Instagram Facebook location

Your Weekly Nutrition Roundup

Your Weekly Nutrition Roundup

Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a nice and simple recipe to start with: Hoisin Chicken Lettuce Cups. You only need the five ingredients listed above and the prep couldn't be simpler! This is a fantastic low carb recipe for those of you who are training a little less but want to keep your protein intake up. You can also batch cook the chicken ahead of time and then build your meal on the day!

Directions: Serves Two

  1. Put a pan on high heat.
  2. Cut the mango into 1cm cubes.
  3. Scrunch the mango stone over a bowl to extract the pulp and juice and mix with the hoisin sauce.
  4. Divide the sauce into two pots.
  5. Pound the chicken breasts down with your fists until they are equal thickness throughout.
  6. Cover with 15ml of olive oil, a pinch of salt and pepper and cook.
  7. Trim the lettuce and snip the cress.
  8. Once cooked, slice up the chicken.
  9. Assemble your wraps and enjoy!
Cook Along with Tom at 11:00 16th May on Zoom

Meeting ID: 150 324 316
Password: 711711

Post Training Nutrition

We get this question a lot and it needs to be broken down into two components: What to eat immediately after training and what to eat throughout the day post-WOD.

Do I need to be drinking a post-WOD Shake?

There are many variables and you must not overthink it. First and foremost, you need to focus on your goal and your overall calorie and macro consumption throughout the day. If you're getting this wrong, then trying to time your post workout anabolic window is meaningless!

If you are on top of your nutrition, CrossFit WODs generally use a high amount of glucose, the preferred fuel for high intensity or voluminous physical exertion. You should be focusing on replenishing your stores of carbohydrates if you want to be building muscle! Wait, I thought protein built muscle? Yes, it does, but carbs consumed immediately after training provide a powerful means of preventing muscle-loss through the secretion of insulin, a highly anabolic hormone.

In practical terms, post training, aim for a high carb, high protein drink for quick absorption with little fat. If there is any time in the day you are allowed to consume sugar, it's now!


Immediately after training and the rest of the day, you should be focusing on the 3 Rs.
Repair: Damaged muscle tissue with protein. Protein is key for muscle growth and repair and you should aim for 30-40g of high quality protein of 0.4g per kg body weight.

Replenish: Depending on your training style and type of training session, you'll need to replenish your stores of carbohydrates. Aim for 1g per kg of bodyweight. If you are training again within 24 hours and using similar muscle groups then you need to fill your tanks up quickly.

Rehydrate: You should be drinking around 2L of water a day anyway but immediately after training and especially with this hot weather, you should be looking to rehydrate any lost fluids. If you're doing more than one session a day, this becomes even more imperative and you can add an electrolyte table/powder to your drinks.
Copyright © 2020 Sleven CrossFit, All rights reserved.

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Email Marketing Powered by Mailchimp

Your Weekly Nutrition Roundup

Just a reminder that partner WOD Saturday is now EARLIER at 10:00. This gives you the opportunity to get your WOD in before the Cook Along with Tom. Also, there is no need to partner up with someone beforehand, we will do that for you! We’re going Asian this week with a simple, yet delicious stir-fry! Jamie’s Quick Steak Stir Fry is high in protein and low in carbs so if you’re following up your training session with this meal we recommend you add a carb source such as rice or noodles. If you’re not into red meat, you can always sub it out with chicken or if you’re a veggie, tofu!
Read More »


We’re still on course for a July reopening and we’ve been incredibly busy behind the scenes making preparations for your return. We can assure you that we will be the cleanest gym in London! While we wait for direction from the government, we have some solid plans in place and if you’re feeling uneasy about Sleven’s reopening, we would like to reassure you that everything will be OK. While the future is uncertain, we’re confident we can provide you with a fantastic training experience.
Read More »

Your Weekly Nutrition Roundup

For this week’s Cook Along with Tom, we’ve chosen a brunch favourite: smoky mushroom frittata! If you’re following a low carb diet or looking to up your protein intake, this simple recipe is for you! To help you fit your macros, you can easily serve with toast or crusty bread to up the carb content. If you need to cut down the fat in the recipe, you can make some easy substitions: turkey bacon, egg whites and light cheese.
Read More »


Let’s be honest here, lockdown is beginning to drag! We’ve not only noticed this ourselves, personally, but in the enthusiasm and engagement of the membership and it’s completely expected. The days seem to merge together, any novelty has worn off and we’re all craving social interaction, outdoor activities and especially, getting back to the gym! We’ve reached out to every member personally and we’re seeing a common trend: either work has become exponentially busier, as the business you’re in switches online, or you have nothing to do! We worry mostly about those of you with nothing to do so please do reach out to us if you are feeling hopeless,lonely or fancy a chat. We are here to help!
Read More »

Your Weekly Nutrition Roundup

Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver’s 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.
Read More »


Yesterday, we received a payout for CrossFit HQs “Support Your Local Box” competition and we’d like to send out a massive heartfelt thank you! Not only was it a fun weekly competition with so many of you participating, many of you found some spare funds at a tough economic time which shows the strength of our community! Needless to say, we can’t wait to be back and we’ve been hard at work behind the scenes to make your return and experience at Sleven the best it can possibly be!
Read More »