CrossFit Journey Part V: My best late night post WOD (workout) meal replacement shake

Content by: Guy Lawrence

By Guy Lawrence

Does this sound familiar? You get home late after hitting the gym, you are tired, hungry and really don’t feel like cooking. You want food that serves you and helps your recovery the best you can. There’s no way you’re gonna do a microwave frozen lasagne or some synthetic chemical laden protein supplement. How about a meal replacement shake that’s totally natural in under 5 minutes?

In this video I show you what I do every time I get back from CrossFit Bare Sydney late in the evening. This is my saviour and it works for me every time. My best late night post WOD (workout) meal replacement shake.

Transcript for My best late night post WOD (workout) meal replacement shake

Hi, this is Guy of 180 Nutrition and the reason for this post is that I get asked a lot about what I eat after a workout (WOD). Now I am Crossfitting four to five times a week and some of those workouts don’t finish until late in the evening, so I’m not getting home until 8.30pm at night.

The last thing I want to be doing is cooking a meal, and even if I did, I don’t want to be going to bed on a full stomach. At the same time though, I want something nutritional that’s going to replenish me so I can up in the morning and do it all over again tomorrow.

So what I’ve been doing and finding great is making a smoothie. I’ve been using one of these little numbers (fresh coconut). These are natures Gatorade essentially. Packed full of magnesium, minerals and also the flesh as well is fantastic. And I use that as part of my smoothie.

meal replacementNow cutting them open can be a little bit tricky. I have a machete (it’s actually a small meat cleaver) and generally what you try and do is crack with the base (of cleaver) and work your way around the coconut. You give it a couple of swipes around and there you go. Once you get the split, you should be able to just pull it open and then just tip the juice in the blender. Now these are quite filling, so what you can do depending on your body shape and size is get a Tupperware container and save half for the next day. I use a whole one as I’m not to fussed about the calories. Now that’s the first thing I do.

I’m filming this on my own, so I’m going to have to move the camera into another creative angle.

Ok, camera angle number two. Hopefully you can see my full head this time!

So the next bit. We’ve got the coconut water and the flesh and the next thing I do is I’m using a little bit of macca powder. This is very good for the endocrine system, which is your hormones… And good for libido too so they tell me. The other thing I’ve got is a raw organic egg. As I’m pretty exhausted, I wan to use the extra protein and the fat value. Big fan of avocado, which I use in my breakfast smoothie as well. I get half of one of them in there, again increasing my fats. And naturally 180 protein supplement of course. This is chocolate flavour, and I’ll do one and a half scoops. I did weighted chin-ups tonight so I’m gonna need it. Then what I also do is put in half a frozen banana, increasing the sugar content to help replenish my glycogen. Some ice. That is pretty much my meal replacement for tonight.

What I also find when I have this, I don’t go to bed feeling bloated or over full and I will usually get a good nights sleep. Then I get up feeling pretty refreshed in the morning, as a posed to my food having to work really hard to be digested when I’m sleeping. Especially if you are eating a high carbohydrate meals as well and things like that. That will effect you in a big way.

I’ve got a high powered blender here at the moment and then there you have it. My post workout (WOD) meal replacement shake.

What do you do when it’s late at night for food. I’d love to hear your thoughts?


Guy Lawrence

This article is brought to you by Guy Lawrence. Guy is a qualified fitness trainer with over 10 years of experience in the health industry. Guy worked at the UTS Fitness Centre in Sydney Australia where he specialised in exercise nutrition and obtained his Certificate in Exercise Nutrition and Certified... Read More

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3 Replies to “CrossFit Journey Part V: My best late night post WOD (workout) meal replacement shake”
Jess says:

Hey Guy,

Your smoothie looks great! What kind of blender do you have? I really needed to upgrade mine.

180nps says:

Hey Jess

It’s a Lexsun… I’ve had it a couple of years and it’s done me proud 🙂

Jess says:

Thanks, I’ll have to check them out!

Comments are closed.