Tuesday 130219

As many rounds as possible in 10 minutes of:
10 Squat Cleans 135#(95#)
50 Double Unders

Post rounds to BTWB.

Jordan moving some big weight…sumo style…

In a past recent blog we talked about pre-workout drinks.  I came across an article that dealt with post workout nutrition and why we should have carbs after we workout if our goal is to gain strength and muscle, which resonates for most of us.  I know many of us have our protein shakes mixed with coconut water after we workout.  Here are some interesting facts about the benefits of carbs after working out.

What are you trying to accomplish with your working out?   Are you trying to gain muscle or simply lose weight?  We know we need to consume amino acids after we work out to help support protein synthesis.  A new study came out that provides some insight into how much we need to consume.

First, after working out you need to achieve a dose of at least 10 grams of essential amino acids to support protein synthesis.  That 10 grams of essential amino acids is in addition to the 15 grams of branch chain amino acids you also need.  The good news is that these can be had in most of our whey protein supplements.

Now on to carbs.  It makes sense that taking a high-quality carbohydrate supplement with your protein will produce the greatest release of insulin for optimal muscle building.  A study suggested that this insulin spike will only pay off if you are very sensitive to insulin.  If you are sensitive to insulin, have low body fat, and your primary goal is to gain strength and muscle consuming carbs post workout can be used to increase results and lower cortisol response.

Bottom line is this, if you’re looking to gain mass adding carbs is the way to go, if your goal is fat loss sticking with just protein appears to be more beneficial.  Check out the full article here.


  1. This picture is Awesome!!!! Jordan you look like a Bad Ass! Sumo Deadlift was akward, I need to practice it more. #385

  2. Ali :

    Great class this morning Anna! Loved the box jumping drill we did 🙂

  3. dc :

    to clarify- so would using coconut water (instead of just h2o) with a protein drink provide those important post-workout carbs addressed in the post?

    • CrossFit Verve :

      Coconut water provides some carbohydrate content versus water, so is a great choice post workout, in addition to either real-food protein or a protein powder of choice (many of which have the added essential amino acids discussed).

  4. Leslie :

    For those doing the Fight for Air Climb this Sunday- our start time is 9:55am!

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