Welcome to Cow Harbor CrossFit
Welcome to Cow Harbor CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Sharon hitting Friday's WOD with the 9:30am crew
Protein! So hot right now. AND, arguably the most important of macronutrients when it comes to body composition. Used to make enzymes, hormones and other bodily chemicals, protein is an important component of every cell in the body. Protein supports the growth and maintenance of lean muscle mass. Besides athleticism and asthetics the preservation of muscle mass becomes more important as we age. That muscle will help you with everything from walking around the house to standing up to get out of bed in the morning.
The recommended daily allowance (RDA) is 0.8 gram of protein per kg of body weight (or 0.36 grams per pound). While this may be enough to prevent deficiency in most people, your needs are considerably higher when looking to build and retain muscle mass. Furthermore, age, activity level, muscle mass, and your current state of health also play a role in determining your protein needs.
There is a lot of literature in circulation regarding protein needs for everyone from the elderly to elite athletes. Based on this evidence and recommendations, a good place to start is 0.8-1 grams per pound of your lean body mass for those looking to enhance or maintain your lean muscle.
What foods have protein?
When it comes to different types of protein, the source is just as important as the quantity. Different sources of protein vary in their digestion times. For example fatty cuts of poultry and red meat will take longer for you to digest than lean and whey is digested faster than casein by itself. As a rule of thumb I would like for you to focus on high quality protein sources from “whole foods” such as organic poultry, lean meat, fish, eggs, daily (milk/cheese/yogurt), beans/legumes, nuts/seeds and whole grains.
Protein powders and protein supplements are great for convenience but they are not necessary, even at an elite level of performance. Whole food will ALWAYS be your best option. The supplements are more for convenience and time constraint. Have a plan and you will be able to get an adequate amount of protein through diet alone :)
And I haven’t given you one in a while so here is a FAST, EASY and HEALTHY option for you to enjoy tonight. It is Cindo De Mayo so here is a nice alternative to going out if you want to still be festive but eat at home.
1 pound fresh fish- sea bass, corvina, tilapia, or hamachi - diced into ¾ inch cubes
2-3 garlic cloves, finely minced
1 tsp salt
¼ tsp black pepper
¼ cup fresh cilantro, chopped
1 fresh serrano or jalapeño chili pepper seeded and finely chopped (optional)
4-5 limes, freshly squeezed
½ red onion, very thinly sliced
1 cup grape or cherry tomatoes, cut in half
1 cup diced cucumber
1 tbsp olive oil ( optional)
1 semi firm Avocado (optional)
In a shallow bowl, gently mix and marinate fish, garlic, onion, salt, pepper, chili, and lime juice. Let it marinate in the refrigerator for 15-20 minutes before serving (full flavor effect).
Add cilantro, cucumber and tomato and a drizzle of olive oil before serving. If you choose to add avocado do so last so that it is not too soft. Enjoy with a salad, organic corn tortilla chips or organic corn tacos, even in a bowl by itself. This will make you 3 decent sized servings, enjoy!
Melanie Boehmer MS, RDN
Great work to the CHCF Crew who competed at CrossFit Garden City this Saturday!
Jeff A, Coach Steve, Kevin, Robb, Kate A & Alecia!!
Let’s Start at the Very Beginning.
As much as I like to think of food as food and not nutrients, I think understanding the basics of each macronutrient; ie, carbohydrates, proteins, and fats, is important being that there is varied nutrition advice everywhere you turn. Therefore, over the next 3 weeks this is what I am going to discuss. If you have a question regarding something I do not mention, let me know and I will be more than happy to answer it for you :)
Carbohydrates, proteins, and fats. You cannot live without the consumption of macronutrients. If it helps to think of it this way, the term “macro” means large- a reminder that these nutrients are needed in large amounts. Each breaks down to provide energy (calories).
I find that there are a number of people confused about carbohydrates, so I’ll start there. Keep in mind that eating carbohydrates from whole foods is much more important than following a strict diet that counts or limits the carbohydrates consumed.
Carbohydrates provide the body with glucose (sugar), which is converted to energy used to support bodily functions and physical activity. When it comes to body composition, carbs are the most important macronutrient after protein. During high intensity training, the body’s primary source of fuel is a stored form of carbohydrate (glycogen). If glycogen levels are low, hard workouts become harder and can be difficult to complete, let alone maintain a consistently high level of performance.
Being that carbohydrates are the body’s preferred source of fuel, adequate carbohydrate intake allows for your nervous system to function optimally. If your nervous system is functioning optimally, it allows for better muscle recruitment, increased fatigue resistance, and quite simply, MORE ENERGY FOR YOUR WORKOUT!
Furthermore, in addition to supplying energy, the storage of glycogen in your muscle takes part in muscle protein synthesis. When we eat carbohydrates, blood sugars rise in relation to the amount and type of carbohydrates consumed. The pancreas releases insulin, which tells the muscle, liver and fat cells to take up the blood sugar (and fat if it’s available) and remove it from the blood. So, the more carbohydrate eaten, the more insulin secreted, and vice-versa. Because of the strong anabolic effect of insulin, and the fact that carbohydrate consumption is anabolic to muscle tissue, carbohydrates aid in muscle grown. Especially when coupled with amino acids from protein.
But again, too much of a good thing is not good for anyone. Too much carbohydrate intake over long periods of time, especially processed carbohydrates, can lead to insulin resistance. The liver and muscle cells only have so much space to store glucose- once they are full, they shut the door and it all gets sent to the fat cells.
As the years go by and excessive carbohydrate consumption continues,blood sugar levels continue to rise, and the pancreas secretes even higher levels of insulin. Ultimately the cells with receptors for insulin stop listening and/or the pancreas stops secreting insulin. And now all of a sudden you are diagnosed with type 2 diabetes...we do not want that.
Recommendations. Right. Consistent carbohydrate intake. With a moderate amount of carbohydrates consumed each day, your pancreas will be able to communicate appropriately with your muscles, liver and fat cells to take up blood sugar. Your body will thank you because your energy levels throughout the day will remain relatively consistent and- given you are meeting your caloric and total macronutrient needs- maintain or continue to work toward your desired physique.
If you want specifics for how much carbohydrate you should eat I cannot provide general recommendations. Again, our metabolic needs depend on a variety of different factors, and without knowing the specifics of your lifestyle and routines would be difficult to estimate. And those needs change on a daily basis depending on a variety of factors such as sleep, activity levels and stress.
That being said, if you want to come up with a plan I am here. If you are just looking for some general guidance I can offer you this. EAT FOOD. Counting grams of carbohydrates, proteins, and fats, even when an online food diary is doing the math for you (eg, myfitnesspal), is tiresome, passive and can lead to disordered eating habits. Instead, I encourage you to choose high quality, nutritious choices within each macronutrient category, and be aware of how your body feels afterwards.
Enjoy your weekend and look for next weeks post where I am going to talk about protein!
Melanie Boehmer MS, RDN