WOD August 1st

Warm-Up and Stretch for 15 minutes

Then do ...

"7/7/7"

7 KBS (24/20kg)
7 Push Ups
7 minutes of work out

Then go for an intense 1 hour bike ride

Stretch!

BREAKFAST: Why so important?

Why is Breakfast so important?
After a good night's rest, your blood sugar, or glucose levels, are very low since you've been asleep without a meal for 6-10 hours. Your body is basically running on empty in the morning.

Eating a big meal at breakfast time will 'break the fast' and replenish those glucose levels. Glucose is your body's source of energy.

Energy for the Brain

Your brain feeds on glucose, but does not store glucose. You'll be more sharp and have better concentration when you've had a big breakfast. If you've got important work to do in the morning, be sure to eat big so your brain isn't running on fumes.

Energy for your Muscles

Glucose also feeds your muscles, so you'll feel less tired and have more energy overall, with a big breakfast.

Having donuts and sugary products will give you a quick spike in glucose, followed by a large drop, and then leave you hungry again to gain more weight. You don't want that.

This is why it's important to eat a nutritious and healthy breakfast that is loaded with 100% whole grains, since they will digest evenly and keep you energetic throughout the day.

Lose Weight with a Big Breakfast

Studies have shown that people who skip breakfast are generally heavier than people who eat a nutritious breakfast.

If you're having trouble eating in the morning, start with something small and work your way up. You can try a piece of toast and peanut butter, and gradually work up to become a Master Chef with your breakfast.

With a hearty breakfast, you will not be as hungry during lunch time, and you can taper down your meals throughout the day so when the evening rolls around, you're barely eating anything - and ready for bed.

It all works out nicely!

The Do's and the Don'ts for Sports nutrition

10. Drink half of your body weight (in oz) of water each day (i.e. you weigh 150 lbs, drink 75 oz of water each day—incremental to the liquid consumed during a workout). Proper hydration is like proper oil levels in your car, fueling and muscle repair demand appropriate hydration levels.

9. Eat every 3 hours—regardless if you feel hungry or not. To keep your metabolism turned ‘on’, you must introduce fuel every 3-4 hrs. Such frequency tells your body that more fuel is coming and there is no need to store (create fat stores) calories.

8. Eat to train, don’t train to eat. The mentality of ‘eating to train’ ensures that you are thinking about how to fuel a training session—how much fuel do I need for a successful session?. Training to eat says, “I’m going to eat this massive bowl of ice cream, then train for two hours to burn it off”.

7. Eat 3-4 blocks of each nutrient source at every meal. It is vital to fuel your body with muscle repair elements (protein), muscle fuel (carbohydrates) and fat (long term energy store, foundation for virtually every cell in your body). If you do not ‘fill’ all 3 of these buckets, you will shortchange your body’s ability to fuel and repair itself.

6. Have a glass of chocolate milk after every workout! Yes. Chocolate milk. After a workout, your body is craving fuel (carbohydrate) and muscle repair elements (protein). Chocolate milk has the perfect 4:1 carb to protein blend to make sure your body receives the fuel and restorative proteins used for successful recovery.

5. Pig out for one meal every 5 days. Once your body becomes acclimated to fueling with a quality diet, it can become ‘lazy’ in how it processes calories. A high calorie meal (pizza, cheeseburger and fries, fried chicken, etc.) The introduction of a high calorie, high fat meal can shock your body into high gear as it is surprised with a new style of nutrition.

4. Eat more to lose weight. Not more calories, more frequently. When you restrict your calories, your body immediately thinks that food intake is threatened and stores all available fuel into fat. When you increase your frequency, (5-7 meals a day) your body continues to burn calories as the meal frequency is telling your body that fuel plentiful and can continue to be burned.

3. Eat more to work out more. As you tax your body with longer or harder workouts, it is vital to up your caloric intake—especially with complex carbohydrates (potatoes, oatmeal, etc). Your body needs this fuel to continue to produce the efforts you are aiming for. Even if you are trying to lose weight, you should only aim for a 300-500 calorie deficit per day.

2. Don’t punish yourself. Miss a meal? Eat too much at the Birthday Day party? Don’t worry about it. Just get right back on track and move on. It takes almost 3500 incremental calories to add a pound of fat, so one would have to work pretty hard to get significantly off track.

1. Have fun! Remember our cheat rule? Got a wedding reception coming up or a night out on the town? Enjoy it! Make sure you plan ahead to enjoy the simple things in life without compromising your nutrition lifestyle. By planning for such events, we can be motivated to reward ourselves with such meals that do not compromise our overall goals.

What to Eat?

The human body needs several nutritients found in food such as Proteins, Carbohydrates and Fats. Some are essential some are not.
An essential nutrient is a nutrient your body NEEDS and CAN'T metabolize ("build"). You MUST bring it with your food.
To be able to do so, you should vary your nutritional intake at each meal.

"Meat and Vegetables, Nuts and Seeds, Some Fruits, Little Starch and NO SUGAR"
- CrossFit -

Proteins: Lean meat and fish should account for about 30% of your total caloric load.
Carbohydrates: Vegetables and Fruits. Low-glycemic and about 40% of your total caloric load.
Fats: Monounsaturated. 30% of your total caloric load.
Calories: Calories measure energy, especially heat energy. One calorie is the energy required to raise the temperature of one gram of water by one degree Celsius. I.e.: The energy intake from Proteins should be between 0.7 and 1.0 grams of Protein per pound of lean body mass depending on physical activity level. The 0.7 figure is for the moderate athlete while the 1.0 figure is for the hardcore athlete .

Nutrition: The importance of food

The purposes of food are to promote growth, to supply force and heat, and to furnish material to repair the waste which is constantly taking place in the body. Every breath, every thought, every motion, wears out some portion of the delicate and wonderful house in which we live. Various vital processes remove these worn and useless particles; and to keep the body in health, their loss must be made good by constantly renewed supplies of material properly adapted to replenish the worn and impaired tissues. This renovating material must be supplied through the medium of food and drink, and the best food is that by which the desired end may be most readily and perfectly attained. The great diversity in character of the several tissues of the body, makes it necessary that food should contain a variety of elements, in order that each part may be properly nourished and replenished.