What should I eat post workout?


What is the best snack for after a workout?

The timing and type of snack you eat after a workout depends on your exercise frequency.

If you CrossFit 3-4 days per week for the overall fitness, fun, and health benefits with an alternate day schedule, your healthy meals should be adequate to replenish your glycogen stores (energy) so that you are ready for your next workout.

If you CrossFit every day, or more than once per day, then the carbohydrate timing is much more crucial. If you just finished a workout and your next scheduled workout is less than 24 hours away, get snackin’!

The guidance below is based on a “real food first” philosophy. Practically, we know that for convenience, sometimes a pre-packaged item is going to be needed and so some of those items are also included.

Who: Athletes who work out daily, multiple times per day, or will have their workout in less than 24 hours.

Immediately (ideally within 30 minutes): Simple Carbohydrate (These are broken down quickly to be used for energy)

    • Fit Aid, Milk (white or chocolate), Fruit or Fruit pouch, Coconut Water, White Potato, Fruit Juice, Sports Drink, Sports Gel, Granola bar.

 

These items typically go down easily after intense workouts, when it is imperative to ingest carbohydrate, but the body may feel food averse.

 

Within 2 hours: Nutrient Dense, Complex Carbohydrates and Quality Protein.  (The difference between complex and simple carbs, is how quickly they break down)

    • Beans, Peas, Squash, Sweet Potatoes, Rice, Quinoa, Oatmeal, Barley, Whole-Grain Bread or Cereal or Crackers or pasta with Chicken, Fish, Eggs, Beef, Pork, Tofu, etc.

 

“But Coach, what about a beer?”  That’s a whole different blog post!

Why Collagen?


Why is Collagen such a favorite?  

Collagen is a protein structure found in all animals, including humans, that gives structure to our bones, cartilage, tendons, ligaments, skin, hair, nails, and many other vital body tissues. Think of it as the frame of your house. 

The lean-meat protein you find in other supplements is great for muscle building. But your body is made up of other types of protein, including collagen.

In an extreme simplification of human metabolism, it makes sense that to produce healthy collagen structures ourselves, we need to eat the things that make it, and the easiest way to do that is to consume the collagen of animals.

The most ancient way of getting collagen is through making bone broth or slow-cooking bone-in cuts of meat and eating everything that you can. These are still great options but don’t appeal to everyone.

Another option is to use a collagen supplement. These supplements are virtually tasteless and can be blended into beverages and foods that you already enjoy. A scoop in your morning coffee or tea? Mixed into a smoothie? Stirred into yogurt?

Human Random Control Trials suggest that collagen protein consumption of 10 grams per day can:

  • Reduce joint pain
  • Improve hair and nail strength/texture
  • Reduce the depth of wrinkles
  • Improve bone density when paired with other bone-building foods/supplements

As with other supplements that support tissue health, such as glucosamine and chondroitin, it is essential to be both consistent and patient giving yourself multiple weeks to determine if the addition of collagen is beneficial for your body. 

Where can I buy Collagen?  You will see it all over now in many stores – please check the ingredients to ensure you are getting a clean product.  And by clean, if you don’t know what an ingredient is…. Google it!   We sell the brand by Equip Foods at Crusher – and it is a clean form.  Come give it a try!

 

Movement is Medicine – Dr. Lindsey


We welcome Dr. Lindsey from Waconia Family Chiropractic as a guest on our blog.  She has been a member for some time now, and serves a lot of the community in her practice.  As Dr. Lindsay says, “Movement is medicine for the body!” Check out what she has to say:

Movement Is Medicine.

I was first introduced to Crusher Crossfit from a patient and friend. After months of raving about it to me, she convinced me to sign up for a bootcamp. I’ll admit, I was hesitant. I thought to myself, “there is no way I can do those movements that “those crossfit people do” what am I even thinking?!” However, once I bit the bullet and finally started, I’ve never looked back! Crusher Crossfit is a community of supportive people who all have some version of the same goal, which is to improve their life by moving.

As a Chiropractor, I work directly with the neuro-musculoskeletal system. Patients typically first come in to see me because they are unable to move due to pain. However, the body was giving them symptoms before the pain even began because pain is the one of the last symptoms we experience before our body says, “enough is enough.” My job is to find and remove “subluxations” or misalignments in the joints throughout the body. This is not limited to just the spine. When there are misalignments of joints, the body is unable to move as it’s designed. This lack of movement affects not only joints, but the surrounding muscles, tendons, nerves, and even organs. For example, if you have low back pain, that may not necessarily be where the root of the problem is stemming from so checking the pelvis, knees, and ankles are also important. Therefore, increasing motion in the joints through a Chiropractic adjustment, decreases pain, increases range of motion, and allows your body to function as it’s designed, which helps us heal and adapt to stress more quickly.

I am passionate about educating my patients on the importance of our health. It is very dependent on 3 factors: physical, environmental, and emotional stressors. Our bodies are designed to adapt to these stressors; however, we can only handle so much before we can’t adapt anymore and symptoms start to present. Symptoms may include fatigue, irritability, insomnia, digestive issues, lowered immune system as well as muscle and joint aches and pains.

I typically find in my practice that the less my patients move, the more pain they are in. The more pain they are in, the less they want to move. My first goal is to help people get out of pain though muscle work and adjustments. However, it is important to educate them on what they can be doing outside of my office to prevent their pains from returning.

My advice for you today is to START MOVING, because movement is medicine for the body. If you’ve ever thought about joining Crusher Crossfit, let this be your sign to check them out! They are able to help modify workouts not only based on your current level of fitness, but also if you have restrictions due to injury, there are ways you can still move and get a great workout while avoiding further injury.

 

In your health,

Dr. Lindsey Engmark, DC

Waconia Family Chiropractic

9384 Oak Avenue, Waconia

952-442-3220

Coach Goals 2019 – Jeff


Our next coach to spotlight and share some goals for 2019 is coach Jeff.   Jeff has always had an active lifestyle he was a collegiate swimmer and fitness had been a priority since he was young.  Check out what coach Jeff is going to focus on, to take his health and wellness to the next level in 2019!

  •  Nutrition – Jeff is focusing on his nutrition for 2019 – He has no problem getting to the gym, so to take it up to the next level, dialing in on food is a significant focus
  • Lifestyle – Jeff also wants to spend time in 2019 reading more books.  Do you have a good suggestion for him to add to his list?!  Be sure to share!

It is February – It is never too late to set yourself a goal or two for the year!  Remember – make sure you have a way to measure your goal, share it with a friend or two, and write it down where you can see it every day!

We are here to help -if health and wellness – overall fitness – or anything related is something you want to focus on, contact us.  We have many services to fit your needs personal training, group training, to nutrition and more!  Email us at coach@crushercrossfit.com to get started today!

Coach Goals 2019


 

Coach Jake has some real goals for 2019 – Have you set yourself a fitness goal for the year?  How about Personal?  Check out what you will see Jake working on!

  • Handstand push up – which in turn will help with upper body strength
  • Maintain consistency with nutrition and lose 25lbs by the Memorial Day Murph – and keep it off all year!

As you set a goal – remember to ensure it is something you can measure – and set a date.  Setting a short term goal and a long term goal is a great idea!

Coach Jake set a goal for 6 months out – losing 25lbs by focusing on nutrition.  And his long term goal is to get a handstand push up by December 31, 2019.

And the last note to remember – when you set yourself a goal- share it with someone, it will help you stay accountable!  Now that you all know Jake’s goal – don’t be afraid to ask him about them, and share yours as well!

Stay tuned for more of your favorite coach’s and their goals for 2019.