What should I eat after a wod?

You just crushed your WOD. You're sweaty, your muscles are pumped, and you're already dreaming of your next session. But before you do anything else, it’s time to talk about something just as important as your training: post-workout nutrition.

Why Is Post-WOD Nutrition So Important ?

When you finish a workout—especially one as intense as a CrossFit WOD—your body is in recovery mode. You’ve used up glycogen (your muscles’ energy source), and your muscle fibers have experienced tiny tears that need repairing to grow back stronger.

What you eat after your session can make a big difference in:

• Muscle recovery and growth

• Reducing soreness

• Boosting energy for the rest of your day

• Preparing your body for tomorrow’s training

• 
  

The 2 Key Nutrients You Need

1. Protein = Repair & Build

After training, your muscles are ready to absorb protein to begin repairing and building. Aim for 20–30g of high-quality protein. This could be from:

• A protein shake (whey, plant-based, etc.)

• Eggs and egg whites

• Chicken, turkey, or fish

• Greek yogurt or cottage cheese

  

  
  

2. Carbs = Refill Your Energy Tank

Carbs help restore glycogen stores and support recovery. Think of them as your body’s way of saying “thank you” for the hard work you just put in.

Some good options:

• Rice or quinoa

• Oats or sweet potatoes

• Fruit (like bananas, berries, or apples)

• Whole-grain bread or wraps

  

So… What Should Your Post-WOD Meal Look Like?

Here are a few simple post-WOD meal ideas that check all the right boxes:

🥗 Grilled chicken + sweet potato + roasted veggies

🥤 Protein shake + banana

🍳 Eggs + avocado toast + berries (find this recipe at our partner Soma Green Box)

🍚 Tuna rice bowl with mixed greens and olive oil

🥣 Greek yogurt + oats + honey + fruit

🥯Bagel + egg + bacon (find this recipe at Gourmet Gluten Free)

Timing tip: Try to eat your post-WOD meal or snack within 30–60 minutes of finishing your workout for best results.

Don’t Forget About Hydration

You’ve also lost fluids and electrolytes during your session. Water is a must, and adding some sea salt or sipping on coconut water can help restore your electrolyte balance.

Final Thoughts

Fueling your body after a WOD isn’t just about eating—it’s about recovering smart so you can come back stronger. Prioritize protein + carbs, keep it simple, and listen to your body. Whether you're chasing PRs or just want to feel good after your sessions, what you eat matters.

Need help dialing in your nutrition? Ask one of our coaches—we're here to support your performance inside and outside the gym.