Post WOD Nutrition. What you eat after a WOD is vital to make sure that what you just did in the box Isn't wasted. You need to make sure you give the body all it needs to recover from a workout, so what should you be eating?

Protein: Proteins are the building blocks of the body. Eating protein post WOD will repair the damage just caused, build muscle mass (this is a good thing it makes you fitter, stronger, leaner) and prevent injury. What are the best protein sources in food? Mainly meat, fish and eggs (if you're a vegetarian stop being a vegetarian). It couldnt be any easier, eat any kind of meat you like just stay away from processed meats like pre cooked chicken, things like dairy and legumes these aren't good protein sources and arguably you shouldn't be eating them at all.

Carbohydrate: Carbs are one of the energy sources used in the body. Eating the correct carbs post workout will replenish lost energy stores and increase protein absorption. Eating the wrong carbs however can be detrimental to your health, so whats bad and whats good? if its not a fruit or a vegetable don't eat it. Anything thats been through a process is likely to be bad for you esspecially pre packaged, pre made food and of course confectionery, for example that healthy cereal you're eating isn't healthy. (Check the sugar content on the back of pack)

How much should I be eating: concentrate on what you're eating and not on how much, it is pretty impossable to over eat wholefoods especially post workout. Listen to your body and eat until you're full. If you go home after doing Fran and just eat a yougut (you know who you are) expect to wake up the next day feeling like you've been hit by a truck, eat lots just make sure its not crap! An example of something I would eat: a large steak, half an avocado and a sweet potato.

Supplements: These are great to aid your training and supplement (not replace) your diet. Many athletes including myself take supplements. Protein shakes for example make it easy to get the nutrients you need post WOD. check out Gainz Sport Nutrition ( on Cathays Terrace. Run by one of our coaches Nic he offers great advice on supplements and food and will sort you out with a good price.

Now the WOD!

A - Within 15 mins establish a 1RM power clean.

B - Power clean efficiency 2 sets of 3 reps @85% of 1RM 2 sets of 6 reps @75% of 1RM 2 sets of 9 reps @65% of 1RM 2 sets of 12 reps @55% of 1RM 2 sets of 15 reps @50% of 1RM

These must be touch and go and unbroken, concentrate on smooth clean movement. Rest as needed in between sets.