Below is a few excerpts of an article from the CF Santa Clara site, quoting CrossFit legend OPT (James Fitzgerald).

Post-WOD Fueling rx’d.

The sooner the better, in most cases. The rx’d numbers are based on everyone’s Body Fat %… outside of that there are WAY too many factors for determining EXACTLY what you need post WOD except to say “experiment” and play with it… I’d suggest for those that are “blocking” to experiment as I’ve done with a lot of folks, and do not count your post workout fuel in the day allotment…

As for fat, the research shows that it might help in post WOD nutrition… Di Pasquale tried hard to tell Charles that but I’m in Poliquin’s camp that the leaner the person is, you basically load them up with as much sugar as they can handle without [screwing] up the daily insulin rhythm post WOD… as it yields so many good results… for example, I Rx up to 80-100 g carbs post WOD for an 8% athlete being trained for their sport under CF methodology, and they STILL take on 12-15 carb blocks per day. So yes, that is 10 blocks post WOD plus 12-15 in day, and they gain mass and have better 5K runs, DL x 1, 2K rows and max chin ups, and I think it is due to the leanness and the uptake ability… this changes of course the fatter you get, BIG TIME so stay lean, as nothing tastes as good as being lean feels!

Options – If you can handle dairy protein post workout, then that is likely you best option, in powder form. This is depending on the workout. If the workout is not a gasser (i.e. Deadlift, 5-5-5-5-5, 180 sec + some other strength work) then eating a balanced Protein/Fat/Carb meal of whole food will be fine. If it is a sweaty WOD, then follow the rx’d post WOD fueling, trying to hit the number of rx’d protein and carbs, with minimal fat (Refuel + Jarrow or Dream Whey – from OPT Store is a great combo to meet the requirements).

Best Protein Options – Hormone free whey (dairy) protein isolate, goat protein isolate, leaner cuts of meat (chicken, turkey, deer, elk, beef, etc.), organic yogurt + whey protein. There are lots of options (especially in the OPT Logbook). As long as the source is CLEAN, and the protein is COMPLETE (i.e. not vege based), then you will be fine – just select the right amount.

Best Carb Options – some kind of sugar (i.e. Maltodextrin – Refuel) works well for the harder WOD’s, organic Yam/Sweet potatoes are fine too. Apple sauce, pineapple, pretty much any fruit/high starch vege will be fine. Just pay attention to how you feel an hour or two later (energy, cognitive ability, digestion issues?, etc. – be aware). If you do experience any negative effects from your food choice – protein or carb, then it would be wise to find out what caused it, and avoid it for the time being because it is impeding your recovery – which is most important. Again, whatever you choose, keep it clean – just select the correct amount.”