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CrossFit Exchange
Giving you the tools to better yourself not just in strength but
also a healthier understanding of nutrition and how it can help
you or stagger your progress.
Rest, recovery, and muscle
growth
• What is recovery/ active recovery?
• Recovery – the ability to meet or exceed performance in a
previous particular activity. Factors to include:
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Normalization of physiological function
The muscle bodies return to homeostasis (the happy place)
Restoration of energy stores (blood glucose and muscle glycogen)
Replenishment of phosphofructokinase(enzyme responsible for
carbohydrate metabolism)
• Active recovery is movement that involves passive exercise in
order to give nutrients, hydration, and stretching to
inflamed/weak/or torn muscle fibers
A little more knowledge
• What is actually happening when you are in “recovery?”
• Removal of metabolic end products like lactate and hydrogen.
• When we exercise that muscle burn is lactic acid!!
• Reestablish intramuscular blood flow for oxygen delivery which
allows replenishment of phosphocreatine stores which we need
for ATP!!
• ATP is: Adenosine Triphosphate and it is called “the energy of life.”
It is a molecule that stores all of the energy and nutrients that come
from food.
• Restoration of glycogen
• So why is this important?
• Without rest and recovery we are unable to deliver the proper
nutrients to muscles in order to make them stronger! By not
resting you essentially can hinder progress!!!
Understanding muscles…
The truth about Rhabdo
• Rhabdomyolysis: when damaged skeletal muscle breaks down
rapidly. This introduces damaged muscle cells into the
bloodstream. The result is extreme muscle pain, swelling,
compartment syndrome, loss of ROM, damage to kidney
function (potentially permanent), nausea, confusion, and
other possible damaged muscle tissues. Also notable is a cola
colored urine.
• Treatment: hydration, dialysis, hemofiltration, REST
• CrossFit utilizes many muscle groups requiring a tremendous
amount of energy and exertion. Coupled with scheduled rest,
active recovery and healthy and supportive nutrition you
should have no problem avoiding this. First and foremost
listen to your body – it is always telling us things!
EPOC
• Excess Post-Exercise Oxygen Consumption
• This is that feeling of exhaustion 30 minutes after you work out.
It is the muscle fibers still working to replenish everything you
took from them during the workout.
• Essentially your body is still working out long after you have
already stopped working.
• Why is this important??
• NUTRITION!
Lets talk Nom Nom’s
• It is ideal to allow your body to continue its post WOD workout by
giving it the fuel it needs to replenish what you have taken from it.
• It is always prudent to prepare something to eat or at the very least
have protein shake at the ready. The sooner you can get nutrients to
the starving muscles the faster you can recover and also the more
efficiently your body begins to work at metabolism.
• Metabolism: The chemical processes that occur within a living
organism in order to maintain life
• Factors affecting metabolic rates: Body mass, body composition,
age, gender, hormones (natural or Rx), medications (RX or OTC),
Stress, Immunity, Exercise, Weight loss, Caloric restriction.
Why Diets are bad
• Diets are not sustainable and are deemed to be an event in
your life rather than a change in it
• Caloric restriction can have many negative effects.
• Your body is designed to store fat as we were once hunter
gatherers we have been designed so that we can have extra.
Hence why we can potentially last weeks without actually eating.
• But calorie cutting your body might have a negative response and
could result in loss of muscle fibers and also a decrease in your
resting metabolic rate (in order to keep as much storage as
possible)
What is Paleo?
• Paleolithic Diet: referred as the caveman diet, stone age
diet, or hunter gatherer diet. Modern nutritional plan
that is aimed at eating pure food without the use of
unrefined sugars, refined salts, and processed oils. It
aims to eliminate legumes, dairy products, and grains.
• Mostly consists of fish, pasture raised meat, eggs,
vegetables, fruits, fungi, roots, and nuts.
• Discussion point – what problems do you find with this
style of living?
What about grains and
legumes?!
• The components in wheat , grains and legumes contain phytic
acid as well as gluten (more specifically in grain).
• Simply put these as not digestible in the small intestine and
create inflammation in the stomach as well as the bowel.
• This response can prohibit good metabolism as it takes a great
deal of energy to process these foods through your body
• High amounts of starch grain carbs can also result in an over
production of glucose in the body which can have an adverse
effect on insulin production, metabolism, and weight gain.
But I love milk, it is healthy!
• The over production and industrialization of consumer dairy
products have dramatically played a role in the bodies
response to the nutrients.
• Pasteurization of dairy can result in the following:
• Loss of probiotics (bacteria) that aid in digestion and support
immunity health
• Loss of naturally occurring vitamins and minerals
• Breakdown of lactose resulting in a spike in “lactose intolerance”
• Cows are often given hormones and antiboitics and increase
milk production.
• The animal protein found in milk (casein) can actually deplete
the body of calcium aiding in the growth of osteoporosis
• The best dairy to eat is raw, unpasteurized
But I want to lose fat!!
• First let us forget the idea that fat is bad. There are good fats and
there are bad fats!!
• Good Fats - Omega 3 Fatty Acids, Polyunsaturated and
Monounsaturated fats. These are fats your body needs and uses. IEfats you don’t need to be afraid of and that should be taken in 2030% of your daily intake. These fats include, Avacados, nuts, olive oil,
peanut butter (raw), salmon, some poultry.
• High fat foods are not only good pre wod for energy but also post
wod for ATP replenishment!
• Bad Fats - Saturated Fat, TransFats, Cholesterol > 300 mg a day.
These are fats attributed to heart disease and high cholesterol.
Usually found in man-made, processed foods and animal products:
Full-fat cheese, beef (fatty portions in excess), bacon (in excess),
butter, margarine and pre-made cookies/snacks.
So what does it mean?
• Ultimately you are responsible for you. If you want to see
increases in workouts, better sleep, less stress, and increase
function of not just your brain but cardio and respiratory
functions then it is SIMPLE!
• If you can’t kill it and it does not grow from the earth and able to
be eaten raw then you should consider what you are eating.
• Does this mean you are not allowed to enjoy a food you love
once in a while?
• ABSOLULTEY NOT!!! Moderation and awareness are your best
friends!
Sustainable intake
• Often we are trying to lose weight and this can hinder our
growth.
• DO NOT BE AFRAID TO EAT BECAUSE YOU WANT TO LOSE
WEIGHT!
• Take time to really understand how much you intake in a given
day.
• Balance that with your workout schedule, sleep schedule,
work schedule and life style.
• Be accountable – do not be afraid to create a log book
• Nutrition has no one single answer for anyone as we all have a
factors that can play a role so try new things but be consistent.
Consistency gives you a barometer for positive or negative
change.
Zone diet
• Open discussion on zone eating
• Block intake
• Weighing and measuring food
Goal setting
• Take time to set realistic goals this holiday season
• Do not use excuses but be accountable – the days of hearty
eating and tasty treats are ahead but remember you are the
person controlling what you eat and more importantly HOW
MUCH OF IT YOU EAT!!
Open discussion