CrossFit Nutrition

Pyramid Nutrition -> metcon -> gymnastics -> weightlifting and throwing -> sport

Glucose - immediate source of energy Short term - Can be stored in muscles and liver as glycogen Long term - stored as fat

Insulin - storage hormone Excess insulin, go into cells as fat Lower blood sugar when it gets too high Glucagon - mobilization hormone Raising blood sugar

Problem: excessive consumption of refined carbs

Hyperinsulinemia -> chronic disease

Norman Kaplin

Eating for wellness

Eat: Meats and veggies, nuts and seeds, some fruits, little starch, no added sugar.

Macronutrients: protein, carbs, fat Micro: vitamins and minerals

Fish oil - omega 3 (EPA & DHA) 2:1 o6 to o3 3g/ day of fish oil

Optimizing health and performance - after you are eating the quality foods Intakes that support exercise and not body fat

Weigh and measure (input) Measure performance (output)

Zone diet — good starting point Amount of food on activity level and lean body mass

30%p/40%c/30%f - split 2500c for male 2000 for female

Try for minimum of 4 weeks

Step 1 prioritize quality Step 2 be consistent Step 3 weigh and measure to find your baseline

Baby steps. How do you scale dieting for people