Fall 2023 - 35

"
HIGH-INTENSITY
WORKOUTS
CAN ZAP YOUR
GLYCOGEN
(STORAGE OF
CARBOHYDRATES)
IN JUST A FEW
MINUTES!
to get you started in the recovery process. Your
muscles are most receptive to replenishing
glycogen 15-30 minutes after you have
completed a workout. Eat a portable snack like
pretzels, trail mix, cereal bars, dried fruit, or even a
bottle of Boost or Ensure supplement if you won't
be eating for a while. Stop on your way home for
some chocolate milk or a smoothie if you forget to
pack something.
Again, you've depleted your glycogen stores
so maximize your recovery by consuming
carbohydrate-rich foods. Some protein is needed
to repair muscle tissue but not as quickly. You may
be able to wait until your next meal if it's within an
hour. Don't forget the fluid replacement, especially
if you have lost a lot of sweat.
Consume a Healthy Diet - As with all
or even cause dizziness when exerting yourself.
Muscles are 75% water and it's important to
replenish lost fluids from sweat.
Fuel with Carbohydrates - High-intensity
workouts can zap your glycogen (storage of
carbohydrates) in just a few minutes! Be sure
to eat prior to HIT so you have the energy to
complete a workout and do it to your best ability
to maximize results. Consume a sandwich,
bagel, pasta, yogurt, or dried fruit before your
workout. Your entire meal plan should consist of
approximately 50-60% carbohydrates including
whole grains, vegetables, fruits, and low-fat
dairy products.
Plan Recovery Foods - CrossFit training
can leave you shaking when you've completed
a workout. If you know you will not be going
directly home to eat, be sure you have a snack
tacticaltrainingandconditioning.com | 35
training, the best workouts will not be effective if
proper nutrition is lacking. Start out the day with a
healthy breakfast and enjoy the remaining meals
and snacks full of fruit, whole grains, vegetables,
low-fat dairy products, healthy fats, and lean
meat. Limit your intake of fried foods, sugar, and
excess calories.
If you are interested in CrossFit training or
just learning more about it, introductory classes
are ongoing. Check out the website, www.
CrossFitGordon.com for more information. n
"
http://www.CrossFitGordon.com http://www.tacticaltrainingandconditioning.com
Fall 2023

Table of Contents for the Digital Edition of Fall 2023
