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Nutrition Simplified: Part 2

Welcome to Part 2 of Nutrition Simplified, a three-part series that simplifies the standards and rules of healthy living. If you missed Part 1, we discussed the importance of nutrition and food quality and quantity, and is also available on the blog roll.

As mentioned in Part 1, this series was inspired by one of my most latest finds: “Sustained Nutrition” by the very own Matt Chan, CrossFit Games veteran and seasoned coach, provides a simplified approach to nutrition. I thought it was fantastic how he was able to simplify nutrition for people who typically get overwhelmed by weighing, measuring or counting macros, and turn those negatives into positive outcomes.

It's all about what you can do, and not about what you can't. With that being said, let’s dive into Part 2.

Post Workout Nutrition

After exercise, it is vastly important to replenish our muscles for what we have just used. Here is a general guideline for most people after MOST workouts. The average person should consume .2 to .4 grams of protein per kilogram of body weight and .4 to .8 grams of carbs per kilogram.

I know, I know, here we go again with grams and math, ahhhhhhhh!

Let’s simplify it, and I’ll use myself as an example.

I weigh 195 pounds, but remember we need to work in kilograms. So to get your body weight in kilograms, you need to divide your body weight by 2.2.

Body weight: 195 / 2.2 = 88.6 (89) kilos


Bodyweight in kilos (89) * .2 = 18g

Bodyweight in kilos (89) * .4 = 36g


Bodyweight in kilos (89) * .4 = 36g

Bodyweight in kilos (89) * .8 = 72g

So what do these numbers mean?

For a post workout “meal” I would need to consume 18-36g of Protein and 36-72g of carbohydrates.

What does this look like?

Coach Andrew’s Post Workout “Meal”

  • ~½ scoop of protein powder (15g protein, 7g carbs)

  • 4oz milk (4g protein, 5g carbs)

  • 4oz coconut water (11g carbs)

  • Squeezable applesauce pouch (15g carbs).

  • TOTAL: 19g Protein, 39g Carbs

Like was stated in previous articles, these are recommendations and they will vary from person to person.

Stay tuned for Part 3 of this series (available March 1), where I will discuss “5 Habits for Success”.

Source: TrainFTW: Sustainable Nutrition - Parts 1-5

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