Not sure how many of you know, but I’m a CrossFit athlete (with dreams of focusing on olympic weightlifting) so at times I’ve got to go off the Paleo reservation to keep my recovery in check. I’ve been working with Mike Kesthely of Dynamic Nutrition for a couple months now, and he’s helped me dial in my nutrition so that I can train and perform at the level of a competitive CrossFit athlete (not that I’m anywhere near Games-level but still…we work hard here in the Invictus Comp Crew). Mike recently commented that though my food quality is really high (focus on whole foods, etc) and I’ve managed to up my protein intake, I could still use more carbs in the post-workout recovery window. There are tons of resources out there to help you figure out how many carbs you should be taking in, but a general ballpark figure is 1 g per pound of bodyweight. CrossFitters who eat Paleo (like moi) can at times steer a bit too low and have sub-optimal performance or recovery.
In light of this, I’ve started using whey protein power again (I know, I know…some of you probably just vowed to never read the blog ever again) because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). Getting upwards of 140 grams is tough…I literally feel like I have to eat all day to make that happen, so I’ve been using Stronger Faster Healthier’s whey protein to help me close the gap. I ended up coming up with this simple shake to satisfy my protein:carb requirements because the 1/2 cup sweet potato provides approximately 30 grams of carbs (sweet potato or starchy veggies are more optimal than fruit in this case because there is a more direct replenishment of muscle glycogen…the fuel for high intensity exercise).
1 cup water
1 scoop vanilla whey protein (I like Stronger Faster Healthier)
1/2 cup sweet potato puree
4-5 ice cubes
1 teaspoon cinnamon
1. Throw all the ingredients into a blender or Vitamix.
2. Whiz until smooth.
3. Enjoy. Preferably consume within 30 minutes of finishing your workout.