What Should I Eat?
I've had a number of members come up to me asking about how they can see more or better gains. I always ask them two questions: 1. How is your sleep quality and quantity? and 2. What are you eating? Those two very things can make a world of a difference in your workouts and how you feel through your day. I'll talk about sleep in a future blog and focus a bit more on nutrition today.
On the CrossFit page on nutrition, it is summed up succinctly:
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
There's a ton of ways to approach this and the big thing people hear these days is eating Paleo. Paleo is just one of the dozens of ways to approach healthy nutrition. Another for consideration is the Zone Diet. A healthy diet for you can be those things strictly or a variation. What I've appreciated about the Zone is that portioning meals becomes intuitive. We offer different challenges here at the gym and they are a great way to learn and experiment with different ways of healthy eating and figure out what works best for you.
As for foods one should avoid:
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
The above paragraph is on the CF page on nutrition as well. It's definitely a key concept and is easily seen (and felt) every time we have a meal with high-glycemic carbs. Have you had that post-lunch lull and need to take a nap? Sugar crash? Eating high-glycemic foods is the reason. Try a meal that is full of good carbs (veggies and other low glycemic foods), a palm sized portion of protein, and a fat source (nuts, avocado, salmon, mackerel, olive oil).
The last part of your meal, fat, is more important than people give it credit for. New research shows that having the right kind of fat is good and necessary part of human nutrition-"The low-fat diet backfired," says Frank Hu, MD, professor of nutrition and epidemiology at the Harvard School of Public Health. "America's obesity epidemic skyrocketed even while our fat intake went down." It's an essential nutrient, a key source of energy, and vital in keeping our hair and skin healthy and smooth. Two reasons I'm an advocate of fat: it signals to your body that you're full and 2. I have more energy longer since it is calorically dense.
Good fats? Try nuts, seed, avocado, olive oil, canola oil, animal fats, fatty fish (salmon and mackerel).
20 mins to establish 5 RM HBBS
A1. 3x4 Ring rows AsHardAsPossible (4 secs down)
A2. 3x10 Weighted Hip Ext.
12 box jumps 24/20
10 Push ups
12 Power snatches 95/65#
*12-14 min time cap