NUTRITION CHALLENGE 2015 DIVISION ST. CROSSFIT FEBRUARY 2015

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Elmer Harrington
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1 NUTRITION CHALLENGE 2015 DIVISION ST. CROSSFIT FEBRUARY 2015

2 BEFORE WE GET STARTED. Temper expectations four weeks is a short period of time this is just the beginning of establishing long-term healthy eating patterns Take responsibility YOU are in charge of what YOU DO and what happens TO YOU Educate yourself changes in lifestyle require acquiring knowledge knowledge is power don t just do, know why you do Make good decisions will this ultimately take you where you want to be? Your results depend on your commitment drastic results require drastic measures

3 NUTRITION BASICS MACRONUTRIENTS Protein (4 calories / gram) comprised of amino acids, these are the building blocks of cells (including skeletal muscle), enzymes, antibodies, etc. Fat (9 calories / gram) high in energy content, required for hormone production (including testosterone), protectors of cells and organs Carbohydrates (4 calories / gram) a nonessential nutrient but an immediate and preferred source of energy by the body, easily stored as body fat in excess amounts

4 NUTRITION BASICS - MICRONUTRIENTS Vitamins organic (carbon-containing) compounds required in small quantities by organisms which cannot synthesize them themselves important for healthy cell function (similar to hormones), as antioxidants (dispose of free radicals), enzyme co-factors (catalysts which allow metabolic reactions to take place) 13 total: A, B (8 of them), C, D, E, K Minerals(/elements) elements (other than carbon, hydrogen, nitrogen, and oxygen which are found in most organic molecules) necessary for life required for cell structure, enzyme function, metabolic processes, energy production, etc. Phytochemicals (phytonutrients) compounds found in plants which are non-essential but play a role in biological functions (as anti-oxidants, anti-inflammatories, antibacterial)

5 WHAT TO EAT Base every meal around a protein, fat, and carbohydrate source IN THAT ORDER animal protein chicken/poultry, fish, beef, pork, eggs, organ meat, etc. fat source this may be included in the animal protein if fish, beef, pork, eggs are selected but could include items such as eggs, avocados, etc. if not carbohydrates, their source and amounts, will be dependent on your needs and goals cruciferous vegetables and others of varying colors in every meal will supply you with a wide range of vitamins, minerals, and phytonutrients starches (potatoes or white rice) when necessary (and dependent upon goal) will restore liver and skeletal muscle cell glycogen (energy) stores

6 WHAT TO EAT (CONT.) Fruit consume sparingly because, in general, the sugar content of fruit outweighs the nutritional benefits (especially for those looking to lose fat) if desired, consume around workout times to make use of the quick source of energy Nuts & Seeds consume sparingly and in addition with lean meats if no other fat source is present do not rely on these items as main sources of calories it is very easy to overeat and consume excess calories without reaching satiety

7 HOW TO EAT 1. Think big picture don t overwhelm yourself with the details, especially at the beginning we re looking to establish long-term habits which can be refined over time if you make a mistake, don t dwell on it look to do better next time don t sweat the small stuff 2. Plan ahead where your upcoming meals come from should not be a surprise, even if you have to receive them from somewhere other than your own kitchen if you fail to plan, plan to fail 3. Remove temptation if you don t want it to be a part of your long-term diet solution, don t keep it at home 4. Don t count calories focus on eating the right kinds of foods FIRST and FOREMOST satiety and correct caloric intake will more or less take care of itself over time for those with fat loss goals, you MAY get hungry at times (this should happen since you are looking to be in a slight caloric deficit). combat hunger pangs with increased vegetable intake you won t overeat (calorically) with vegetables. 5. Stay away from the scale nobody cares what you weigh except you. and you shouldn t either. it s a number. a number which fluctuates on a day-to-day, meal-to-meal basis. ultimately, if you feel how you d like to feel, perform how you d like to perform, and look the way you d like to look, that is all that matters

