WORKOUTS- Congrats to RIch Froning
Final Event From
60 Clean and Jerks
(HEAVY 80% Max)
INTRO TO NUTRITION BY ANGIE ADAMS
When trying to follow or develop a well-balanced diet, it’s imperative to remember the essential macronutrients we must ingest in order to grow and to carry out our daily activities with extended energy. Macronutrients include lipids (fats), protein, and carbohydrates. It is recommended that for adults 20 to 35% of their daily calories come from fat with 10% or less coming from saturated fat while limiting the intake of trans fat to as close to zero as possible. It’s also recommended that 10-35% of our daily calories should come from protein and 45-65% from carbohydrates. As misconstrued as it is by so many, you need to consume carbs. They are a vital source of energy and are what our bodies use the most. They are important in the sense that they are like the wood fueling your body’s fire, hence the large daily recommended percentage. And just a little tid bit of information to help you along if you are calorie counting is to remember that there are: 4 calories per gram of carbohydrates, 4 calories per gram of protein, 7 calories per gram of fat, and 9 calories per gram of alcohol. And if you are unsure of how to even begin to know about how many calories you should be consuming a day, ChooseMyPlate.gov is a great website you can use to help you figure this out. This website also has a lot of other nutritional tools you may find useful such as developing daily food plans and calorie tracking.
These days, since we don’t all live out on the frontier and fend for our own food, it’s quite easy and convenient for us to consume foods that lack nutritional value. So it’s very important to read food labels. If you take the time to read the labels, you will probably be surprised at what is actually in the food your buying. It’s important to remember to stay away from foods that are hydrogenated or partially hydrogenated (trans fat). These are chemically modified, man-made fats which have converted liquid fats into solid form allowing for a longer shelf life. By reading food labels, you will probably also find that many times one of the first ingredients listed will be high fructose syrup or sucrose. It’s important to remember that the ingredients are listed by how much that food contains of it, so avoid this as much as possible since sugar is a cheap source of energy and detrimental to our bodies in large amounts. If you read food labels, another shocker you will probably find is the large amount of sodium and cholesterol that is found in many foods. The daily recommendation for sodium on the high end is 2300 mg per day and for optimal health closer to 1500 mg per day is the recommendation. For cholesterol the daily recommendation is 300 mg per day, and if you are aware of your intake, you will quickly find that you can easily take in more than that per day. So as an important take away, stay away from the middle of the aisles at the grocery store as much as possible and try to just shop along the perimeter for your dietary needs. If you do this, you will find that you are eating more nutrient-dense foods which are what we want instead of eating empty calorie foods that contain little or no nutritional value.
Some of the most important things to remember are to focus on eating naturally by consuming things that come from the earth and that are not man-made or that come from a factory. Eat a diet that is rich in fruits and vegetables making sure to have a variety of color on your plate as much as you can. Eat lean, clean meat that is free of preservatives, antibiotics and hormones as much as possible. Buy organic when you can, and if you can’t do that then try to become associated with the “Clean 15” and the “Dirty Dozen” rules. These are lists of fruits and vegetables based on how badly or not they absorb pesticides and which should be substituted for something else if you can’t buy organic. Remember to replace solid fats with oils when you can and choose to use polyunsaturated and monounsaturated fats as much as possible. And lastly but not least, remember that drinking enough water is vital and should be high on your list of dietary needs as well, because after all, it is involved in every function of your body.
So to conclude our little introduction to basic nutrition, we’ll sign off for today with CrossFit Fitness in 100 words: “Eat meat & vegetables, nuts & seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise, but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” - Greg Glassman, CrossFit Founder