Posted by CrossFit Cork 5 years ago | Under | Comments none
Nutrition guidelines for optimal health and fitness
We believe that serving clients to the best of our ability should be the main focus for what we do. Crossfit exposes one to the idea of Performance, Health and Longevity, and that a person should have the basic tools to be able to live a long, healthy and happy life that allows them to play with their children, grandchildren and great grandchildren throughout this life.
Nutrition is the biggest and most important block. All the members of CrossFit Cork who train regularly, understand the need to eat food that will support and promote their endeavours (mostly because we rant on about it constantly).
Fuelling your body for performance or weight loss, requires a lifestyle change with a huge focus on eating good whole foods. What are these foods? Well in essence they are foods that contain the greatest number of nutrients per serving packaged in the most optimised way. This simply becomes fresh local vegetables’ and local meat.
Our mission has always been to sort the sugar problem first, it is the biggest contributor to the obesity and sickness crisis that we have at the minute. Fat does not make one fat, sugar does! Table sugar, which is in constant use especially in processed foods, contains two individual sugars that each creates metabolic problems in excess. These are glucose and fructose. Please avoid low fat foods as the quality (and tasty) fat they have taken out of the original product has been replaced with salts and sugars to replace the missing flavours.
Glucose is the one responsible for messing with insulin levels and bringing people in to type 2 Diabetes. Fructose because it can only be metabolised by the liver will exacerbate the insulin issue but can also lead to the same health problems as alcohol (they are metabolised on the same pathways). Fruit is a problem here, yes fruits is a natural good whole food but it is also very high in sugar (fructose) and should be avoided if you are looking for weight loss. We know that the body will run very happily with fat as its major energy source but for you to be able to use it or to access your own body fat stores as energy, you must reduce your sugar level dramatically.
After about 2 weeks of not having access to sugars the body will switch over and from there you just keep it running. The macro-nutrient ratios vary from person to person but the overall principle is the same – try to eat a diet high in fat, moderate in protein and moderate to low in carbohydrate. Low carb does not mean NO CARB. It is the carbohydrate component that really changes depending on where you are metabolically, activity levels and other lifestyle factors and will vary from person to person.
Protein intake is recommended at 2 to 3 grams per kilo of bodyweight per day, 2 is baseline up to 3 for those whose volume and intensity is high. Carbohydate is set at 50-100 grams per day for those looking to loose weight and up to 40% total carbs for those that are lean and are carb adapted (that means
that you can eat carbs freely and not put on weight). Fat will take up the remainder of your calories for the day (remember folks, eating fat does not make you fat, sugar does that job!).
Power athlete (Gaa, Rugby, Crossfit) 2-3g protein/kg bw, and between 33-46 calories/kg bw, the lower levels are for loosing weight and the upper for gaining. The principle of only having 50-100g carbs while loosing weight applies but for those gaining weight then make carbs 20-40% calories as tolerated.
These numbers are going to fluctuate to suit the individual, but the only way to find out what works is to keep a food diary for a few weeks recording everything
and how you feel after workouts. We use Robb Wolfs indicators of Look, Feel and Perform. Do you look good naked (body fat test). Do you feel healthy (vitamin and nutrient testing) and are your numbers in the gym improving (eating enough calories).
If you are curious about protein shakes and their compatriots the advice here is to avoid them until you are lean, if your not sure what that means just ask in
class. For those that are lean then you will be looking at using some protein to assist in faster recovery, 10 to 20 grams of BCAAs’ mixed with 20 grams of Whey protein pre workout is a good place to start. The BCAAs’ will help prevent muscle breakdown and the protein will do all the repair and growth work. The big take away to remember is that you still must take in 2g/kg/day of protein from food.
Supplements that we would recommend for everyone would be a good source fish oil and vitamin D which can be found is most supplement shops or Tesco Fish oil will help with recovery, weight loss, pain and inflammation. Vitamin D we get naturally from sunlight , but as we live in Ireland we need to supplement this. Vit D will help keep bones healthy through improved calcium absorption, boosting immune systems and promoting healthy neuromuscular function amongst other benefits.
If you are concerned about fat levels considering that we will talk about eating a good amount of Saturated Fat then check out Peter Attia’s four articles on how cholesterol works, if you don’t understand it then ask us in class. If someone tells you to eat lean meats and use olive oil solely then they need to read some more.
What to eat
Dairy is optional, and depends on whether you are tolerant to it or not. If you are loosing weight then I would avoid it (except butter) and when you are maintaining weight then some good greek yoghurt, heavy cream and good cheese is perfect If you are looking to gain muscle then take in up to 4 litres of full fat milk a day.
We try not to use the word “Paleo” too often as it’s simply all about eating good food but this is a great chart to work with.
Other reading and links:
BBC Good food. Great for recipes