Archive for the ‘Nutrition’ Category
Endurance athletes have always considered fueling for an event. CrossFit Endurance coach Max Wunderle explains what standard CrossFitters need to know as they prepare to compete.
Click here to download the PDF
Robb Wolf received the following comment from Jay Jack on the topic of Paleo/Primal fueling for a 50K run:
I know this doesn’t really belong on this thread, but, I don’t know where else to put it, and I thought someone might like it. Well, this was a my experiment. I decided to do a Palro/Primal Ultra (50k on trails).
I ate dead strict Paleo (w butter and heavy cream) 100% for 3 months before the race. Prior to that it was not that strict.
I trained for this by doing Crossfitesque work (more like CF Football), in addition to my doing BJJ/Muay Thai/MMA as I own an academy.
I did only one long run (should be called a speed hike as I hike all the hills, I only run the downs, and jog the flats) per week. Kept my heart rate under 75% on all long runs. I was also in VFFS for all runs and conditioning.
I did all my training runs fasted and using only coconut water.
I built up to a 20 miler as my last training run.
Race Day: ate eggs scrambled in bacon grease. coffee with pastured heavy cream. During the race I ate only these little energy balls made from a recipe in the Thrive Diet book made of coconut oil, dates, lime juice, and I added guarana for some extra kick. Drank only coconut water and regular water. Wore VFF treks. Kept an average heart rate of 76% (1 damn % higher than I wanted). finished in 8:12 (50k). Not setting records, but I’ve never done any race before. Not a 5k, nothing. So this was a TOTAL experiment.
It is possible to do an ultra without breaking any Paleo/Primal lifestyle parameters. Just felt like proving it. Why… no idea. Just decided I wanted to. I know people might bag on it, but I thought somebody may enjoy hearing about the success of it.
Now onto some other off the wall goal.
Continue reading on RobbWolf.com for the response
The weather is warm out, get out there!
Talk To Me Johnnie – I have to start the email by thanking you for your awesome programming and sharing your knowledge. So very much appreciated!
What is your stance on saturated fats? Previously, (the last couple months), I have dismissed it as I think a lot of the CrossFit community has as something that shouldn’t be worried about. But after buying The Paleo Diet book I am confused. Cordain writes that sat. Fats should be limited and that the consequences of too much sat fats are undeniable.
It wouldn’t be hard to limit them if I wasn’t trying to gain weight, wasn’t a hard gainer, and could consume milk (lactose intolerant). These all force me to eat a fairly large amount of meat.
Thanks again,
Ryan
Click here to see John Welbourn’s answer
Calorie replacement during endurance effort is critical to long term energy production and speedy post-effort recovery. I used to feed myself an exclusively carbohydrate diet during long days and it worked a lot better than my previous diet of water and will power. As the days got longer and I learned more I began putting protein and fat into my body during effort (only when my heart rate was low enough that compromised gastric emptying was not an issue).
continue on Gym Jones
You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.
How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:
Yes, sugar is one insanely powerful drug. Addictive, to boot.
Eat less saturated fat: that has been the take-home message from the U.S. government for the past 30 years. But while Americans have dutifully reduced the percentage of daily calories from saturated fat since 1970, the obesity rate during that time has more than doubled, diabetes has tripled, and heart disease is still the country’s biggest killer. Now a spate of new research, including a meta-analysis of nearly two dozen studies, suggests a reason why: investigators may have picked the wrong culprit. Processed carbohydrates, which many Americans eat today in place of fat, may increase the risk of obesity, diabetes and heart disease more than fat does—a finding that has serious implications for new dietary guidelines expected this year.
In March the American Journal of Clinical Nutrition published a meta-analysis—which combines data from several studies—that compared the reported daily food intake of nearly 350,000 people against their risk of developing cardiovascular disease over a period of five to 23 years. The analysis, overseen by Ronald M. Krauss, director of atherosclerosis research at the Children’s Hospital Oakland Research Institute, found no association between the amount of saturated fat consumed and the risk of heart disease.
continue via Scientific American
via nytimes
Q. Other than celiac disease, is there any reason to avoid gluten in the diet?
A. “Though the hype continues on gluten-free diets being the panacea for all ills, science still lags behind in concrete evidence supporting this belief,” said Dr. Vandana Nehra, a gastroenterologist who specializes in celiac disease at the Mayo Clinic in Rochester, Minn.
Dr. Nehra said it was “unclear if the benefit of a strict gluten-free diet in conditions other than celiac sprue may be related to the avoidance ofcarbohydrates and thus eventually to weight control” or was “merely a placebo effect as individuals feel better eating a healthier diet.”
Gluten, a protein in cereal grains like wheat, barley and rye, has been blamed by some individuals for everything from indigestion to arthritis to depression. However, these people often do not have any allergic sensitivity to gluten, nor do they have celiac sprue, an autoimmune disease that damages the small intestine and interferes with food absorption. Gluten is known to aggravate intestinal irritation in the disease.
Gluten also comes in many processed wheat products with high carbohydrate content. Cutting them out would avoid roller-coaster changes in blood sugar and a subsequent feeling of illness. Cutting down on carbohydrates can also be a weight-loss strategy.
Apparent problems with gluten may actually stem from the high fiber content of whole grains. High-fiber diets are often suggested to relieve constipation but can also cause gas and diarrhea.
Thanks to FuelAsRx, here is the real story. Agave nectar, like table sugar, is a mixture of fructose and glucose. Sucrose (table sugar) and high fructose corn syrup have a fructose to glucose ratio of about 1:1. Agave, on the other hand, has a fructose to glucose ratio ranging between 7 and 9:1 making it considerably higher in fructose than glucose. What does that mean? Fructose has been shown to increase insulin resistance leading to fructose malabsorption, metabolic syndrome, an unfavorable blood lipid profile, diabetes, etc. So, more fructose, in a concentrated form, is NOT what anyone needs! Continue Reading..
Recent CFE Strength
