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Friday- Eat to Perform

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Eat to Perform Pt 1
by: Coach Brandon

When we say performance in Crossfit most people thing about working out two, three hours at a time or 2 or 3 times a day, every day. Realistically the working out portion of performance in Crossfit is only a sliver of what helps one perform better and maintain that performance. What it really comes down to is rest, recovery, a strong mental game and eating to perform.

As we all know Crossfit is more than just a training program. It has become a community where people have totally transformed their lifestyles, changing their health and building confidence. And biggest thing making living a healthy lifestyle possible is healthy eating.

With that being said if you want to take your performance to the next level you have to be disciplined. Eating to perform may sound easy but it becomes very complex if you want to do it the right way. It’s also varies between individuals, which comes with a lot of trial and error.  Generally we want to have a macronutrient split of 40% carbohydrates, 30% protein and 30% fat with a focus on whole foods, fruit, vegetables and lean protein while avoiding processed foods.

But on the other side there are Crossfitters who want to fuel elite performance. If you are someone who is already lean and trains hard, it is necessary that your nutrition is dialed in to recover and maintain the intensity of training at a high level. In this case it may be appropriate, based on the individual to lower fat intake in favor of more carbohydrates and protein. Higher calories will allow you to gain muscle easier and maintain high performance.

Timing also becomes a bigger factor when eating to perform. You want to get carbohydrates and protein in your body as soon as possible after your workouts. Immediately after workouts insulin sensitivity is heightened. Therefore, eating right after will help your body shuttle the nutrients it need to muscle cells for quick recovery

Nutrition over all goes hand in hand with both performance and living a healthier lifestyle.  It doesn’t matter how hard you push yourself in workouts if you’re not fueling your body in a smart way you will not see the results you’re looking for.

Whether you’re trying to lose weight, gain weight, train harder or just be fit and live healthy lifestyle.  

 

 


WOD- Friday 12/09/2016

Strength
Hang Clean + Clean (2-2-2-2-2-2-2-2)
-All reps must pass through a full squat
Metcon
4 Rounds For Max Reps;
(2min work/ 1 minute rest)
-10 T2B/K2E
-8 burpees over the bar
-Max reps Squat Cleans (115/185)