March 24, 2013

CrossFit Open and Fueling


by:  Leeny Hoffmann

It's CrossFit Open time and everyone is looking for a way to edge out the other competitors.  Whether it's getting more sleep, mobilizing, or re-doing a wod to get a few more points, we all want that good number next to our name when it comes time to getting scores posted.  For many of us, we know we aren't going to the games...but still.  It's all about bragging rights, right?

Well you can redo Karen till you're blue in the face, but who wants to?  Not me.  I could hardly walk down stairs for three days after that wod.  Actually, I'm still trying to recover from LAST year's version.  But one thing I can do is focus on good nutrition, especially during the 5 week open period.  What  a great time to tighten things up and get the most out of our nutrition so we can go hard and recover quickly.

In today's post, I'll show you a few snacks and easy things you can make that will ensure you're getting the right fuel in your tank.  Many of these suggestions are simple to prepare and portable so you can slip them into your gym bag to devour on the way home during that post wod period where we are all a little more insulin sensitive.

 

Trader Joe's Mashed Sweet Potatoes





 These sweet little gems come frozen in little "pucks".  Five pieces offers 80 calories, 15 net carbs, and 2 g protein.  This is the perfect recovery food because when broken down, it is made up of glucose rich starches that will directly replenish muscle glycogen.  Throw a few in a baggie and when class is over, they are ready to eat.  Add a few pieces of rolled up turkey and you've got some protein and carb all ready to go.

 

Paleo Pumpkin Granola                                                                     


This recipe from PaleOMG is amazing.  You can find it here http://paleomg.com/pumpkin-granola/ .
This is an assortment of nuts including sunflower seeds, pumpkin seeds, almonds, pecans and dates blended with tasty spices and pureed pumpkin.  Easy to throw in a bag and nibble on after class.  Beware, it is addicting.

Easy Tuna Salad

If you have some paleo mayo on hand and a hard boiled egg, this takes 5 minutes to throw together.  Chop a piece of celery, a pickle, and a hard boiled egg together and put in a bowl. Add a drained, 5oz can of chunklight tuna in water and a few tablespoons of paleo mayo and stir to combine.  Season with salt and pepper.  A five ounce can of chunk light tuna has about 20 grams of protein and if you add the egg, you are looking at about 26 grams of protein and good fats to help you recover.  This would be good after a strength workout.  Throw it in a portable plastic container or have over greens for lunch.

Sweet Potato Chews

If you've never made these, then now is the time to try them.  These are from the Whole9 website and you can find the recipe here:  http://whole9life.com/2010/10/stm-pwo-sweet-potato/ 
It takes a little effort on the front end, but once you make them, you will find that they are delicious and chewy in a sweet potato jerky kind of way.  I'll bake 8 potatoes at a time and when I slice and re-cook them, I like to use parchment paper.  They don't stick and they brown up nicely.  Throw a few pieces in a baggie and you have a great snack after your wod.

Egg Cups


Here is another portable snack you can make ahead of time for grab and go eating.  These are baked egg cupcake fritatas and you can find a good recipe here at Everyday Paleo:  http://everydaypaleo.com/egg-cupcakes/ 
I found this great cupcake pan at Sur la Table. It is a metal pan lightly covered in silicone so nothing sticks.  It is my new all time favorite pan and I pitched all my others.  These puppies dropped right out.  Bake a dozen of these up and have one or two waiting for you when you finish your workout.  They are loaded with good things like pastured eggs, spinach, sausage, zucchini or whatever veggie calls you.  I change it up all the time.

Get busy and do a little prep work ahead of time.  Your properly refueled muscles will thank you.  Or, you can always re-do Karen.