NUTRITION
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
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.
The Caveman or Paleolithic Model for Nutrition
Download the Paleo Food List PDF here - This is great for saving to your phone and using it when your out shopping or at a restaurant and you need a little guidance of what foods to eat and foods to avoid.
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
Here are some great Paleo Blogs and websites with recipes for cooking healthy at home.
Here is some solid info on the Paleo diet, this guy is an amazing cook willing to share videos and other information pertaining to eating paleo. http://paleonick.com
http://www.paleoplan.com/ PaleoPlan is maybe the best place to start if you’re new to this ‘Paleo/Primal’ eating thing. Great beginners site with step-by-step instruction to get your started on the Paleo Plan.
http://www.marksdailyapple.com/#axzz29Tygszij - Marks Daily Apple. It bit more advanced in regards to the biochemistry of why processed foods are so harmful to your body. If you’re into knowing ‘why’ the ‘Paleo/Primal’ way of eating is best way to eat, this blog will deliver endless amount of scientific reasoning of why you should eat the Paleo way.
http://www.health-bent.com/ Health-bent offers some delicious recipes.
What Foods Should I 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.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
(courtesy of CrossFit.com)
Basic foods to include in every meal:
Protein – Every Meal:
· Chicken – 3-4oz
· Beef – 3-4 oz
· Fish – 3-4 oz
· Eggs – 2-3 whole eggs (yolks are incredible for you. Do not throw them out.)
Vegetables – Every Meal:
Vegetables – all varieties as much as you want, especially:
· Broccoli
· Spinach
· Kale
· Cabbage
· Asparagus
· Onions
· Tomatoes
Fat – Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
· Almonds
· Cashews
· Pecans
· Walnuts
· NO PEANUTS (peanuts are a bean not a nut!)
· Avocado – ½ of medium sized one
· Olive Oil – use as salad dressing – 1-2 Tbs.
Fruit – Occasionally, always with protein!
In order of preference:
· All berries
· Melons
· Oranges
· Grapefruit
· Tangerines
· Apples
Eat what is in season and local.
CrossFit idoG promotes FitAid
This drink is available for purchase at our box!
• NOT an energy drink…it’s a “Synergy” drink
• About one quarter of the sugar as a typical soda or energy drink
• Glucosamine & Natural Anti-Inflammatories for joint health, flexibility, and to help reduce soreness
• B-Vitamins for consistent energy
• Electrolytes to combat muscle fatigue
• Supplements for Mental Acuity, Focus, and Balance
• Sweetened with only 9 grams (45 calories) of Organic Blue Agave which is low on the glycemic index (meaning absorbs slowly into blood stream – no spike and crash.) (Great for Diabetics!)
• NO Artificial Flavors, Colors, or Sweeteners
• No High Fructose Corn Syrup, No Aspartame, No Sucralose, No Grapefruit
• Light tropical / citrus flavor…Not too sweet and very refreshing
• Only healthy alternative besides water currently on the market
• FitAID is not only all-natural and healthy but also packed with performance enhancing supplements
• FitAID donates 5% of net-profits to the Naval Special Warfare Foundation
FitAID was designed with efficacy in mind. Ideally it should be consumed 15 minutes before you workout and within 15 minutes after you workout for recovery.
Most people will feel more healthy, less sore, more focused, less fatigued, stronger, faster, and more agile for longer.
CrossFit idoG promotes Progenex
Train Hard. Do It Again.
For the serious athlete, the ability to bounce back faster and stronger from training, practice or competition separates the winners from every one else. No matter what level you are currently competing at, we know that your goal is to become even better. PROGENEX Recovery enables you to exponentially improve your performance and create all-new “personal bests.”
What is PROGENEX Recovery and How Is It Different?
The active ingredient in PROGENEX Recovery is Promorphogen,™ a whey protein isolate that has been hydrolyzed through a patented enzymatic process. When proteins are hydrolyzed, or “cut” into smaller pieces, the result are unique, tiny peptide sequences that, when consumed, can be quickly absorbed into the bloodstream. It is this unique protein sequence that enables PROGENEX Recovery do what no other product can: reset the cause of muscle fatigue at the cellular level.
How much better do athletes perform with PROGENEX Recovery? A university clinical trial demonstrated that athletes who consumed whey protein hydrolysate post workout not only recovered faster, they recovered stronger, than athletes who consumed water or a generic whey protein isolate.
http://www.progenexusa.com/default.aspx
