Nutrition - Nail the Basics

We hear so much about calories, macros, and eating post-workout. Of course, these points are important but it's crucial to establish the foundations first, similar to what we teach in the gym.   We can’t master high gymnastic skills if we havent yet built the foundations of strict or reach our potential in weightlifting without perfecting the deadlift. 

Today, I’ll focus on just two simple topics, which I think are often overlooked: vegetable and fruit consumption and protein. 

VEGETABLE AND FRUIT CONSUMPTION

Vegetables and fruit are natural multivitamins, which are essential to our health. 

They are rich in dietary fibre, supporting digestion and bowel movements, helps control blood sugar level and promotes a feeling of fullness. 

They are low in calories but high in antioxidants, which support stress and fight disease. 

It is recommended to fill half of your plate with fruits and/or vegetables at every meal. 

Recognising the challenge of consistently preparing fresh produce, frozen veggies are a convenient option. 

We sometimes assume that fresh is always better than frozen. 

However, in Australia especially, they are snap-frozen immediately after they are freshly picked, helping to preserve their nutrients, arguably making them a better option than fresh. 

PROTEIN

Protein is essential for tissue repair, muscle growth and immune function as well as the production of hormones. 

For CrossFit athletes (yes that’s you) protein plays a significant role in performance, recovery and muscle building. 

CrossFit is a demanding sport, it results in muscle breakdown and protein is essential for repairing and rebuilding these muscles. 

Many of you train multiple times per week, likely not realising the importance of proper recovery. 

Inadequate protein intake can impede this process, leading to a reduction in performance and hindering progress in strength and workouts. 

Adequate protein intake = better recovery = better performance = progress!!

It's important to note that your protein needs increase as you age. So if you are older and you assume your protein need is lower because you aren't training as hard as the young athletes… think again! 

How do I know how much protein to have?

I have been a nutrition coach for nearly 3 years now, and I have never had someone OVER consumer protein. Usually, people become too full to overconsume protein.

So if you are new to this; starting with a protein source each meal is a good initial step. 

This could include foods from the list below;

• Lean Beef

• Chicken Breast 

• Turkey Breast

• Egg whites 

• Fish 

• Cottage cheese

• Greek yoghurt 

• Protein powder 

If you’r seeking more specific targets, a typical recommendation ranges from 1.6 to 2.2 grams of protein per body weight. This, however, is a general guideline and may differ depending on the individual. 

To better your nutrition, focus on these two fundamental topics first; prioritising fruits and vegetables and ensuring you have adequate quality protein intake. 

Don’t be surprised if you notice an improvement in your recovery and progress in the gym, along with a decrease in feeling run down or constant soreness. 

Chat with you guys again in a fortnight’s time