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Crossfit’s Recommended Nutrition plan: (weight loss & maintain)
PALEO – Members who are interested in losing weight nutrition is just as important as working hard. Results will come if you are eating and training but its 80% nutrition 20% training that leads to great results.
If you’re starting to feel deprived, understand this:
The makers of these products don’t care whether eating them causes your health to suffer. Products like this are addictive. You may think you like them, but they’re hurting your body – even in small amounts! Once you detox from these junk foods, you’ll find yourself less and less interested in them. Just give yourself the chance! I challenge you to cut these for 21-days and see if you can’t see change!
Eliminate: Modern Dairy.
Most modern dairy is derived from unhealthy, antibiotic-and hormone-supplemented cows; then stripped of all nutrients. Underlying dairy sensitivity is extremely common, and we often see dairy as a limiting factor in fat loss and appetite regulation. Eliminate all conventional dairy, including milk, cheese, yogurt, cottage cheese, ice cream, and frozen yogurt; and stick to butter or ghee ONLY as you heal.
Eliminate: Alcoholic Beverages.
We’re not saying NEVER drink again. But for the time being, eliminate alcohol – or at least limit your intake to 1-3 drinks (maximum) per week – if you want to see real results. Choices should be gluten-free, thus limited to wine (red is best) or clear non-grain alcohols (tequila, vodka, rum) with soda water mixer – flavored with plenty of fresh lemon or lime.
Eliminate: Beans and legumes.
This often surprises people, but the fact is: Beans are an inferior source of protein AND they spike blood sugar without providing adequate nutrients! Legumes (chickpeas, peanuts, and cashews) are similar, and peanuts are often contaminated with a dangerous substance called aflatoxin. No, thank you!
You’ve probably heard the term “empty calories.” Sugar is the epitome of an “empty calorie:” when you eat it – whether alone OR in processed foods – your body has to expend energy and stored nutrients to process it. Since the sugar doesn’t come packaged in nutrients as other carb sources do (like starchy tubers – potatoes, yams, fruits and other vegetables), it “steals” nutrients from your body! Sugar causes dramatic blood sugar spikes and crashes, and this is a recipe for fat storage. Make sure to read the “Sweeteners” section to learn how to identify hidden sugar!
The folks at Crossfit Strong have developed this amazing nutrition guide please read this! CrossFit Nutrition Guide (pdf)
CrossFit Journal: Crossfit Journal: Nutrition- Avoiding Metabolic Derangement
Importance of Hydration: aka Drink WATER!
WATER IS THE SINGLE MOST CRITICAL NUTRIENT
The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body’s systems, including the brain, heart, lungs, kidneys and muscles.
How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, cause cramping, and slow muscular response.
Mild dehydration is also one of the most common causes of daytime fatigue. How common a problem is this in the United States? Estimates are that 75% of Americans have mild, chronic dehydration. This is alarming since proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions.
WATER AND ATHLETIC PERFORMANCE
Many people are unaware of how water affects performance. Even being slightly dehydrated can cause poor performance, and it’s often overlooked. Improper hydration can result in muscle cramping, decreased strength and reduced endurance, severely impeding athletic performance.
Dehydration can also cost you muscle, since it can negatively impact muscular growth and recovery. “High-intensity activities, like sprinting and weightlifting, suffer in response to poor hydration” says Dr. Wildman. Limiting fluid intake has been shown to reduce power output, increase rates of fatigue, and increase the risk for injuries.2,3
A study out of the European Journal of Applied Physiology found that when participants lost 3 percent of their body weight in water, overall resistance exercise performance was impaired. Participants were not able to complete as many repetitions, had higher ratings of perceived exertion, and experienced delayed heart rate recovery, meaning it took longer for their heart rate to return to normal.4
Researchers at the University of Connecticut found similar results when they examined the impact of dehydration on resistance training. They found that a 2.5 percent decrease in body weight led to significantly less work being completed during multiple sets of back squats.5
By the time you are thirsty, your body is already dehydrated. Once dehydrated endurance is diminished, strength can drop, and the effect can last into the following day(s). Instead of relying on a signal, drink water at regular intervals regardless if you’re thirsty or not.
COMMON CAUSES OF WATER LOSS
- Caffeine/alcohol consumption (diuretics)
- Increased Stress
- Hot environments; increased sweating
- Increased physical activity (water loss from sweating)
OTHER REASONS TO INCREASE WATER INTAKE
- Large food intake (common to bodybuilders)
- Increasing intake of vitamins, minerals. Increased sodium consumption; water intake may help the body excrete sodium and excess water
HOW MUCH WATER IS LOST DURING NORMAL BODY FUNCTIONING?
The average amount of water lost per day includes:
- 16 ounces through respiration (average)
- 16 ounces through invisible perspiration (more if sweat is visible)
- 48 ounces through elimination
HOW MUCH WATER IS ENOUGH?
It is suggested that the average person—who is fairly inactive—requires a minimum of 8-to-12 cups of water per day. However, this amount is far too low for bodybuilders and other active people. Active people need much more to replace the fluid lost during exercise.
Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise. If you are working out in a mild climate, you are probably losing about 1/2 gallon of water through perspiration.