Post wod fuel male:
above 12%BF - 30g prot/10g carb
8-12%BF - 30g prot/25g carb
below 8%BF - 30g prot/40g carb
Post wod fuel - female:
above 16%BF - 20g prot/10g carb
12-14%BF - 20g prot/20g carb
below 12%BF - 20g prot/30g carb
Then eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
http://confessionsofacrossfitcoach.b...-recovery.html