CrossFit Nutrition Seminar

Morgen is de eerste CrossFit Nutrition Seminar, maar vanwege de enorme animo is er een tweede gepland op 28 februari om 19:00 uur bij Vondelgym Zuid.  Je vindt deze in het rooster onder “Clinics”.
Roman en Nurdin verzorgen de seminar en ze schreven dit stuk om te laten weten waar je ongeveer aan toe bent.

 

1. Do you know what you’re eating?

When we have a specific goal around nutrition, we have to create some AWARENESS.

If we want to lose weight, we need to be in a calorie deficit (more energy out then in).
For gaining weight we need to be in a calorie surplus (more energy in then out).
For maintaining our current weight, we need to be in an even balance (same energy in and out).

So, what do we need to be aware of? ENERGY/CALORIES

More specifically we need to know how much energy our food consists of in order to lose/maintain/gain weight.

A couple of things play an essential role here.

  • Macronutrient breakdown
  • Calorie content
  • Portion sizes

Macronutrient breakdown, we have 4 different kinds, Carbohydrates, Protein, Fats and Alcohol. Each of these consist of a specific number of calories. Per 1gr C&P 4kcal, F 9kcal and A 7kcal.

Let’s say I’m having a classic burger for dinner. To create awareness, I need to know what ingredients fall in to witch macronutrient category in order to know my calorie content

To match my nutrition goals, I need to adjust my portion sizes accordingly, maybe skip on the cheese if I’m aiming for a deficit, add a lean beef patty if I want to gain.

Bun = C
Patty = F&P
Cheese = F&P
Tomato = C
Lettuce = C
Onion = C

 

2. What do I eat before training?

Many different things to consider here.
What time of day are we training? How long is my training session? Am I trying to gain, maintain or cut weight?

But to keep it simple, a car needs fuel to drive, otherwise we are not getting from A to B.
Now the next question is, what type of fuel does my body need to drive/exercise?

The human body needs calories/energy to perform. Anything that holds calories can act as fuel. So as long as I eat, I’m good? Hold up, the body does have a preference for one specific fuel, especially in the sport of CrossFit.

CARBS
Carbohydrates are the preferred fuel source for the body. Especially glucose, a simple sugar molecule (monosaccharide) found in carbohydrates that provides most of the energy for our muscles to perform. Carbohydrates are mainly found in plants, plants make glucose, thank you plants!

Examples of pre training carbs sources:

  • Grains
  • Potatoes
  • Vegetables
  • Fruit

3. What do I eat after training?

First let’s first think about training, in this case CrossFit. What happens to our body’s when we go through a workout? Some CrossFit classes leave us crawling around on the floor, everything hurts and we cannot move. We have spent all hour energy, so what do we need? Replenish energy stores.

What was energy again? Fuel -> Calories -> Glucose

So just like we did before training we need carbohydrates to replenish our energy that we depleted during the workout.

Second, now what happens to your muscles during training? We create small muscle tares when we train, especially during strength training. This is why we feel sore after training, DOMS (Delayed Onset Muscle Soreness). The body is in a recovery state. So, what do we do when something is broken? We repair it. What do we need to repair muscle?

PROTEIN

Where do we find it?

  • Lean red meats (Lean Beef, Lamb, Pork)
  • Poultry (Chicken, Turkey)
  • White fish (Tuna, Basa, Cod)
  • Dairy (Egg whites, Low fat yoghurt, cottage cheese)
  • Meat replacements, grains and legumes