Workout of the Day

USAW/CROSSFIT OPEN

Snatch, 1 rep
Clean and jerk, 1 rep

As many rounds and reps as possible in 10 minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Since I don't know how to paste a link to download the Paleo On-Ramp guide, I figured I'd just post parts of it. This is just part 1 of 4, so stay tuned!

Nutrition Guide for Athletes: A Paleolithic approach

The beginners guide to Paleolithic Nutrition for athletes

The paleo on-ramp

Nutrition in general is a very controversial subject with many sports nutritionist recommending athletes to consume an excessive amount of carbohydrates. This approach has left many athletes performing below optimal levels and is generally poor for their overall health. This guide will cover the basics on what athletes should be consuming in order to perform at their best and to improve general health. This guide is an on-ramp for revamping your diet in order to conquer life and its challenges. For athletes, I encourage a Paleolithic approach to food choices + dairy + supplements.

Introduction: What is Paleolithic nutrition?

CrossFit’s Love Affair with Paleolithic Nutrition:
What it is, How it Works, and Why it Rocks Our World
- Sarah K. Johnson

Paleolithic nutrition or more commonly known as “Paleo Diet” defined. First, lets define “Paleo Diet”. The Paleo Diet (which should actually be termed Paleo lifestyle) is the “optimum diet for the human animal, based on the nutritional requirements established during its evolutionary path to its present form (the modern homo sapiens). The biologically appropriate diet” (Wiss 2010).

And… what does this mean, exactly? This means removing all foods that are products of agriculture or animal husbandry (i.e., dairy, beans/legumes, grains, sugar, potatoes, and processed foods). Ultimately, this diet consists of meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.

What are the goals of the Paleo Diet? The main objectives of the Paleo Diet is to keep the human body’s internal environment well-balanced and clear of processed and pro-inflammatory food sources (see above). When followed correctly, this program will successfully encourage fat loss, maintain insulin sensitivity, lower LDL’s and blood pressure, cure and prevent diabetes… yes, really. And the list goes on.

But, aren’t grains good for you? You may believe that whole grain is “good for you” due to the amount of fiber per serving. Indeed, fiber is good for you, but you can acquire fiber from A TON of other sources that DO NOT contain the anti-nutrients found in grain (i.e., Lectin and Gluten). For example, fruits and vegetables are actually MORE nutrient dense than grains, regarding the fiber, vitamin and mineral amount per serving. Turns out you don’t actually need that empty calorie rich whole grain bagel every morning to get your fiber. Let’s define what those anti-nutrients were, again:

→ Lectin. A protein that binds to insulin receptors, the lining of our intestine, and a contributor to leptin resistance. Leptin resistance predicts an exacerbation of features related to metabolic syndrome independently of obesity. Lectin is also found in beans, utilized as a protective chemical to deter herbivorous insects and animals (and.. well, us!)

→ Gluten. When ingested (via grains such as barley and wheat), gluten stimulates a physiological response similar to that of a virus. This immune response triggers an attack on the protein and, consequently, the surrounding tissue. Not only does this induce inflammation, but also has the potential to exacerbate or set off many health problems throughout the body (see celiac disease).

Why no dairy? Although dairy has some benefits, it also has a fair amount of lactose per serving. Lactose is a milk specific sugar that can range from 11g to 14g per cup of milk. Not only does this have the potential to spike insulin levels, but also stymie fat loss.

What is insulin sensitivity and insulin resistance? Produced by the pancreas, insulin is a hormone in charge of regulating the body’s energy and glucose metabolism. This means that, when any food is digested (with special emphasis on sugary foods or highly processed carbohydrates), insulin is released to lower blood sugar levels and return the body to homeostasis. When the body becomes insulin resistant, however, muscle, fat and liver cells are less receptive (or less sensitive) to insulin. This results in the overproduction of insulin due to a diet HIGH in refined sugar, carbohydrates, and overall processed garbage (and of course does not help if you’re genetically predisposed). Ultimately, insulin resistance goes hand in hand with decreased insulin sensitivity and, consequently, metabolic disorders such obesity, diabetes, high cholesterol and increased rates of heart disease can occur.

Is the Paleo Diet “Low Carb”? The Paleo Diet is as carbohydrate rich, fatty, or sugary as you design it to be. One can eat too much fruit, and have too much sugar; too much bacon or avocado, and have too much fat. However, by default, yes, it is lower in carbohydrates than the average American diet because it does not include foods such as breads, pastas, or other processed carbohydrates. Carbohydrate sources come exclusively from fruits and vegetables.

OK.. Anything else? Yes, one more thing: remember to take Fish Oil. Rich in Omega 3 Fatty Acids (i.e., EPA and DHA), this supplement reduces inflammation (i.e., joint pain) and LDL’s, in addition to being imperative in maintaining brain and cardiovascular function. It is recommended at .5g per every 10lb of body weight

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If you want the complete guide just email me: InvictusCoach@gmail.com

Stay classy,

Coach A.

BEAST!!