1/25 Foodie Friday

True Spirit Bird Box Challenge:-) Are you ready for this week's Row'd Royalty workout?
Our Row'd Royalty team is TOTALLY kicking butt! We are in 19th place WORLDWIDE!

We couldn't be more proud of our crew! This is our fourth year competing in Row'd Royalty and we always have a top 20 worldwide finish. We're on track to continue our strong trend again this year. Row hard ladies and gentlemen, you're making us all look good:-) 
As you know, I frequently write about nutrition and its importance for a healthy lifestyle, ideal body composition, and physical performance. Our approach at True Spirit is to focus on food quality first then look at food quantity. Once you have those two nutrition practices in place and consistent then you can look at nutrient timing. 
Nutrient timing is simply eating more or less of your macronutrients (protein, carbs and fat) around your workout time. Everything you consume before your workout is considered PRE-workout nutrients and everything after is POST-workout nutrients. 
One of the most important things to consider about nutrient timing is the post-workout window. This window is one to 2 hours after you workout and it's essential that you eat something in this window. 
You'll see many of your coaches and fellow CrossFitters consume a Fit-Aid post-workout. This is an excellent option as often it's difficult to consume solid food post-workout. Fit-Aid provides about 11g of carbohydrates and some beneficial micronutrients. However, Fit-Aid does not provide enough post-workout carbohydrates to help you effectively recover. You need to eat something like a sweet potato, oats, or rice. Look to consume about 20-40g of carbs post-workout. 
Protein shakes are also excellent post-workout options. Protein is important for muscle repair and recovery. Aim for about 20-30g of protein post-workout. You can easily incorporate a banana into your post-workout shake for added carbs. 
If you're one of the lucky ones who can eat a rib-eye and baked potato post-workout, go for it! Whole foods are always our first choice for macro and micronutrient nutrition. 
If you want to really dial in your nutrition, why not book a Nutrition Consultation with Coach Audy? Her initial 30 min consultation will help you get a start on a solid nutrition program. Click on the button below to schedule. 

Book a Nutrition Consultation

Well, it wouldn't be Foodie Friday without a recipe. Since today's blog is about post-workout nutrition, here is my favorite post-workout shake guide from Precision Nutrition. Happy eating and recovery! â€‹

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