Supplements and Post-Wod Recovery – CFS

Want to feel more energized during your work out? Tired of feeling sore days after a WOD? Pre and Post exercise nutrition is where you catalyst-proteincan really make a difference.

The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of the workout we are constantly putting the pedal to the metal, which in turn burns fuel. If our gas gauge read “FULL” at the beginning, it now reads “EMPTY”. We need to replenish and refuel ourselves to ensure our tank is full for the next workout. If we return with anything less we run the risk of running out of fuel too soon, hitting the wall and potentially hurting ourselves. You wouldn’t want to punch it with the gas light on would you?! It is very important to get fuel (sugar) into our bodies as soon as possible. These fast-acting, super potent sugars can be found mainly in fruits (bananas, strawberries, apples, etc). Naturally, longer workouts require more fuel and shorter workouts require less fuel. But remember, don’t go overboard. Any excess sugars could potentially become stored as fat.

Now let’s explore the belts, pistons and other moving parts. Over the course of our intense workout our muscles are constantly being contracted, which leads to microscopic muscle breakdown. This is also the reason we become sore after a tough workout. But don’t sweat it: our body constantly adapts to this and rebuilds those exhausted, broken down muscles to actually come back bigger and stronger than before. We just need to give it the right building blocks. Those building blocks are called branched chain amino acids (BCAAs or in other words protein). These are essential to life and very important post WOD. The best sources of BCAAs can be found in whey protein powder, chicken, beef, eggs, etc) Again remember, the sooner we get those building blocks into our body the sooner the rebuilding process can occur. Whey protein powder is the fastest acting.


The point is we MUST refuel and rebuild. It is recommended that simple sugars and protein (2:1 ratio) are consumed together within 30 minutes post exercise. Protein shakes blended with ice and fruit are the most convenient way to prepare ourselves for the next workout. Lay off the fat immediately after exercise, as fat tends to slow down sugar and protein absorption.

There are so many options out there for post-wod recovery as far as brands and what each can offer. Here at Crossfit Southie we have SFH Recovery as well as Catalyst Protein and Catalyst Recovery. Here’s the run down on these products

SFH Recovery Whey
Contains Creatine-This helps to restore short term energy (ATP) that was depleted during your work out.
Glucosamine and Condroitin-Stimulates Cartalidge production which can reduce joint soreness.
No Synthetic Substances, Artificial Flavors or Colorings.
Price-$55.00 for 2LB Bag.
Available in Natural Vanilla and Chocolate

Catalyst Grass Fed Whey catalyst-recovery
All Natural Whey Formula
Hormone Free
Fast Acting
Protein to restore and rebuild muscle breakdown caused by exercise
Price-$40 for 2LB Bag (Retails for $64.95).
Available in Belgian Chocolate and Natural Vanilla

Catalyst Intra & Post-Workout Recover
*Fast Absorption Formula
Contains Creatine
Ideal BCAA- The “building blocks” of Protein. Restoring BCAA will speed up recovery and can also improve performance during your WOD
Price-$25.00 for .91 Bag (Retails for $54.95)
Available in Tropical Orange and Fruit Punch


Remember, your body is a finely tuned machine, treat it like one.



Front Squat

12 Minute AMRAP
10 Power Cleans (135,95)
12 Back Squats

Level 2 (115,75)
Level 1 (95,45)


  • lizowiz

    12/01/2016 @ 1:31 pm

    FS: 155 x2
    WOD: 5+6 @ 85#

  • Ryan Gould

    11/30/2016 @ 2:31 pm

    FS: 205×2
    WOD: 4+8 L2

  • Joel

    11/30/2016 @ 4:26 am

    Front Squat: 175×2, 195×1
    WOD: 5+2 at 95#

  • Shea

    11/30/2016 @ 1:56 am

    FS: 355
    WOD: 9+1 @ 155

  • jason barrow

    11/30/2016 @ 1:55 am

    Front Squat: 215×2
    WOD: 4+1 Rx

  • Trevor Crean

    11/30/2016 @ 1:37 am

    WOD: 4+16 Rx
    Yesterday left me a bit banged up.

  • KB

    11/29/2016 @ 11:06 pm

    FS- 115×2. 125×1
    Wod 6+10 @65#

  • Brian Campbell

    11/29/2016 @ 10:34 pm

    No front squats, 6+7 Adv… Still nursing a tender hip/ql thing.

  • Sean Flannery

    11/29/2016 @ 8:38 pm

    FS: 275#
    WOD: 4+5@155
    21 cals complete on death by rower cals

  • Ben Brauer

    11/29/2016 @ 5:14 pm

    Front Squat: 305×2, 325×1
    WOD: 6+8 @ 155#

  • Petra

    11/29/2016 @ 3:29 pm

    FS: 115#
    WOD: 5+17 @85#

  • Jule

    11/29/2016 @ 1:31 pm

    FS: 225
    WOD: 4+9 L2

  • biscoe

    11/29/2016 @ 1:20 pm

    fs x2: 355
    wod: 4+11 @ 155

  • Nick Alonso

    11/29/2016 @ 12:39 pm

    FS: 215×1
    WOD: 4+12 Rx

  • Marc Piccuirro

    11/29/2016 @ 12:36 pm

    Front squat: 325
    WOD: 5+1 @ 155

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