replacement or a snack during the day. If you’re insulin high you cannot burn fat… not to mention high insulin equals high systemic inflammation.

  4. Sara Clark says:

    I appreciate days where leave the gym, pull myself into the car, can barely clutch, almost fall out of the car, stumble through the door to my house and sit on the floor for a good ten minutes trying to get up enough energy to make it to the shower.

    Today was one of those days.

  5. t. says:

    I don’t know what exactly happened, but this idea of Hell Week has seemingly lit a fire under this crowd. We’ve been insanely crowded with almost 20 in every class of the day. Everyone is pushing hard and upping their weights. We had folks using what they’d usually use for 5 reps on the 8-10 reps of the squat. The row and press where no different.

Comments are closed.