200616 - Nutrition Tuesday - MACROS!
Let’s chat macronutrients! These are the three building blocks of our nutrition and can help us build a better understanding/relationship with our food.
CARBOHYDRATES (Carbs) - 4 calories per gram
Examples: Potatoes, Fruits, Veggies, Wheat
These are easily metabolized and generate energy for the body. All of the tissues in our body have the ability to use simple carbs such as glucose for energy and when they do, it leaves the other macronutrients alone to do other jobs like tissue growth and repair instead! Indigestible carbohydrates called fiber are crucial for our intestinal health too!
PROTEINS - 4 calories per gram
Examples: Meat, eggs, cheese, legumes
These are the bodies resource for amino acids which are the building blocks for muscles, your brain, nervous system, blood and hair. Your body makes 11 amino acids on its own. But there are 9 amino acids that you must consume in the daily diet (via proteins) because your body is unable to make them.
FATS - 9 calories per gram
Fat provides an important source of energy in times of starvation or caloric deprivation. It is also necessary for insulation, proper cell function, and protection of our vital organs. There are three types of fats that can be consumed, saturated, trans, and unsaturated fats. Studies show that when saturated fats (cheese/fatty meat/lard) are mostly replaced with unsaturated fats (nuts/seeds/avocado) we decrease the risk for heart related diseases.
SO HOW DO I USE THIS INFORMATION?
Macro-Counting has been established as a great way to lose weight but maintain fitness performance. When you control the amount of protein for muscle recovery, carbs for intra-workout energy, and fat for caloric deficit this creates an environment in the body that can sustain muscle but lose fat.
The typical recommended ratio of macros for a CrossFit level of fitness, in your overall daily consumption is 40% protein, 30% fat, and 30% carbohydrates. There’s tons of apps and programs that help with tracking food including MyFitnessPal, RP Diet App, or MyPlate. These guide you through the process of knowing how many grams of macros to eat in each meal and become a food journal to record your progress. Having a food scale is key to making this work! I personally use this one (GreaterGoods Nourish Digital Food Scale) because it has a nutrition label program built in so it makes the process even easier!
If you ever want to chat nutrition or counting calories/macros, just ask one of your coaches! We each have done these programs before and would love to give you some tips from our experience!
QOTD - A new goal you’ve set for yourself?
WARM UP - 2 Rounds
100m run / 50m farmer walk
10 Banded Step Downs
5 Plank Step Ups
:30 Sprinters Box Lunge
STRENGTH - ABS!
:45 each for 2 Rounds
Med Ball Crunch Toss
Med Ball Pike Up
Med Ball Straight Arm Russian Twist
COACH PREP - Review footing and Devil Press
4 w/ light weight and 2 w/ WOD weight
WOD -
(A: Competitor)
4 Rounds
1 minute - Max Box Step Overs 45/35
1 minute - Max SA Alternating Devil Press 45/35
1 minute - Farmer Carry 100m 70/55
1 minute - Rest
(B: Performance)
4 Rounds
1 minute - Max Box Step Overs 35/25
1 minute - Max SA Alternating Devil Press 35/25
1 minute - Farmer Carry 100m 55/35
1 minute - Rest
(C: Fitness)
4 Rounds
1 minute - Max Box Step Overs 25/15
1 minute - Max SA Alternating Devil Press 25/15
1 minute - Farmer Carry 100m 35/25
1 minute - Rest