In the Sport Journals WODbook, the author suggests having a post-workout meal that includes "carb-dense veggies (yams, squash, beets, parsnips) and some easily digestible protein (little to no fat)."
I'm not sure on the latter. As I understand it, eggs and meat are highly-digestible proteins. However, the fat/protein ratio of eggs = 4/5, ground beef (80% lean) = 17/15, chicken thigh = 8/13, and salmon = 22/39. These all have at least half as much fat as protein.
QUESTION: What whole paleo foods (not powder, "egg whites only", legumes, or dairy) qualify as "easily digestible protein" with "little to no fat"?
Lately I've been having nuked sweet potato, 2 scrambled eggs, and 2 bacon strips about 30-45 minutes after my CrossFit workouts (which are fantastic, by the way!).
You've ruled out most of the "easily digestible proteins with little to no fat" by ruling out egg whites - eggs are the most bioavailable of all consumable proteins and whites have no fat.
As VB said in the comments - That leaves gelatin (nutrient-sparse) and boneless/skinless chicken breast (effing gross).
For what it's worth, "Easily digestible" is subjective, and so is the advice to avoid fat post-workout.
Just. Eat. Real. Food.
Low-fat/high-carb training days are pretty standard on Leangains. I usually have skinless chicken breasts as my protein source. Other good sources could be non-fatty fish.
I do buy only grass-fed beef and wild-caught fish, but for my training days I just buy the disgusting jumbo family packs of boneless/skinless chicken breasts and cut off all the fat. My justification is that a) free-range white-meat chicken is way too expensive for the amount you'd need to consume since it doesn't have many calories and b) since it's so lean you aren't as adversely affected by the worse PUFA ratios, toxins, etc., that conventional chicken meat may have. I would spend extra for free-range drumsticks or thighs, for example.
You can use the typical boring stuff like lean chicken or canned tuna. Or you can upgrade that ish & get yourself some scallops, mahi mahi, shrimp or cod. They're very low fat (about 1-2g of fat/25g pro in 4oz if I recall). Other meats like bison steaks, ostrich steaks & Pork loin are pretty lean. You can do the beef jerky thing but that taste like lifeless cardboard. Sub with lean steaks like sirloin,cubed, or flanks(which is pretty much what beef jerky is made of)
Yup I was thinking tuna, but then I wouldn't be avoiding fat in the first place - that advice comes from the (questionable) idea that you will have been shoving carbs down your throat nonstop in order to drag yourself through the workout. If you've just been eating real food or worked out fasted then a bit of fat is going to do no more than help provide some handy vitamins.
Steamed or baked fresh water fish. Water-packed sardines have some fat in the skin but they might work as well as some other things mentioned here.
And turkey breast. Trader Joe's sometimes carries kosher turkey breast. It's reasonably priced and you can cook it easily in a pressure cooker, crock pot or just simmer it in water on the stove. The water makes great stock for soups or sauces.
Post workout intake for powerlifting 8 Answers