Category Archives: Nutrition Blog

Nutrition & Supplementation For Competition Day

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The more I think about CrossFit competition the more I like to compare it to a track & field meet. It is due to the fact that athletes would compete in multiple events in the same day. With Surf City Civil War coming in 3 days, I’m sure some of you had already started to think about what kind of foods to bring on the competition day to help you refuel and re-energize. Unless you’re a veteran at competition and already know your body well enough, it is not easy to figure all this out on your own. And we have not even mentioned about supplements yet.

Before diving in any further, here are 2 rules to remember:

  1. It is highly individualized. If it works for you then great, it may not work for your teammates.
  2. It is not the time to try something new and different.

Alright, let’s move on.

  • Stay hydrated - unlike sports that involved weight classes such as weightlifting, poI werlifting, MMA; you are not required to weigh in. That means there’s no reason for you not to keep drinking water from the night before until your workouts are done. Especially when the event is held outdoor, the importance of hydration can’t be overstated. When you wait till you feel thirsty, it’s already too late. Sure, the excitement of the competition may make you want to go to the bathroom even more. However, being dehydrated will have a lot of negative effects on your nervous system and may even stress your adrenal gland out more than necessary. Don’t worry about feeling bloated as long as you keep sipping on water.
  • PaleNO? –  see what I did there :) ? Ok, this is where I’m most hesitant to write about mainly due to how deeply the Paleo diet has ingrained into CrossFit. Please read this part carefully! I do not generally recommend Paleo diet as competition day fuel mainly because how much energy it takes to digest Paleo foods and how long it takes to absorb those types of foods as energy. Nuts have way to high in fat and can’t absorb well between workouts while fruits are too high in fructose to be used as muscle glycogen. Meats take too long to be digested and with such high protein, it takes away the energy which you need for the workout to digest the foods.
  • Sweet and FAST - When I was lifting at USAW nationals this year, my coach had me sipping Gatorade and nipping on Mike n’ Ike every 10 seconds during my session…While CF competition is formatted differently than a USAW meet, the principle here is to restore glycogen in your muscle cells as fast as you can after an event. All foods that have high fructose corn syrups as sweetener should be avoided because they do not go straight to your muscle cells. I would recommend drinking your carbs right after each event. You have a few options to choose from – Vitargo, ATP mechanix post workouts, and a more readily available Gatorade.
  • Keep up your protein – Obviously eating meats is not the most efficient way to get your protein in, that’s when whey protein powder will come in handy.
  • What about solid foods? - If you’re able to tolerate solid foods, then it’s not a problem. Stick to what you know that does not make you feel bloated and weigh you down. I would recommend white rice, potatoes and sweet potatoes as a part of that. They have all the fast acting carbs that can be easily broken down and stored in your muscles to keep you going.

The key ingredient to be successful at any competition is having fun. Plan a little ahead with all your foods and supplements but don’t let it keep you from enjoying the events! Good luck competitors!

5 Tips To Optimize Your Post WOD Nutrition!

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You’ve worked out hard, way too hard to not see any result. So in order not waste an ounce of your hard work, get the most out of your post workout nutrition with the following 5 tips.

  1. Use whey protein as the primary source of post WOD shake:
    Whey protein is a superior source due to its wide array of amino acids. On top of that, it is the quickest digested type so it can go straight into refueling and repairing you damaged muscles. All lactose has also been removed from whey protein so you should be fine using them even if you have lactose intolerant. If you still have concern, egg protein or beef protein is a great alternative.
  2. Add branch chained amino acids for greater protein synthesis (BCAA):
    The benefits of BCAA’s have been discussed multiple time in the past blogs. But did you know that Leucine, one of the essential amino acids, can greatly enhanced the protein synthesis?
  3. Keep ingesting proteins 3 hours after.
    This tip is not easy to follow but if you stick with this, you’ll notice your recovery time being cut down. Drink a protein shake with at least 30 g of protein right after your workout, followed by a meal with at least 20 g, then snack on after that. Here’s an example:
    After workout 4:30 pm – Protein shake
    Dinner 7:30 pm – 8 oz steak
    Before bed snack 10:30 – 1 cup of greek yogurt or 3 hard boiled eggs.
  4. Taking protein before bed.
    To keep your body recovering well, it is suggested to take protein before going to bed so that your body can keep repairing itself. Many people have hard time falling as sleep after eating so drinking a protein shake would definitely help.
  5. Skip the carbs if Fat Loss is your goals in your post work out.
    If your goal is Fat loss, really skip the carbs. 30 grams of protein post workout is enough. However, if your body fat under control and you’d like to maximize your performance, you should considered taking in extra carbs so that glycogen can be restored in your muscles!

Chocolate Chestnut Brownies

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Brownies…I can hardly find anything bad to say about brownies. I mean beside the fact that it packs a ton of sugar, there really isn’t much to complain about brownies especially the homemade double fudge with peanuts…Yum. Here’s a paleo alternative to our good ol’ favorite sweet treats.

This recipe is taken from www.paleodesserts.com. Check them out for more Paleo desserts.

IngredientsPrint Recipe

  • Chestnuts, cooked and shelled- 200 grams or about 1 cup packed tight. (I used a 200-gram vacuum-packed package by Cueillette Descours. Or you can use 1 1/2 cups chestnut flour)
  • 3 large eggs at room temperature
  • 1/4 cup warm water
  • 1/2 cup coconut oil
  • Paleo sweetener (3/4 cup honey, or 11/4 cup Just Like Sugar Table Top natural chicory root sweetener, or 3 tablespoons PureLo Lo Han Sweetener by Swanson, or your favorite sweetener.)
  • 1/2 teaspoon apple cider vinegar
  • 1 tablespoon vanilla
  • 6 tablespoons pure cacao powder
  • Zest of one orange
  • 1/4 heaping teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 cup coarsely chopped walnuts, almonds, or pecans

Instructions

  1. Preheat the oven to 350°F. Get out an 8-inch square baking pan. Line it with parchment paper so it hangs over the sides like handles.
  2. In a food processor, or superblender with small container, grind the chestnuts into a fine powder. (This took 2 minutes in my food processor)
  3. In a food processor or a mixing bowl, add the eggs, water, coconut oil, sweetener, vinegar, and vanilla. Mix until smooth and creamy.
  4. Add the cacao powder, orange zest, salt, soda, and mix well until it’s a smooth ganache with a pudding-like texture.
  5. Pulse in the walnuts so they remain in large pieces.
  6. Spoon into baking pan. Bake for 20 – 25 minutes. Allow to cool 15 minutes, cut into squares and eat.

4th of July Fruit Tart

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Having parties this 4th of July? Wow everyone with this one dish that’s healthy and tasty! This recipe is from www,paleomg.com/

Ingredients
For the crust
For the topping
  • 5 eggs, whisked
  • ⅓ cup honey
  • ⅓ cup Coconut Oil
  • juice of 4 lemons
  • 1 cup blueberries
  • ½ cup raspberries
 Instructions
  1. Place all crust ingredients in food processor and mix until completely broken down.
  2. Add crust ingredients to an 8×8 glass baking dish and press down to form an even crust. Put in fridge for about 20 minutes.
  3. While the crust is hardening, make your lemon topping.
  4. Place a small saucepan over medium heat.
  5. Add your eggs, honey, coconut oil, and lemon juice to the saucepan and whisk together.
  6. Continue stirring together until mixture begins to thicken.
  7. Once lemon mixture has thickened, remove from heat, and place in bowl to cool in the fridge for about 20 minutes.
  8. When your lemon topping has cooled, spread it over your crust then place your raspberries and blueberries however you’d like! Make it look like a flag or a star. Do yo’ thang.

Sesame Crunch Bar

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Growing up, desserts are the most desirable part of dinner. Parents always use desserts to make sure we eat everything off our plates. Desserts, however, are not the healthiest foods out there. Luckily, there are ingredients on the Paleo shopping list that will let you enjoy desserts without as much guilt. Check out this recipe by www.paleodesserts.com

 

  • 3/4 cup Just Like Sugar Brown natural chicory root sweetener, or 2 tablespoons PureLo Lo Han Sweetener by Swanson, or 1/2 cup raw honey, or your favorite sweetener.
  • 1/4 cup filtered water, warm but not hot (If you’re using honey, skip the water, and only use a minimal teaspoon or two if necessary to mix.)
  • 1/2 heaping teaspoon unprocessed salt
  • 2 teaspoons vanilla
  • 1/2 cup sesame tahini
  • 1 teaspoon toasted sesame oil
  • 1 cup sesame seeds
  • 2 tablespoons chia seeds, preferably white

Instructions

  1. Preheat the oven to 350º F. Cover a 9-inch square pan with parchment paper so it comes up the sides like handles for easy removal.
  2. Mix the sweetener and warm water until sweetener dissolves. Add salt, vanilla, tahini, and sesame oil, and mix to a smooth paste. Add sesame seeds and chia seeds and mix briefly to combine.
  3. Spoon into baking pan and smooth flat. Bake for 20 minutes. Remove from the oven and allow to cool for about 20 – 30 minutes. Remove to a cutting board and cut into 1-inch squares. Eat.

Paleo Recipe: Bison Roast

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Crock pot should be a must-have cooking vessel for every busy man and woman out there. It’s simple and convenient. Here’s a great recipe from www.thepaleodiet.com!

NGREDIENTS

Serves 3-4

  • 1 grass-fed bison roast
  • 2 cups red wine
  • ¾ cup balsamic vinegar
  • ½ cup extra virgin olive oil
  • 1 whole sweet onion thinly sliced
  • 4 garlic cloves minced
  • 1 – 2 inch spear fresh rosemary leaves with stem removed
  • 2 fresh basil leaves
  • 2 tsp. fresh oregano leaves

 

DIRECTIONS

1. Rinse bison and place in large crock pot.

2. Combine remaining ingredients in large bowl and pour over bison.

3. Cook on low heat for 5-6 hours.

Paleo BBQ Sauce

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Summer is here!!! That means it’s time to break out the grill to come out. Grilling foods is not only fun but it’s also very easy to stay along the line of Paleo…minus the BBQ sauce :(

Worries not, there are still way to make quick and delicious BBQ sauce that’s not full of sugar and high-fructose corn syrup.

This recipe was brought to you by www.paleocupbiard.com

Ingredients:
- 16 oz tomato sauce
- 1 cup water
- 1/2 cup apple cider vinegar
- 5 Tbsp. raw honey
- 1/2 Tbsp. ground black pepper
- 1/2 Tbsp. onion powder
- 1/2 Tbsp. ground mustard
- 1 tsp. paprika
- 1 Tbsp. lemon juice


Directions:
1. Place all ingredients in a medium saucepan over medium high heat and stir to combine. Taste and adjust any seasonings to your liking. Bring to a boil. 
2. Reduce heat to low and allow to simmer for 1 hour.
3. Pour that stuff on some meat and get elbows deep in some BBQ!

Paleo Deviled Eggs (with Bacon)

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Always busy? Need something quick so you can just grab and go? Oh wait, it has to be Paleo too… Well lucky for you this following recipe from www.paleomg.com will sure satisfy all your needs!

Ingredients
  • 6 eggs
  • 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing)
  • ¼ cup 30 second mayo
  • 1 tablespoon minced jalapeño (leave some pieces behind for garnishing)
  • ⅛ teaspoon smoked paprika
  • ⅛-1/4 teaspoon salt (depending how salty the mayo is)

 

Instructions
  1. Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool.
  2. While eggs cook, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  3. Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork.
  4. Add in mayo and mix well until mixture is smooth. Then add jalapeño, bacon pieces, smoked paprika and salt and mix well.
  5. Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with leftover bacon and jalapeño.
  6. Chill before serving.

Bacon Lime Sweet Potatoes Salad

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Summer is coming, and that means it’s time to bust out the grill! BBQ is a great a delicious way to keep you and your family on track with Paleo. Now, the challenge comes in with side dishes. With this quick and simple recipe, you’ll make a great side dish that may even take over as a main entree!
This  recipe is brought to you by www.PaleOMG.com!
Ingredients
  • ½ pound bacon (225 grams)
  • 3 large sweet potatoes (about 2 pounds/910 grams), cut into ½-inch (12-mm) cubes
  • 4 garlic cloves, chopped
  • 2 tablespoons coconut oil
  • juice of 1 lime
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 green onions, chopped
  • handful of fresh dill, roughly chopped
  • dash of red pepper flakes
  • dash of ground cinnamon
  • salt and pepper, to taste
 

 

Instructions
  1. Preheat the oven to 375°F (190°C). Line a rimmed baking sheet with foil and lay the bacon flat on the sheet. Bake for 15 to 20 minutes, until the bacon is slightly crispy. Let cool then roughly chop.
  2. In a roasting pan or rimmed baking sheet lined with aluminum foil, toss the sweet potatoes and garlic in coconut oil and roast for about 30 minutes or until slightly browned.
  3. While the sweet potatoes are roasting, whisk together the lime juice, olive oil, and balsamic vinegar. Toss in green onions, dill, red pepper flakes, cinnamon, and salt and pepper and mix well.
  4. Once sweet potatoes are finished cooking, toss them together with the dressing and bacon.

Sweet Potatoes Brownies With Icing!

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When we were kids, the best meal that we all look for is the dessert. We did everything for the slide of chocolate cake, or that scoop of ice cream. Even that means having to ingest the god-awful green beans…However as we are now, dessert only meant a piece of fruit or a handful of berries because of the Paleo lifestyle we have adopted. But hey, with a little creativity we can turn the not-so-healthy good ol’ sweet favorite to something that fits our health goals!

Here’s a Sweet Potatoes Brownie with Icing recipe found on www.paleoplan.com

Ingredients

1 large sweet potato, peeled and grated (or 1 large sweet potato baked and peeled)

2 large eggs

1 tablespoon pure vanilla extract

1/2 cup honey, preferably raw

1/2 cup melted coconut oil

1 tablespoon baking powder

1/2 tablespoon baking soda

1 cup unsweetened cocoa powder

2 tablespoons coconut flour

Icing

1 cup dark chocolate chips

1/3 cup coconut oil

1 tablespoon vanilla extract

Instructions

Preheat oven to 365 degrees F.

Combine the sweet potato, eggs, vanilla, honey, and oil in a large bowl. In a smaller bowl, combine the baking powder, baking soda, cocoa powder and coconut flour and stir. Stir this into the wet mixture until well combined.

Line an 8×8 cake pan with parchment paper. Spread the batter in the pan, and bake for 25-30 minutes. Brownies are done when a toothpick inserted in the center comes out clean. Be careful not to over bake!

All the brownies to cool before removing from the pan.

To make the icing, combine the chocolate chips and coconut oil in a pan on the stove. Heat over low heat until melted and stir in the vanilla. Allow to cool completely (you can put it in the fridge for 15 minutes or so to speed up the process), and then whip with a hand mixer until fluffy. Spread over cooled brownies before slicing. Top with fresh berries for a nice touch!