8 HOW TO EAT (CONT.) 1. Eat real food real food comes from animals and the earth select food which is closest to its natural state, i.e. how it is found in nature avoid packaged goods items which come in a package likely have undergone processing, thus necessitating packaging besides cooking, real food should not requiring processing items found in packages which list only themselves as ingredients are obviously fine (e.g. a bag of shaved Brussels sprouts should only list Brussels sprouts as the ingredient) if you can t pronounce it/if it has a chemical name, it s not real food

9 HOW TO EAT (CONT.) 2. Eat whole meals of food base your diet around meals protein+fat(+carbohydrates) a meal will consist of an amount of food which satisfies your caloric needs (not wants ;) ) and eliminates hunger the number of meals per day is nearly inconsequential this may range from 2 to 4 (or more, depending on your goals and the size of your meals) do which works for you and your schedule (this may vary on a day-to-day basis!) the best diet is the one you can stick to

10 HOW TO EAT (CONT.) 3. Avoid snacking if you have to snack, that means you did not eat enough at your previous meal to get you to your next meal meals should be large enough to sustain you with enough energy to eliminate thoughts of food until your next planned meal but not so large that you have eaten in excess at the beginning, snacking be necessary as you establish a new routine but look to eliminate this habit as much as possible when this is necessary, make the best choices you can based on whole, real foods just as you would for meals you likely will not have planned to snack and thus may not have great options available snacking can often lead to over consumption of calories and poor food choices

11 HOW TO EAT (CONT.) 4. Concentrate (high) carbohydrate intake to the final meal of the day this is especially true on medium to long metcon days liver and muscle cell glycogen (energy) stores will need replenishing after they have expended their glucose for energy production potatoes or white rice are good options at dinner on days like these since they will help you recover (and potentially sleep better) over night high protein, high fat, and low carbohydrate intake early and throughout the day will keep you sated, alert, and devoid of lulls in energy

12 OTHER Prioritize sleep determine a consistent sleep pattern based on your schedule aim to get 7 to 8 hours of sleep nightly, regardless of the time you have to wake up (plan ahead!) facilitate an environment for restful sleep (turn off all electronics minutes prior to bedtime, sleep in a cool, dark room, consider a white noise machine, etc.) Focus on recovery consider a post-workout recovery shake if that is not already a part of your current regimen keep stress low stretch, foam roll, and mobilize

13 HOW THE NUTRITION CHALLENGE WORKS 1. Each participant will be sent a link to a personal food log which will be maintained on a daily basis Food logs will record periods of the following: Sleep (beginning, end, duration, quality, etc.) Feedings (what, when, quantity, etc.) Stress (work, workouts, social interactions, etc.) Food logs will be reviewed weekly (if not daily) and recommendations will be provided dependent upon the individual s goals Recommendations will take the form of specific food adjustments of recorded meals as well as overall changes in behavior and choices 2. Participants will be provided with goals each week, ones which they will sustain above all other nutrition goals weekly habits will be established, continued, and built upon throughout the following weeks once the week finishes, the previous week s goal will not be dismissed even when new goals are introduced in the following weeks weekly goals will take the form of specific additions AND removals of items from their diet

14 HOW THE NUTRITION CHALLENGE WORKS 3. Recommended workout days for the upcoming week will be provided to each participant dependent upon their individual Nutrition Challenge focus in general, sets of workout days will be recommended to participants based on the following goals: fat loss recomposition/increased performance weight/muscle gain 4. Specific diets may be followed, if desired, but will not be required participants should indicate if they plan on following an established diet such as Whole30, Paleo, Functional Paleo, Primal Blueprint, Perfect Health, etc. dietary recommendations can be made within these constructs

OBJECTIVE. that carbohydrates, fats, and proteins play in your body.

OBJECTIVE. that carbohydrates, fats, and proteins play in your body. OBJECTIVE Describe the roles that carbohydrates, fats, and proteins play in your body. JOurnall How was your weekend? What did you do? Did you practice any of the lessons you have learned thus far? What