Recently started CROSSFIT, well kind of...
I have taken one class at a local box, and will be completeing the foundations course this saturday. Recently, I have become so obsessed with it that I have been modifying some of the routines and making up some of my own (IMHO they rock). They are mostly body weight stuff as aside from squat and deadlift I am unprepared for the complex manuevers of the lifts.
Okay, so now for the actually question...
Since CROSSFIT is so unique is there something I should be taking care of post workout. Currently I have been filling up on a sweet potatoe and some lean protein. Staying away from the delicious fats that I have become accustommed to since my paleo switch. I read that Josh Everett (my personal icon) eats a sweet potatoe and chicken post workout so I figured what is good for the goose is good for the gander.
This is really verbose for a simple post workout question.
First off, I'd like to thank you for being a reformed vegan. You're saving your life. and that sounds perfect. for a while I wasn't even eating a post wod starch. chicken or turkey and vegetables... obviously fried in coconut oil. (i love my fats). however, I'm not quite sure how I feel about adding a starchy carb source. there's debate both ways. however your body does have a metabolic pathway known as neoglucogenesis, (new glycogen synthesis). so all its stores can be replenished. this avoids the insulin trigger.
Honestly the best thing for YOU to do would be find out for yourself. Slam wods hard and avoid PWO carbs for a month, and see how you feel. Then try it with the carbs for a month and see if you feel any different. A diary may help you keep track of your results and variances. then compare and decide. The reason I say this is because regardless of what science you're presented with you never know how your body will react until you apply it. So try your own experiments!
GOOD LUCK! and always remember, DEATH BEFORE DNF.
You should check these articles out:
Robb Wolf suggest there is a 0-30 minute window in which you can consume starchy veggies (yams, sweet potatoes) to refuel because immediately after workout you are much less likely to have an insulin response.
I've heard different things. Whole9 and a lot of CrossFitters advocate eating post-wod. Mark Sisson, on the other hand, fasts post workout.
The reason for the sweet potato/lean meat is so the glycogen in your muscles can be replenished quickly, and pull in some easy to absorb protein along the way.
I have been in CF for almost a year, tried both, and don't really notice a difference. Dutch Lowy stated in one of his blog posts that the average CF athlete has enough stores of glycogen, so a fast post-wod repleneshment isn't necessary. I tend to agree, but in the end I would suggest trying both ways. See how it makes you feel, or if it affects your performance.