Yes it looks to be a more comfortable week mostly in the mid 80’s.  Time to get back to the gym and work on those “gainz”.   This week’s blog has another installment of the CrossFit Five By Five manual with a focus on nutrition and supplements.

Monday morning 5 am gets the special warm up privilege of putting all the equipment back in place after we mopped the gym over the weekend.  Please wipe your feet before entering, lol.

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NUTRITION

The Zone Diet was developed to maintain even levels of insulin in the body to reduce fat development.  The system listed a measured amount of many food times and sorted carbohydrates to preferable vs. non preferable (low glycemic vs high glycemic) impact.  This list is also known for being a good list of “whole” foods.  What follows is an example of that list sorted by protein, fat, and favorable and non favorable carbohydrates:

Examples of each:

Protein- Beef Tuna, Cheese, Chicken breast, Crab, Flounder, Lamb, Turkey, Pork, Protein powder, Sardines, Scallops, Shrimp, Veal, Whole eggs

Protein AND Carbs- Milk, Soy milk, Soy beans, Tempeh, Plain Yogurt

Carbohydrates-

Favorable- Apple, Blueberries, Cherries, Cauliflower, Broccoli, Grapes, Lettuce, Mushrooms, Onion, Tomato, Zucchini, Peppers, Radishes, Bok Choy, Brussel Sprouts, Green beans, Spinach

NON Favorable- Squash, Lima beans, Figs, Mango, Raisins, Fruit Juice, Bagel, Bread, Cereal, Donut. Granola, Noodles, Pancakes, Popcorn, Rice, Relish, Alcohol, Ice cream, Potato chipss

Fats-  Almonds, Avocado, Butter, Cashews, Coconut oil, Cream cheese, Guacamole, Olive oil, Olives, Sour Cream, Walnuts

SUPPLEMENTS

As you progress as an athlete your food intake may increase to the point where it is difficult to maintain the needed calories with whole foods alone.  This is a good problem to have achieved.  This is where you may need to start using supplements to either maintain your weight or add more muscle mass.  If you have trouble losing weight, supplements are probably not the right choice unless it is to avoid eating processed foods.  Here are three supplements that can help.

Creating Monohydrate- Probably one of the most researched fitness supplements with the least amount of issues.  It is normally taken 5g at a time on a daily basis to help provide energy to muscles to increase work (get 1 more rep done).  Relatively inexpensive, safe and has a host of benefits.

Protein Powder- this comes in a variety of sources such as egg, pea, plant, collagen but mostly whey and casein milk products.  This is another highly researched supplement that has a long list of benefits and options.  If you are targeting 1 gram of protein per pound of body weight it may be difficult to get enough whole food to meet that target.  An extra protein shake during the day can help that.

Fish Oil- this item is heavy on Omega 3’s fatty acids to help offset the Omega 6 rich processed food diet.  The fish oil not only contributes to heart health, weight management and blood sugar control but also plays an important role in muscle strength, endurance, recovery and injury prevention.  It also acts as an anti-inflammatory agent.

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SCHEDULE THIS WEEK- MONDAY-FRIDAY 5AM, 6AM, 4:30 PM AND 5:30 PM   SATURDAY POKER AT 7 AM

WORKOUTS THIS WEEK- OVERHEAD SQUATS, TABATA SERIES, POKER, RUN/clean & jerk, FULL DECK POKER, squat/push press/deadlift  triplet

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN