You know, I looked for a definition of "sports nutrition" in the Miriam-Webster on-line dictionary, and no results came up. Wikipedia defined it as "the study and practice of nutrition and diet as it relates to athletic performance." Sounds pretty good … most of us wouldn't mind a good handle on that.
Personally, my definition is much more loose and includes terms such as dogmatic, convoluted, frustrating … you get the point.
Why the angst Emo kid?
As a professional it's shaping up to be quite the endeavor to sort between the traditional textbook recommendations that are widely available and taught, the sea of research papers (often misinterpreted and mis-applied), and a wealth of observational and anecdotal evidence which often favors a near polar opposite approach.
For example. the well regarded and highly rated textbook I am peeking through right now, "The Complete Guide To Sports Nutrition 6th edition" by Anita Bean, suggests that "Most athletes training for up to two hours daily "require" about 5-7 g [carbohydrate]/ kg body weight, but during periods of heavy training requirements may increase to 7-10 g/ kg BW. " The emphasis on require is mine.
Let's put that in to perspective, I am just over and can be rounded to 70 kg. This suggests that I "require" 350-490 grams or may need up to 700 grams carbohydrate per day.
In contrast, during my Zone trials, I rarely consumed more than 150 grams carbohydrate per day. I didn't shrivel and melt, I didn't fail to thrive--my times decreased (performance increased) on nearly every WOD. This same story can be heard and read over and over again as we talk to many of our "athletes" who begin incorporating paleo or zone concepts into their diet. Most of the top crossfitters reported in interviews striving to follow some version of the zone or paleo diet most of the time.
Why such a disparity between what works for us and what is the popular recommendation?
For one, I think the umbrella terms "athlete" and "sports nutrition" are too oblique. Furthermore, much of the data that is referred to for recommendations for all "athletes" is often taken verbatim from a study looking only at one sub-section of "athletes"--most commonly endurance cyclists. To make the same recommendations for a weightlifter, an athlete exercising at very high intensity for only 15-30 minutes, a long distance runner, and any other milieu of varying activities is a big boo-boo.
Let's take a look from another angle. Imagine going out to your car, turning the ignition, warming it up, and then embarking upon a 3-4 hour drive to another region (how about Bavaria?) at a steady, controlled pace. Now, we all know that steady paced highway driving is optimal for gas mileage--and also ranks pretty low on the scale of "wear and tear" on the vehicle. However, because the distance driven was so long, your gas tank would likely be depleted and nearly empty (unless it was Jason's Prius).
In contrast, let's imagine what it would look like if we were to start the ignition and immediately red-line the engine for a 0.25 mile drag. After which the car was parked and the engine cutoff. Now compared to your day trip, this "sprint" would put a considerable greater amount of wear and tear on the vehicle. However, even though it was at a 'red-lining' intensity, and the fuel economy was comparable to a hummer driving uphill, the absolute quantity of fuel used was much less than the distance drive simply because the exertion was not sustained for any significant period of time. Does this car now need a full tank of gasoline? Probably not. Instead, this car might benefit more from an inspection and some tuning to make sure no damage was done and everything is in order for the next drive.
So, while one of these example did minimal wear and tear on the vehicle but depleted the fuel reservoir, the other potentially put a lot of hurt on the vehicle but used very little fuel. (light bulbs yet?) A reasonable statement would be that "the needs of this vehicle after it's first (distance) drive are much different than its needs after the second (sprint) drive". But! in both situations, it had needs.
Similarly, it'd be reasonable to assume that an athlete would have much different needs after bicycling for two hours than he would after performing a 3 rep max deadlift (less than 30 seconds) or performing Helen (at a respectable but not unheard of 9:00).
Two problems now arise: 1) Insufficient research has been done to support concrete recommendations for the needs of the deadlifter, let alone the "fran-lover". Unfortunately, the majority of research on the needs of athletes is looking at either distance cyclists, or untrained (very important consideration) college athletes given a silly weightlifting regimen such as 3 sets of 10 reps on leg extensions twice per week.
2) As crossfitters, we run, we jump, we lift and we throw, light weights, heavy weights, for short distances, long distances, and in many domains of time.
The conundrum: on different days, we will likely require different types/amounts of recovery …. and unfortunately, the guidelines for what those needs are are quite unclear. Oh, yea, by the way … if your goals are to lose weight/lean out, to gain weight/mass, or to maximize health and longevity, then your needs may deviate even further than he/she who is merely trying to perform well.
In the coming weeks I'll post some ideas and relevant data hoping to make more sense of all this. In the mean time, just realize that what you've recently done, and what and when you plan to do next should guide what and how much you shove down your gullet now. Posted 16 November, 2009
PJ-as the nutritionist that you are. I have a question from one of my members. She wants to lose 4 lbs in the next 3 weeks, what's the best way to do it?
THANK YOU!
Response:
Hey bud,
That's a tough question without more info on her particular details/habits.
Here's some advice that works for generally everyone (if they apply it):
Exercise: Moderate-high intensity 60-90 minutes 5x/wk. 60 minutes is the minimum that has really been found to positively support weight loss. Some people think that walking 30-60 minutes a few times per week is enough, it's not. 30-60 is more for maintenance. And walking isn't intense enough to affect body composition. 60-90 minutes of activity that makes them sweat. The one caveat is VERY high intensity exercise such as rowing, heavy-circuit training, metabolic conditioning, or high-speed interval training. Those VERY HIGH intensity exercises are strong ‘medicine’ and may garner weight loss with much less time--as little as 20-45 mins, 4-5 days per week. Another reason why CrossFit kicks butt.
Sleep: 7-9 hours a night. Any less and your stress hormones will be out of balance and really hinder weight loss attempts (cortisol actually causes fat deposition). Very few people sleep enough.
Nutrition: Meals should consist of a palm-sized portion of lean meat, chicken, fish, eggs, etc. The rest of the plate should be topped with veggies and fruits…Mostly Veggies. Seriously! Very few people get enough veggies and fruits. Eat more. Limit Starch (especially if trying to lose weight! No more than one serving of starch or grains per meal (including rice, bread, pasta, potatoes, corn, etc)--try to make it a whole grain. One serving is one piece of bread, 1/2 of a bun or English muffin, 1/4 of a bagel, or 1/3 cup rice or pasta. Doesn't seem like much? That's why they're so dangerous. The servings add up fast. Very small amounts of healthy fats (nuts, seeds, olives, avocado) should be added if protein sources are lean and starches are reduced. If a higher fat meat is chosen or larger portions of starch, skip the added fat.
No amount of added or unnatural “sugar” is good sugar. The more we can reduce it the better. Eating more fruit will satisfy that sweet tooth and keep her sane. Plan snacks like mini-meals: small serving of protein, some fruit or veggies. Eating a granola bar, candy bar, or other high-starch or high sugar product by itself at a snack does little more than spike insulin and cause more hunger and fat deposition. A small handful of almonds or cashews is a much healthier and smarter snack.
If those things are being done. The body will lean out while still being healthy. There's no magic pill, just smart meal planning and discipline. Most people who are overweight violate one or more of those principles (too much starch and not enough vegetables or fruit is what I see most often...that's the fault of media, cultural habit and misinformation)
If you get more details on her, or have specific questions, feel free to contact me.
Rip tells us that GOMAD, get’s us strong. If you’re thinking “But, I’m not an angry person …”, then you’re in luck. GOMAD has nothing to do with your aggression. It’s a dietary strategy recommended by Rippetoe to help athletes gain weight and get stronger. There was a short clip on the CrossFit Mainsite on the topic yesterday. View it here.
Simply put, GOMAD is “Gallon Of Milk A Day”. And that’s whole milk by the way. Yup, it’s a recommendation to drink a gallon of milk a day, every day. Before I get side-tracked, I want to make it clear that I haven’t tried this yet, and am not necessarily recommended that you do or do not. This post is for those of you who may have heard the term “GOMAD” and wondered what it meant and also for anyone out there who’s very interested in gaining mass and strength and not particularly concerned with whether or not they put on a little body fat in the process.
There’s some possible scientific explanations why drinking a gallon of milk daily would result in mass gain. Such as the extra 2,560 calories this equates to, or the extra 128g (~18 blocks) of protein, or maybe some of the natural growth factors (not referring to added hormones in this case) that are found in milk. Yet, Rippetoe doesn’t need studies to convince him that this is what he wants for his strength athletes. His reasoning is simply put, “It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this … THEY GET BIGGER THAN THE ONES WHO WON'T DRINK THE F---ing MILK.”
Here’s an amusing forum thread with Q&A and commentary by Rip on the topic.
An important point: “That much milk is really a novice strategy, and might make an intermediate guy chubby. Raw milk is not available but in a few states, and is hideously expensive. If you're lactose intolerant, take some lactaid.” – Rippetoe
If you stroll over to the CrossFit Football site, you’ll see that their diet prescription is “A Paleolithic Diet and Dairy” with a goal to consume 1 gram of protein per pound of bodyweight per day. Yes, paleo and dairy is somewhat of a misnomer. Put that on the backburner for a moment. The end result is a diet high in calories, protein, produce, and other natural foods that ensures the athlete has all the energy and nutrients they need to put on mass for the field.
Consider these few points: 1) The effects are seen with Whole Milk and not with Skim Milk – if you are interested in doing it with skim or low fat milk, then you are missing the point. 2) Drinking a GOMAD will make you gain weight. I’d be prepared to accept that this weight will come from both lean and soft tissue. Come to terms with the fact that the you might “soften up” a little around the edges if you try this. Decide whether your priorities are gaining muscle and strength more quickly or being lean/getting leaner. Neither is right nor wrong. 3) Intermediate/advance athletes and aged athletes will be more prone to softening up than younger athletes and novices. Reducing volume consumed is an option—resulting in less soft tissue gained as well as less lean tissue. 4) If you’re concerned about added hormones, drink organic milk. If you have issues with lactose, drink lactaid or take a digestive supplement. Since we’re out in Germany, Raw milk is another option. If you can find a local farm that sells Raw milk, consider taking advantage. 5) Your body is your own test tube. If you decide to give this a try, pay attention to how you feel. You might also be wise to get some blood tests before beginning and then again down the road to see how the calories, protein, and fat affect your blood lipids and chemistry. You may want to start off a little slowly and gradually work up to the goal volume over the course of a few weeks.
Here’s one last gem: The Starting Strength Wiki. The Starting Strength Wiki is a site with outlines, FAQs, video’s and more about Rippetoe’s strength building programs, beliefs, and exercises. Posted September 28, 2009
Ever lose steam with a diet? Lose motivation in the gym? Here’s a question I received this week about motivation accompanied by some suggestions. If you have any other tips on how to stay motivated … please post them in our Health, Fitness, & Wellness Forum, here. Question: PJ, [I’ve] Got a question about the zone. I've been on the zone on and off but for some reason it seems I am slipping. I was hoping what's your motivation and how do you stay focus? Do you use recipes from the zone or do you make your own?
Answer: Hey XXXX, let me turn that around on you =). What is YOUR motivation. Or what is your goal? It's important that you have a goal that you are working towards ... something that you REALLY want. Remembering that or thinking about it may help you to stick to it. For me, training to hopefuly get to the games (long term) and for upcoming boxing matches (short term), and generally wanting to be healthy and feel good about myself all keep me interested in making choices--nutritionally and otherwise--that help me to achieve those objectives. Looking back over the last decade of training, I’ve always worked the hardest when I had something specific I needed to be fit for. If just thinking about it isn't enough, find something more concrete to remind you. I've seen individuals buy clothes that are the size that they want to fit in and leave them somewhere that they can see so that they are constantly reminded why they do what they do. Posting a picture of yourself at your best--or someone else who you admire--on the fridge, is another simple reminder. Additionally, don’t forget to tell someone about your goals and what you need to do to reach them, and ask them to encourage you to stick to the plan. Accountability is huge.
On the other side of the coin is looking at your diet and asking yourself ... IS THIS SOMETHING THAT I CAN CONTINUE FOR THE REST OF MY LIFE? That's ONE of the obvious reasons that many diets fail. People simply can't eat just cabbage soup for the rest of your life, lemons will get boring, and so will completely avoiding any one macronutrient. So make sure that your diet includes a VARIETY of foods that you ENJOY every day. There are many delicious things that fit well within the zone. Also, cheating is okay sometimes. You may find that "relaxing" your diet 1 day a week, or for one meal twice a week improves the overall sustainability and satisfaction -- which in turn will help long-term progress (would you rather lose 5 pounds in two weeks [and regain it later], or 25 pounds in 6 months [and keep it off]?). Some people are very successful by being strict monday through friday and then relaxing (within reason!) on the weekends. Others might throw in a few small things throughout the week without any changes to weekend habits. Both strategies will improve long-term sustainability ... results will come.
To answer your other question: I try some recipes if I see something I like. I reallly prefer to just experiment. It's always been pretty easy to start with a meat (get a variety) and cook it different ways (grill, bar-b-que, bake, broil, simmer, stew, change up spices, etc.) and pair it with various different veggies prepared in different ways (steam, grill, stir fry, eat them raw, prepare a salad, make a soup, crock pot with some meat, dip them in sun butter, etc.). Add in some fruit, some healthy fat … simple as that. Just make sure that you stock your kitchen with healthy ingredients so it’s easy to whip something up in a pinch. Posted September 23, 2009
Jerky is something we often turn to get in some protein in a hurry or while on the move. Potential problems with commercial jerky include long lists of un-pronounceable ingredients, added sugar, and high salt content. The salt and sugar is generally added as a preservative to help increase the shelf life and prevent food-borne illness. Here’s an alternative method for making jerky that will increase the travel-ability of your protein without all the questionable additives. The acidity of the lemon juice-based marinade will prevent bacterial growth, tenderize the meat, and provide some nice flavor. The best part is that most of our German ovens go down to 50 degrees Celsius which is low enough to dry meats. So you can make it at home.
Start with a very lean meat (for beef, try flank steak, London broil, or rump roast. Play around; chicken, turkey, rabbit, bison, and other meats can me dried as well). Trim it of all visible fat and slice into 1/8” to 1/4” strips.
Home Made Jerky
Salt-Free/Sugar Free Marinade: 4 Tbsp Lemon or Lime Juice per 1lb of meat Minced Garlic Minced Ginger Hot pepper Black Pepper
Salt-Free/Sugar Free Optional additions: Crushed red pepper flakes Pick an herb … any herb. Curry powder Paprika Experiment …
Less Favorable Adds: Soy Sauce Teriyaki Sauce Salt Honey Sugar
Marinate your meat in your lemon juice concoction for at least an hour. Better if overnight.
In the oven: Spread out the meat strips directly on the oven racks so that they are not touching. I recommend placing a layer of tin foil on the floor of the oven to catch dripping and reduce clean-up. Set the oven to 50-60 degrees Celsius (140-160 degrees Fahrenheit) and prop open the door a few inches to let the air circulate and the moisture escape. Dry for 10 hours—give or take 2— flipping once half way through. Check it to make sure it’s done—it should be dry and stiff but not so brittle that it breaks when it’s bent. Store in the fridge. ~one-fourth oz. of jerky is equivalent to one ounce of beef or one block.
In a food dehydrator: Use the same marinade and follow the instructions. Posted September 14, 2009
It seems that some of us may still be under the impression that fat is in fact the devil. Not necessarily the case. Even the American Heart Association recommends that 25-35% of the calories in the diet come from “healthy fats”. This is by the way what they define as a “low fat diet”. How individuals take that “low fat” recommendation and interpret it to mean that a breakfast of cornflakes and skim milk with a banana, toast, and glass of orange juice or that choosing a bunch of fat-free products which replace the fat with chemicals and added sugar is “healthy” is beyond me. The history behind the mass populations’ fear of fat is long and convoluted—often leading back to a few poorly designed studies which were misinterpreted, exaggerated, and then “run with” for a few decades. We have to remember, things are not always so simple and that all fats are not created equal. I intend to write a detailed analysis eventually... Indeed, some day I probably will.
Until then, please check out this article: The Skinny on Fats by Dr. Mary Enig and Sally Fallon of the Weston A. Price Institute. The Skinny on Fats is a great review of MUCH of the relevant research, mis-research, and history behind the Lipid Hypothesis and provides a great discussion of the types and amounts of fats we need in our diet. If you find it at all dry, just keep skimming. You’ll eventually learn how to avoid “nutritional castration”.
I’d also like to add a few points for you to consider:
First, fat is the body’s preferred fuel source under most circumstances. It’s efficient. It’s high octane. At rest, approximately 85% of the energy we burn is from fat. During low intensity exercise, fat represents about 50% of our fuel (hence the historical “fat burning zone, ya!” – very overrated). Unfortunately, fat is a little slower in providing us with energy and requires more oxygen. When we start getting to moderately-high, or vigorous levels of activity (think sprints and our favorite activity that begins with a “cr” and ends fit an “ossfit”), then we begin using more carbohydrate for energy because we can convert it quicker and under anaerobic (no air) conditions (anaerobic glycolysis is very inefficient by the way and yields less ATP (energy) per unit of substrate (carbohydrate in this case) than does the oxygen system. While on this subject, it’s also important to note that the body can adapt to dietary changes as well as exercise stimulus. Given proper time to adjust, the body may be able to use more or less fat at given levels of intensity.
Now, let’s put things in perspective. How long are we actually sprinting per day, or how long are we sustaining high intensity? 5-15 minutes, an hour at very most? That means that what you do the other 23 hours of the day is fueled primarily by what? Fat. And if we don’t get it from our diet, we’re just going to convert the other nutrients in our diet to fat, store them (with the help of insulin), and then burn them as fat.
Conversely, fat in the diet elicits no insulin response; and a meal with moderate amounts of fat, moderate protein, and moderate carbohydrate will have a much lower insulin response than a high carbohydrate meal with less fat and less protein. Please make sure and review my article on insulin which is now cleaned up with high-horsepower nutritional guidance technology. Remember, less insulin, means less disease risk and better access to the body’s energy stores, with less hunger for more. The carbohydrates that WE DO NEED, in order to fuel moderate levels of high intensity exercise, can be met sufficiently through extra helping of veggies and fruits. Endurance and high volume athletes may need and tolerate more. Sweet potatoes anyone?
Remember, there’s a big discrepancy between types of fats. Mono-Unsaturated Fats, such as those highly concentrated in avocados and olive oil, tend to increase HDL “good” Cholesterol, and decrease LDL “bad” Cholesterol. A two-point swing in the “heart-healthy”, favorable direction. In contrast, Trans Fats tend to lower the good stuff and raise the bad stuff, and do a handful of other sinister things to our cells. The ratios of the types of fat we choose will most definitely impact our overall wellbeing. The Skinny on Fats discusses each in detail.
So balance your plate! And make sure that fat’s in your diet. 25-35% of your daily calories is a good starting point and fits well within the recommendations of both the American Heart Association AND the Zone Diet. Eating fats as high as 40-50% of total calories from healthy sources is well tolerated by many and is the premise behind the Athletes Zone, Paleo, and Dr. Gerald Reaven’s Syndrome X lifestyle plan which is specifically designed to prevent heart disease and insulin resistance. Add a variety of veggies and fruits and adequate lean meats and you’re well on your way to better wellbeing AND performance. And no, you won’t get fat by adding fat to your diet as long as your total calorie intake isn’t grossly larger than your energy expenditure. Which means that: since we’re adding in some good fats, we might want to reduce ...
Here's a combined list of everything I bought at the grocery store(s) this week which may give you some ideas. It's by no means comprehensive--I have a lot of things on hand that I don't buy weekly and from week to week I purchase different foods to get a variety and take advantage of specials. This shopping was split between two different days and items were purchased from 3 different locations (RSN Commissary, Vogelweh Commissary, and Penny Markt). For convenience I combined them all into one composite list of good foods:
From The Commissaries:
Fresh Produce: 1 Head Cauliflower 2 Heads Broccoli 1 Large Avacado 1 lb Mushrooms 3 Onions 1 Ginger Root 3-pack of Garlic 1 kg Carrots 1 Head Romaine Lettuce 3 Grapefruits 9 Granny Smith Apples
Meat: 3 lbs Fresh Chicken Breast 3 lbs Fresh Salmon (All Fish Was Half Price at Vogelweh Friday) 1 lb Fresh Cod
Freezer: 1 bag VIP Frozen Pineapple Chunks 1 bag VIP Frozen Mixed Fruit 2 bags VIP Frozen Cherries 2 10 oz. pkgs BIRDS EYE "leaf" Spinach 2 10 oz. pkgs BIRDS EYE "chopped" Spinach 1 16 oz. pkg PICTSWEET cut Okra 1 16 oz. pkg PICTSWEET Brussels Sprouts 1 32 oz. pkg VIP "California Mix" (broccoli, cauliflower, carrots)
Misc: 2 16 oz. Jars SPECTRUM Coconut Oil 1 Jar Ms. Dash Tomato Basil Garlic Seasoning 1 Bottle Lemon Juice 1 lb. Raw Walnuts 1 pkg Back To Nature Cashews w/ Sea Salt
"On The Economy": Penny Markt
3 10-packs of Freierland (freerange) Eggs 1 kg of Fresh Blueberries (for 1.69 Euro!) 4 Cans MEI TAI Coconut Milk (no added sugar) 2 Bottles Dry Red Wine 1 85% Dark Chocolate Bar Posted August 31, 2009
Eat meat and vegetables, nuts and seeds, and some fruit. Eliminate or dramatically reduce sugar consumption. Avoid or moderate grains and starch. Why? This post is written for you curious cats out there who want to know more about WHY WE RECOMMEND THESE THINGS. You’ve undoubtedly heard of the hormone “Insulin” at some point—whether it be one of my posts, one of the CFJ articles, something in a magazine … whatever. Let’s take a [somewhat] closer look at this powerful entity and lay some ground work for future topics. Insulin is VERY complex; this is the simplified “short course” on the metabolic affects of Insulin and should help give you a better understanding of why we want to pay attention to the type and quantity of carbohydrate (among other foods) in our diets.
Insulin is a hormone that is secreted by “Beta” cells in the pancreas [in normal individuals].
Insulin is essential for life as it is needed in order to signal various cells (such as muscle, liver, and fat tissue) to “open their doors” to blood sugar (all carbohydrate is eventually reduced to sugar) so that it can be stored or used as energy. By the way, when our carbohydrate stores are full, we convert sugar and store it as fat.
The type and quantity of food you eat determines how much insulin should be released—the body likes to keep the amount of sugar in the blood within a normal range.
At a meal, more carbohydrate (or more of some amino acids) = more sugar (starch is broken down to glucose) = more insulin released.
Chronically elevated insulin circulating in the blood is calledhyperinsulinemia.
Over time, these above-normal insulin levels can lead to a myriad of health consequences. Among those consequences is the development of insulin resistance.
Insulin resistance means that the cells are becoming less responsive to insulin (think of how you develop a tolerance to alcohol or coffee and you need more and to get the same effect, or how you “get used to” and do not notice perfume (Insulin Perfume Analogy) shortly after it is applied). In this scenario, there is nothing wrong with the insulin; our cells just aren’t paying as much attention to it anymore.
Some individuals are able to overcome the resistance by placing the pancreas in overdrive and secreting more and more insulin. “Send in more troops and we’ll break the door down!”
This compensatory increase in insulin over time can lead to even greater insulin resistance as well as a myriad of other health concerns clustered under the umbrella term “Syndrome X” (glucose intolerance, excess blood fat or “hypertriglyceridemia”, slow clearing of blood fats after meals, low HDL “good” cholesterol levels, small, dense (more dangerous) LDL cholesterol, disturbances in blood clotting and difficulties clearing blood clots, obesity and abdominal adiposity, and elevated blood pressure or “hypertension”).
The symptoms of Syndrome X have severe implications with cardiovascular health; hence, insulin resistance has been credited for about half of myocardial infarctions (heart attacks)—far more than high cholesterol.
Overtime, one’s capability to overcome insulin resistance by secreting more and more insulin may be compromised as the beta cells of the pancreas may eventually be worn out. When these cells lose their mojo, the individual now has Type II Diabetes (likely accompanied by several of the “Syndrome X” complications listed above).
The lesson? Take care of your pancreas; it’s the only one you’ve got. We need insulin in order to live, and we want it to function at its fully intended effect. The best way to keep your cells sensitive to insulin and avoid many of the complications of metabolic derangement is to follow a low glycemic diet which emphasizes vegetables and fruits, avoids sugar, and moderates or avoids starches. Additionally, the inclusion of fiber, protein, and fat at meals helps the body by slowing the release of sugar into the blood stream – and proteins (primarily animal protein) trigger the release of glucagon (to be discussed at a later date) which has an opposite effect to insulin and helps us to maintain balance on the metabolic teeter totter.
Now, go get some asparagus!
PJ
P.S. before you leave this page, make sure you check out all the hyperlinks contained in this post! In doing so, you will gain a greater understanding and some fantastic tools. Posted August 24, 2009
Hey Killers, I have a packed-full post for you today with several great nutrition-related links as well as a review of one of Charles Polequin's strength-building principles and something that may help heal up that nagging shoulder. I took extra care in putting this particular issue together because next week I will be TDY and out of pocket and may not be able to send an update--AND, I love you. So download the PDF below, devour, and enjoy.
Phil "PJ" Menagh is an extremely valuable asset to the CrossFit Ramstein community, and well...CrossFit as a whole. He offers well-substantiated information, looking at most things from a pragmatic point of view in relation to nutrition and fitness. Please understand the importance of nutrition in relation to your quest for elite, or total fitness. Think about it this way: you give 100% during every WOD, correct? You suffer through the discomfort, the physical and mental drain. But you do it. You do it every day. Why not apply this drive, discipline, and logic to your diet. Fitness is half the battle folks, and in my opinion, not the first battle. Nutrition should be your priority--it drives everything else.
Hey CFR, taking a break on the key strokes because I was gone for most of last week/this weekend on a trip through the Alps. Thanks Buck and June!
For this week's nutrition and health quirks, please come check out my free nutrition clinic this Saturday, 8 August at the Ramstein Health And Wellness Center (HAWC).
Also! In case you missed it, the Crossfit main page posted a pretty interesting (and long) link to a video on nutrition and weight management by Gary Taubes. The author of Good Calories, Bad Calories. Check out that video here.
For some more interesting back ground research on Taubes, do a google search for "what if it's all been a big fat lie" and enjoy the pages of discussion and debate that ensue between Gary Taubes and Michael Fumiento. Posted August 4, 2009
Entering the Zone: Trial and Analysis of “The Zone Diet”
What is a healthy diet? What is a high performance diet? Good questions. Depending on who you ask, what you read, and perhaps what your mother fed you … you will undoubtedly get limitless interpretations. Now, ivory tower recommendations and word of mouth advice may work. However, in order to get the best idea of what diet/conditions will work best for you, getting dirty and doing a little “lab” work is in order. The content below will describe my (an Air Force Registered Dietitian and Licensed Healthcare Provider) three month journey in to "The Zone". [Feel free to skip my attempts at journalism and skip down to the results at the bottom]
Anyone who’s been around the CrossFit community recognizes that HQ has recommended following a combination of The Zone diet with high quality foods for improved performance and health. The anecdotal stories sound something like “when an individual from a group of athletes who have been competing fairly steadily begins weighing and measuring in The Zone, that athlete breaks away from the pack. Leaning out occurs rapidly with concurrent increases in performance. Athlete ‘Joe’ cuts 2 minutes off his Fran time in a week! ”.
Now that sounds almost too good to be true—and as with most things that sound too good to be true, I am always a little apprehensive. Also, coming from an exercise and sports science background and being a Registered Dietitian, there are certain beliefs that I’d hold. Most of the current sports nutrition guidance these days recommends a far greater level and proportion of carbohydrate intake (generally 50-75% energy from carbohydrate, with liberal amounts of grains and dairy) than The Zone's 40% of total calories.
I looked at things objectively though. The Zone recommends you choose “favorable” carbohydrates (generally non-starchy vegetables, fruit, and a little oatmeal) rather than “unfavorable”, simple carbohydrates such as rice or pasta. I reasoned that “if most of your carbohydrates came from vegetables and fruits, you probably won’t have too much trouble meeting your needs for vitamins and minerals”. And as for energy, the body prefers to burn fat for fuel when it is at rest. The only time that carbohydrate is needed in significant quantities is when we are exercising at moderate intensity or higher. What's that, maybe one, two hours per day? Theoretically, The Zone should supply sufficient carbohydrates to fuel a 30-90 minute workout; and the rest of the day, we could probably use fats without much of a problem. Furthermore, the protein recommendations that a well educated sports nutrition specialist would give, and those of The Zone are pretty similar at least in terms of absolute quantity (0.7-1.0 g protein per pound bodyweight) if not proportion (30% of calories coming from protein in the zone vs. ~15-20% commonly recommended to athletes by Dietitians). In regards to the fat intake: the American Heart Association recommends 25-35% of total calories come from fat. The Zone's 30% recommendation sandwiched into this guideline quite neatly. Conversely, when “The Athletes Zone” is applied, and individuals keep their protein and carbohydrate levels the same while increasing their fat blocks by a multiple of 2, 3, 4, or even 5, the total fat increases significantly and the % of total daily calories coming from fat increase from the recommended 30% to as high as 50% or more. Which is well outside of the “healthy” recommendations of the American Heart Association, Dietetic Association, Medical Association and many other health-governing bodies ending in “association”.
Seeing the potential for fat intake to get out of hand, and believing that the block recommendations for carbohydrates would not be sufficient to fuel my “intense” training (at the time doing two-a-day workouts pretty regularly training for CrossFit, Boxing, and considering cross training to Spec Ops) or recovery between bouts. So I held off on any fair trial of The Zone during my first 6 months of CrossFit training. I was making pretty good gains on my traditional diet and wasn’t interested in messing with anything until after the European Regional Qualifiers. If it ain't broke, don't fix it, right?
Then a few things happened. The regional qualifiers came, I competed, and got dominated (by Mikko Salo and Brian Bowen among others). I had a year to mess around before any serious evaluations came up. I had no excuse. Additionally, I was getting more and more questions about The Zone from the athletes at CrossFit Ramstein. I read more articles on the CrossFit Journal noticing that many of the top athletes seemed to be using some form of The Zone; and our best athlete (Brian) was having success with The Zone. I didn’t want to make any recommendations or give an opinion on something that I hadn’t myself tried, so I re-read CrossFit Journal 21 bought myself a copy of Barry Sears Enter the Zone and Mastering the Zone and I planned out a trial of the zone—as scientific as reasonably possible using one busy subject— myself!— as the guinea pig. I began 8 April 2009. You can view my food logs and my progression [starting with 16 blocks at 1x fat, increasing to 18 blocks, then 20 blocks (each at 1x fat), then increasing fat at 20 blocks to 2x fat, playing around a little bit with subbing in extra fat blocks for a few of the carbohydrate blocks, and then finally dropping blocks back down to 16 blocks each of protein and carbohydrate and increasing added fat to 48-64 blocks (3-4x)] here. Please notice the 23 July post which evaluated the macro and micronutrient content of a typical day.
Here is the data that I have for before (within 3-4 months before beginning “Zoning” in April) and after (Late July) completing 3 solid months of Zone favorable dietary trials combined with CrossFit training.
Other comments: I am visibly leaner in the face and mid section—and get a lot of “skinny guy” comments lately (which admittedly bugs me a little). Also, the majority of the weight that was lost was lost during the first month to six weeks when I was on 16-18 blocks at 1x fat. Once increasing blocks to 20 or experimenting with increasing fat intake at 16 blocks, weight transitioned in to maintenance.
Vitals/Blood Pressure (BP):
21 Jan 2009 (before) 23 Jul 2009 (after) Change/Result Systolic BP: 127 114 -13 mgHg Systolic BP (good) Diastolic BP: 76 58 -18 mgHg Diastolic BP (good) Pulse: 67 50 -17 beats per minute (good)
Performance: View my training log here. “DT” PR’d 24July at 11:18 vs. 13:18 on 15April, both scaled to 115# (progress) Deadlift 1-1-1-1-1-1-1: 325# Max on 21July vs. 375# max on 3March … however, 21 July was with very strict form and heavier weights were not attempted, 3 March was with a rubber back. (Debatable … would be interested to see what my current 1RM would be if I used sloppy form again) Front Squat 1RM: 205# 21July vs. 195 24Feb (progress) Filthy Fifty: 22:18 on 20Jul (RX'd) vs. 27:25 (w/ one substition) on 25Apr and 26:20 on 20Dec(RX'd) (progress) Max Effort 400m run: 1:11 on 13Jul vs 1:09 26Jan (Negligible Setback) Squat clean 1RM: 175# 2July vs. 185# 19Feb (Setback) Max effort 1.5 mile run: 9:08 on 15Jun vs. 9:03 in Jan (Negligible Setback) Cindy: 22.9 Rounds 10June vs. 25.3 rounds 9Feb (Setback) Overhead Squat: 135#x5 reps on 10June vs. 130#x3 reps on 14Jan (progress) Split Jerk 1RM: 201# 29May vs. 175# 17Dec (progress) Annie: 4:56 on 11May vs. 9:21 on 10Feb (progress) Grace: 7:54 on 9May vs. 9:23 on 5Mar (progress) Angie: 14:21 on 19Apr vs. 16:27 on 26Dec (progress)
Comments:
Dietary comparison: Before starting the zone, my macronutrient breakdown on average was ~3400 calories per day, 50% Carbohydrate, 20% Protein, 30% Fat. I was already consuming a comparable (if not slightly higher) amount of proteins each day, and respectable levels of vegetables and fruits (5-7 total servings each day). The majority of my daily carbohydrates came from brown rice, oatmeal, Kix or Cheerios cereal, bananas, or dried apricots and plums—with an occasional bowl of frosted flakes or white rice post workout (when sweeter foods are generally acceptable). Leaner meats were chosen as well as whole eggs (occasionally mixed with egg whites) and additional dietary fat generally came from olive oil, peanut butter (several servings per day), coconut oil, mixed nuts, or smart balance. Additionally, I was generally avoiding cow’s milk and instead drank unsweetened soy milk (between 2 and 6 cups daily). Alcohol generally limited to 1-2 glasses of red wine 3-4 nights per week. Coffee/energy drinks generally not consumed. Green, black, or herbal tea prepared 3 to 4 times per day. Sweets limited to dark chocolate on occasion. Fish oil pills were consumed at an average rate of 6-9g per day. The result was that I maintained a bodyweight at a fairly lean ~165# without losing or gaining weight. I had been CrossFitting for about 6-8 months, was performing above average, and was still making progress. In short, I would already have been considered healthier than most before the start of the dietary trial.
When The Zone was started, noticeable dietary changes were: significant decreases in daily caloric intake (~1600 calories in the beginning, 2400 calories near the end), decrease in total carbohydrate as well as the proportion of calories coming from carbohydrate. Significant decrease in starch/grain intake (ranging between 0 and 3 servings daily). Significant increase in vegetable and fruit intake (generally 15-20+ total servings per day). Increase in total fat intake (once fat blocks were increased to the levels of the athlete’s zone). Increase in consumption of olives, avocados, and nuts—with a decrease in peanut and peanut butter consumption in favor of more almonds and cashew. Soy consumption reduced to almost none, while milk was added back in to the diet in small amounts (~1 glass per day). And finally, an increase in saturated fat intake (primarily coming from dark chocolate, coconut and coconut oil, meats and eggs, and during the later months of the trial: cream or half and half). Wine/alcohol, tea, and fish oil intake remained roughly constant. Coffee/espresso intake increased from none before, to 1 to 3 glasses per week in the final 6 weeks of the trial (enjoyed with whole milk, half and half, or heavy cream)
The 23 July nutrition analysis of a sample day of my current 16 block at 3-4x fat goal revealed the following values: 2367 total calories, 200g carbohydrate (less 65g fiber, yields 135g effective/net carbs), 174g protein (including those from nuts, seeds, and plants), 102 g fat (34g saturated, 38g monounsaturated, 20g polyunsaturated), and 11g alcohol. %composition of intake was broken down as 29% calories from carbohydrate, 29% calories from protein, 39% calories from fat, and 3% calories from alcohol. Every single vitamin and mineral RDA was met or exceeded.
Anthropometry: A calibrated scale, tape measure, and neck-to-waist ratio calculations were used to derive anthropometric data. Granted, neck-to-waist ratios are not the cutting edge when it comes to body fat measurement. Furthermore, the first few pounds of weight lost were likely water-weight. However, these data give a reasonable idea of change and for the sake of simplicity, let's role with it. Despite not having a particular goal to lose weight, this dietary trial resulted in a little over 10 pounds of weight loss. Was it the result of “the zone” or was it simply the effect of caloric restriction? As dietary analysis revealed, my total caloric intake during “the zone” rarely exceeded 2400 calories. In contrast, my caloric intake averaged around 3400 calories before “entering the zone”. It’d be reasonable to assume that the weight was lost due to the difference in total kcal intake. What I would comment on is that the weight was the easiest 10 pounds that I have ever lost. Whether it was the macronutrient composition or whether it was the high volume of veggie intake which kept my belly full, or increased sense of satiety due to increased fat intake … I was rarely hungry. Additionally, while I did lose a few pounds of lean body mass (to my dismay!) as would be typical of nearly any weight loss program … the proportion of fat lost was significantly higher. The resultant decrease in body fat percentage (measured) and shift in body composition suggests that this regimen was effective at decreasing body fat with less than typical decreases in lean mass. Lastly, the weight loss may have been avoided, or more gradual if I had began at a multiplier of 3-4x fat rather than going through the early stages at 16 blocks each protein, carbohydrate, and fat.
Vitals: A decrease in systolic and diastolic blood pressure as well as heart rate. Pretty easy to interpret—my heart is either more efficient or less stressed. This is likely related to a great degree to the weight loss that was seen. Also, decreases in sodium and increases in potassium intake (as seen in my diet due to reduction in processed foods and increases in fruits and vegetables) are correlated with improved blood pressure and decreased cardiovascular risk.
Labs: Very impressed by this. I had a very good blood lipid profile before the start of the trial and didn’t think that I had much room to improve. I had predicted an increase in HDL (which is favorable – desirable reference point is >40 for men) due to the increased intake of healthy fats and moderation of red wine. I also predicted a decrease in triglycerides related to the decrease in carbohydrate intake and sugar. When considering LDL (desirable reference point is <130 for healthy individuals), I wasn’t sure what to think. While my monounsaturated fat intake (generally considered heart healthy: studies show DECREASES in LDL coupled with INCREASES in HDL—both desirable effects) increased, so did my saturated intake (which studies have generally shown INCREASES in HDL (good) as well as INCREASES in LDL (not so good)). I was very pleasantly surprised to see that my LDL dropped by 8 points. Perhaps more important is the ratio of cholesterol to HDL (CHOL/HDL—lower value considered better). This ratio followed suit and also decreased in a favorable manner. So when all was said and done, every single one of my blood cholesterol measures was improved. Fasting blood glucose would also be a useful lab to measure to evaluate the effectiveness of a diet at preventing chronic diseases. I didn’t bother measuring it in my case because I am certain that it improved in a favorable manner or did not change. I can arrive to this assumption reasonably because my carbohydrate intake decreased, my weight decreased, and my blood triglycerides decreased. All three of these measures would predict that my insulin sensitivity has increased (a good thing)
Performance: I’ll let you look at the numbers and make your own conclusions. I posted results from any workout completed during the trial that had a comparable reference within the few months prior to beginning the trial. What I will say is that it can be tricky to absolutely measure progress in any one workout with CrossFit because your performance may be affected by what you did in the previous 2-3 days, workouts become harder or easier as you increase or decrease your body weight, and we all have good days and bad days. Reviewing my results above, I have both forward progress and setbacks. However, many of the measures in forward progress were to the order of several minutes, reps, or considerable poundage. Looking at the setbacks, several of them were degradation by only a few seconds, or 5 to 10 pounds— the exceptions being my deadlift 1RM and “Cindy” which were my most significant setbacks. Both of which I attribute the decreased “measure” of performance more to an INCREASE in strictness and attention to form (changing to doing pushups chest to ground makes a pretty big difference) than to a decrease in power output.
Other notes: The most appealing result of these dietary trials is that my focus has improved significantly. I am more able to concentrate in the afternoons and no longer doze off in meetings. I feel like my energy levels are more stable. The least appealing aspect of the diet is of course the fact that you have to measure your food and perhaps give up or reduce some of the foods which you are used to (frosted flakes). When travelling it is a bit more difficult. The three weeks during my firth month zoning I was staying in a hotel while on temporary duty in Texas. Additionally, I went on several three-to-ten day trips or duties to Manchester, Newport Beach California, Portland Oregon, and Ireland, as well as several day trips locally in Germany. When travelling and eating out, I simply did my best to eyeball and estimate amounts and keep zone proportions. When in doubt, I asked the waiter for extra vegetables instead of the rice, pasta, or potatoes which inevitably sneak their way on to the plates of 90% of menu choices. I usually kept pouches of tuna or jerky, bags of nuts, and dried fruit with me when travelling in order to supplement my meals and get them to appropriate zone proportions. If I had to reach out of the zone in order to get a meal in a pinch, or to enjoy a special occasion, then no sweat, I just got back in during the next meal or the next day. The occasional cheat meal is entirely acceptable, and often recommended. More to come on dietary strategies on a later post.
Overall Impressions: The results speak pretty well for themselves. My body composition improved my vitals and blood lipids improved, and my fitness measures generally improved greatly, remained constant, or decreased very minimally. In the end I would consider myself an all around healthier person and better overall athlete. It is hard to isolate the effect of the diet from the effect of my training when using only one subject in a real world environment, so this “study” does not necessarily conclude that all positive effects were induced by the zone diet. However, it is an example of how a well-planned and executed zone diet can improve health and fitness when paired with CrossFit programming.
It is also important to distinguish the “Zone Diet” emphasizing paleo-friendly foods (meat and vegetables, nuts and seeds, some fruit, little starch, no sugar) from a “Zone Diet” in which calories are chosen in Zone proportions without regard for quality or source. Anyone looking at my diet logs—loaded with fruits and vegetables—would say, that looks like a pretty healthy diet. It would be a reasonable wager to assume that my results would not have been as favorable had my carbohydrates fit within the zone, but came from pasta or ice cream. I’ll leave that study up to someone else. I’m happy with what I’ve got.
One last consideration before wrapping up is the fact that I was healthy before initiating the study. Generally, many of the nutrition or exercise studies out there evaluating the health benefits of products, diets, or exercise regimens use untrained, sedentary, and often overweight participants. The results are almost always positive because the individual has SO much room for improvement that ANY increase in exercise or improvement in diet will yield significant positive results (it’s common to see someone who has never run before increase their 5K time from 35 minutes to 25 minutes in just a few weeks—you generally won’t see an elite runner shave even 10 seconds off their 16:00 personal record). Much smaller improvements (or no improvements) are generally seen when studies use trained, lean individuals. After all, “the last 10 pounds is the hardest to lose”, right?
In conclusion, changing to a diet consisting of paleo-friendly foods eaten in [athletes] zone proportions resulted in significant improvements in body composition, vital signs, blood values, and performance for a 25 year old, “extra medium”, healthy male, with type A positive blood and Irish genes. You may or may not get comparable results. This does not constitute individual medical advice—you try at your own risk.
After establishing a baseline, future dietary trials will likely include more stringent attention paid to elimination of certain non-paleo foods (e.g. Grains, Dairy, Legumes) and other nutritional strategies such as intermittent fasting, night-shade elimination, rotational regimens, etc. One step at a time though. Start by eating more vegetables. Posted 26 July, 2009
Last week I suggested that you use a
little bit of thyme in your cooking. You did do the homework, right?
Now … why? It is certain that there are aspects of fruits, vegetables, and
other fresh nutritious foods that seem to elicit a surfeit of health benefits.
However, in his New York Times Bestseller, “In Defense of Food”, Michael Pollan
points out that when we start looking for certain nutrients instead of eating
whole foods –such as when we focus on specific anti-oxidants such as vitamin C,
vitamin E, or beta-carotene— we seem to drop the ball. For example, there have
been studies finding that ingesting isolated beta-carotene as a supplement
actually increased the risk of certain cancers in some individuals. In the
late 1800s, Justus von Liebig concocted the first baby formula consisting of
cow’s milk, wheat flour, malted flour, and potassium bicarbonate. This formula
appeared to have sufficient quantities of all the then-known “essential
nutrients” of that day: carbohydrates, proteins, fats, and a few basic
elements. However, when infants fed exclusively on this formula, they failed to
thrive.
Later we’d discover “new” essential nutrients: vitamins, minerals, essential
fatty acids, and amino acids, that weren’t included in this original formula.
Is it possible that there are nutrients in foods that we don’t know about today
[such as there were in the late 19th century] that might be lost when we stop
eating read foods and start eating food products?
Ohh, yea! We were talking about thyme weren’t we? Here is a list of
antioxidants that have been identified in a leaf of garden-variety thyme:
Now, I can only recognize 5 to 10 of those. Unfortunately, science hasn’t yet
been afforded the time or funding to study many of these extensively and see
what health benefits they might offer. Shoot! For all we know, some
of these antioxidants may turn out to have negative effects. Then
again, people have been eating thyme forever. It’s pretty reasonable to
assume that thyme won’t do us any harm. In contrast, there are many who suggest
that some of these other lesser-known nutrients, or perhaps the way they react
with other nutrients in the intact food, may be the key to the protective
benefits of fruits and vegetables. The protection that we do not always see
when individuals are given beta-carotene, or any other one ingredient in
isolation. Protection that may be lost as our diets become more and more bland.
Let’s add the spice back in our lives! Thyme is not the only herb with a slew
on known and unknown nutrients. Basil, marjoram, cinnamon, and all the usual
suspects each contain their own array. As do the dark horses of the spice
cabinet. Have you used fennel seed, cardamom pod, cumin, or turmeric lately?
In addition to high levels of un-pronounceable anti-oxidants and
phytonutrients, herbs and spices can add flavor and variety to our meal
planning. Variety that can make the “same old” not so “same old” anymore. Best
yet, herbs and spices are naturally sodium free and largely calorie free. I
challenge you to utilize each of the herbs and spices in your arsenal this
summer. Choose one each week and look it up. Read about its background and its
uses. Find some recipes that utilize it. Or, if you’re lazy … just cook up some
meat or some vegetables and sprinkle some on. See if it tastes good.
For some tips and guidance on how to get started, please view the attachments
below courtesy of the University of Nebraska on cooking with herbs and spices.
So many of you are having knee and shoulder issues lately it seems! Please make sure that you're properly warming up, cooling down, and repairing.
Anytime you are working overhead you should at a minimum include shoulder pass throughs, and a few light sets of the movements you are doing that day--this is a great opportunity to dial in form.
Even better yet if you include a couple light sets of pull-ups and dips (keep the reps on the lighter side and take it easy at first--the point is to warm up and develop the skill, not grind out every last rep you can with compromised form while you aren't yet warm), one-arm shoulder rotations (in addition to the pass throughs) and open/close your arms as if you're hugging yourself and then spreading your arms out in a sort of reverse fly. Do this with increasing momentum, range of motion and speed.
For lower body, in addition to slow, controlled, perfect air squats, Make sure you're at a minimum doing the other movements of the CrossFit warm-up--good mornings, sampson stretch, etc. Alternatively, you may also include some walking lunges, leg whips, side lunges, high knees, heel kicks, inch worms, etc. Take your time on these and increase range of motion and speed as you get further into the warm-up. The point is to wake up your neuro-muscular connections, lube up your joints, and get everything ready to move. Doing some extra hip opening work is never a bad idea either. Watch Kelly Starrets journal videos for some ideas, or grab me before or after a workout and I'll show you some stuff.
AFTER the workout, stretch a little ... especially if you're prone to inflammation and overuse injuries.
Even better, go jump in the pool for 10 minutes. It's a passive form of cryotherapy and the cold water will simulate icing your whole body. You can also go home and jump in the bath tub, fill it full of cold water and jump in. After you've adjusted to the temperature, toss in a couple trays of ice cubes or a bag of ice and relax for 15 minutes. This can be therapeutic (for existing injuries) or preventative.
For more intensive therapy to a specific area, make sure you're icing ... are you icing? An ice pack is okay. Even better, fill some paper dixie cups full of water and freeze em. Pull one out and peel back just enough paper to expose some ice. Use the remaining cup as a handle as you rub it over your sore areas. Continue to peel back the paper bit by bit as the ice melts.
For nutrition and recovery ... protein is a must of course. Other than that, eat what you'll eat. However, you may also want to consider Fish Oil and Glucosamine if you're not already taking it. In addition to its many benefits, Fish Oil is a very effective anti-inflammatory. There have been studies that have found it more effective than Ibuprofen--and without any of the bad effects. [Please don't use Ibuprofen for long term use!] In addition to Fish oil, Glucosamine or Glucosamine Chondroitin supplements are the only other supplement that I would recommend nearly everyone take. These have been shown consistently to be effective in improving joint lubrication and join health. In Ireland, Brian hadn't taken his Glucosamine for only a couple days, and he said that he could already tell the difference. It hurt. Glucosamine is good to take for preventing and reducing occurrence joint trauma AS WELL as helping to reduce existing problems.
**This does not constitute or a substitute for medical advice. Make your own decisions.** Posted July 14, 2009
Hey all, I want to share with you an article [link below] written by Robb Wolf, CrossFit HQ's nutrition go-to guy, discussing "low" carbohydrate vs. "high" carbohydrate meals in the post workout window. Robb discusses some of the differing variables to consider--including goals: are you seeking weight loss, improved performance, longevity, or some combination of all of the above? It's important to have your goals in mind when you design a strategy.
The suggestions in the article may be very effective, and some of us may be very excited to try them out right away. However, I urge you not to try these strategies until you have spent at least 4 weeks on the zone consistent with your protein prescription (obtained painlessly at zonediet.com) and an appropriate fat multiplier. This is for two reasons. 1) Most importantly: if you do a solid, consistent starting point, then you will not be able to gauge the effectiveness of high carb or low carb vs. your baseline. 2) Implementing these strategies effectively will take great care to make sure that these modifications fit into your overall daily meals. This means attention to detail. If you're someone who is having trouble managing the standard zone, then this may be even more difficult to be consistent with. Spend at least 2 solid weeks weighing and measuring on the standard zone. Then, at least 2 more weeks either eyeballing, or with continued measuring. THEN, you can start tinkering with a greater awareness of your physiological changes.
You can find Robb Wolf's piece, "Post Workout Nutrition: High or Low Carb?", here
Also, I have a little home work for you:
Because pictures speak more than words ... and sometimes videos even more so. Please check out these three short videos on You Tube for a quick intro to the Lipid Hypothesis, Fat Burning, and Metabolic Affects of Insulin. (these videos are very entertaining--they even have music!). I'll discuss these videos, and get further into these topics on a future post.
Anti-nutrients and Enzyme Inhibitors Stink! Maybe you should soak your nuts …
Anti-nutrients and enzyme inhibitors?! Can soaking your nuts [and beans and grains] make them more nutritious, easier on your digestive tract, and delicious? Let’s discuss--starting with the why, and leading to the how.
First, a short primer. Anti-nutrients, as name would suggest, are compounds that interfere with the absorption of nutrients. These can be found in foods and beverages. One common example is phytic acid. Phytic acid is the principle storage form of phosphorous in many plant tissues, brans, seeds and legumes. Phytic acid is a chelator, and forms insoluble complexes with calcium, zinc, iron, magnesium, copper, and niacin. We [animals] lack the enzyme phytase, and are therefore unable to digest and absorb these complexes. Hence, there are populations who eat diets very high in minerals and yet develop high rates of mineral deficiencies when the sole dietary source of that mineral is a grain. Egypt is an example of a country where there have been high rates of Zinc deficiency despite a diet that contains a high amount of zinc. For more information, Robb Wolf, Joseph Mercola, and Loren Cordain can and have written much more extensively on anti-nutrients than I ever will. A rather long discussion on grains can be found here: Cereal Grains: Humanity’s Double-Edged Sword by Loren Cordain
Unlike grains, the phytic acid content of most nuts is rather low. The greater concern with nuts is enzyme inhibitors. A nut or a seed is a tree waiting to happen. It is like an egg—an embryo of nutrients ready for growth. Enzymes such as lipase are needed in order to release these nutrients so that: in nature the seed can grow; and in our bellies, the seed can release all that nutrition for us to grow. Enzyme inhibitors prevent the nut or seed from sprouting early—the reason that I have a bag of almonds in my cabinet and not a closet full of tiny, dead trees. While good in nature, in our bellies this inhibition results in increased strain on our digestive tracts and a decrease in the nutrition we get from consuming the nut. The good news is that neutralizing these enzyme inhibitors (through sprouting), and activating the necessary enzymes is easy—just add water! There are several different methods for sprouting, and it can be performed on many different plant products: nuts, seeds, grains, and beans. I will describe the method that I prefer for sprouting almonds here. If you would like information on what other items can be sprouted and the method specific to it, please refer to the links at the bottom.
Sprouting Almonds 1. Obtain raw, unsalted almonds. These are important to start with … if they are roasted, the vital life energy is likely already dead. 2. Place the almonds (I recommend starting with 1 cup) in a jar (I used a cleaned out salsa jar). Ensure there is extra room in the jar, because these suckers will grow. 3. Add enough water to cover all the almonds plus and extra inch or two. The proportion is not important, only that the nuts are covers. 4. Add some salt and stir … I’m not a chemist, so I didn’t measure, maybe a teaspoon? If you plan ahead, you can dissolve the salt into the water before you pour it on the almonds. 5. Leave out at room temperature away from direct sunlight for 10-12 hours 6. After 10-12 hours of soaking, discard the water and rinse the almonds several times
At this point, you have some options. You can leave them as is or you can remove the skins, you can leave them ‘wet’, you can roast them, or you can sprout them longer. Refer to the links for details on these different procedures … I prefer to roast them.
7. After the almonds have been soaked and drained, spread them out on a cookie sheet. If you’d like to remove the skins (improves the taste to some), now is the best time to do it before they get cooked on. a. The word “sprouted” is deceiving, you may notice a tiny white nub sticking out of the top, but usually, it is hard to detect a visual difference between the sprouted and non-sprouted almond. However, it should appear larger and be softer. 8. Turn the heat in your oven to the lowest possible temp (my German oven goes as low as 50 degrees Celsius). If your oven doesn’t go down below 150 Fahrenheit, you may want to leave the oven door a crack open, or use a food dehydrator. 9. Roast the almonds for a time ~ equal to the amount of time they were soaking. E.g. 12 hours soaking, 12 hours roasting. 10. Eat!
When roasted, the almonds should keep for weeks to months, especially if stored in the refrigerator. Alternatively, you may choose not to roast them. They can simply be placed back in the jar can covered with fresh water. When ‘wet’, the almonds will probably start to mold if you store them longer than 3 or 4 days without eating; also, it is important to change the water every day [this is why I prefer to roast them].
In addition to releasing more nutrition from the nut, many have reported that they become easier to digest and better tasting. I’ve noticed that they have a lighter, sweeter taste after sprouting. You may find that a nut that you disliked before is quite tasty when sprouted. And if you run out of sprouted nuts, it’s okay, non-sprouted ones are still nutritious too.
A word of caution: In addition to almonds, most nuts, seeds, grains and beans are safe to sprout. Some however, such as the KIDNEY BEAN MAY RELEASE TOXINS WHEN SPROUTED MAKING THEM DANGEROUS TO CONSUME. I recommend you research the product carefully before you get creative and start sprouting everything in sight.
Also, for those who love their grains and want to try some sprouts, various stores carry sprouted bread products that are cooked with sprouted grains. The commissary carries them in the freezer section. Because they are more “alive”, they tend to go bad faster; and will stay good longer if frozen.
Thinking of what to touch on for my first entry, I thought "why not start the foundation of this page with the foundation of our diets: Protein!". I wrote the article, found below, in 2007. It reviews some of the most recent protein literature looking at the effectiveness, needs, and safety of protein in our diets. It's interesting to note that the conclusions of the paper (1.4-2.0g protein/kg body weight/day) match up pretty nicely with the Zone [which I hadn't extensively studied until 2009].
1.4-2.0grams/kg bodyweight = 0.64-0.91g/pound bodyweight. This correlates perfectly with the 0.7 gram/pound lean body mass that CrossFit recommends as a starting point.
Why not more? Protein sources can be expensive, and eating amounts beyond these recommendations MAY be a waste of money. I have yet to see any data suggesting that more protein than 1.4-2.0 g/kg/day will improve the acquisition of lean body mass or athletic performance. However, there is also very little research out there looking at protein intakes beyond that range. A little extra is not likely to hurt; and it may help keep you full and curb your appetite. When moderate amounts of protein replace moderate amounts of carbohydrate in the diet, efficient weight loss is often seen as a result. In any case, make sure you get at least 0.6-0.9 grams protein per pound of lean body mass per day. The Zone block charts are a great place to familiarize yourself with both the quality and quantity of protein foods we're looking for.
