If you are an athlete who frequents the CrossFit gym, then probably you are familiar with a stage known as a plateau where irrespective of how hard you work, the gains are just minimal or even absent altogether. This may be caused by some factors with the main one being nutrition. Normally, your body breaks down muscle protein and glycogen during workouts making your body require carbs and proteins for replenishing the energy stores as well as repairing muscle tissue.
There are foods which are recommended for athletes during their post-workout recovery period because they help avail the necessary energy and the amino acids necessary for the repair process. A general rule of thumb indicates that you should consume about 20 to 40 grams of proteins after a workout. Below are foods to include in your CrossFit diet.
This is an excellent source of proteins and other critical nutrients such as vitamin B and niacin which play an important role in the metabolism of carbs. Pairing chicken stir-fry with white rice which has a high glycemic index enables your body to replenish your muscles with the necessary glucose for energy. So, you must include it in your CrossFit diet.
Chocolate milk brings in a good combination of carbs, proteins, fats as well as branched chain amino acids. The proteins and the carbs are for tissue repair and energy replenishment while the branched chain amino acids bypass the gut and liver to head directly to the bloodstream where they play a key role in muscle building and muscle maintenance hence a great option to include in your CrossFit diet.
Fruit smoothie joins the category of liquid meals which are preferred post-workout foods because they are easily digested as well as quickly absorbed into the body system giving you a ready source of nutrients. To enrich your smoothie, blend yogurt, whey protein, soy milk or skim with high glycemic fruits such as melons and mangoes. Bananas are also excellent because of their potassium content.
Egg White and Spinach Omelet
Eggs are among the top foods in the provision of protein. Egg protein contains readily utilizable protein meaning it is used efficiently by the body for growth. Spinach, on the other hand, is loaded with phytoecdysteroids and iron. According to research, phytoecdysteroids is a plant steroid which helps in speeding up muscle growth.
Toasted Whole Wheat Bagel with Almond Butter
Wheat bagels are rich in complex carbs as well as calories. These help in the provision of energy for the body. On the other hand, almond butter is rich in essential minerals including potassium which is responsible for the maintenance of muscle contractions. The monounsaturated fats contained in almond are important in maintaining testosterone, an essential hormone for protein synthesis.
Other foods you may consider to be part of your CrossFit nutrition include salmon, Greek yogurt, and walnuts.