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Nutrition and Recovery

Nutrition and Recovery

Katie Arnette, CF-L1, PN1

The foundation of our beloved sport, CrossFit, is nutrition. Nutrition is central due to the fact that eating will always be essential for all of us to live, yet the methods by which we do it will be different for each of us. When we go to the gym, we push ourselves to the limit every day. In order to see the highly coveted “gains” that we are all chasing, great care has to be taken in order to maximize our ability to recover so that we are ready to turn around and do it again!

              First and foremost, it is important to discuss what components play into optimal recovery. I would be doing you a disservice if I didn’t begin by highlighting sleep’s role in tissue regeneration. There are only two times when our body creates and secretes natural human growth hormone, and that is when we are in deep sleep and immediately after training. Clinical studies have actually linked sleep deprivation to suppression of growth hormone release, particularly in adulthood. An estimated 75% of our human growth hormone is released into circulation during deep sleep.1 So, let’s go ahead and establish that consistently getting 7-9 hours of sleep is ESSENTIAL for optimal results in the gym.

              So now that we’ve discussed sleep, let’s talk food. It is amazing how many sources are out there online claiming to be authored by “certified nutritionists” (anyone can get certified by a random nutrition course online) that give people advice that actually contrasts with what is recommended by licensed professionals of Nutrition and Dietetics. So, take this as a friendly reminder to check your sources, and think critically about what you read!

              Carbohydrates are the basis of all our diets, in fact, carbs should make up 45-65% of our daily diet. And ,realistically, with being active, you should aim to have 3-12 grams of carbs for every kilogram of your body mass. Obviously where you fall in that spectrum depends on how active you are daily. If you are a weekend warrior, I would recommend staying somewhere between 3-6 g/kg.2 If you train for longer endurance events, maybe think about adjusting upwards. As for exercise recovery, eating a meal rich in carbohydrates has been shown to not only help replenish muscle glycogen (your stored sugars used for energy when you exercise) but also helps spare muscle mass (GAINS). Continuing to eat carbs in the hours following exercise helps maximize the amount of glycogen you can restore for tomorrow’s workout.

              Protein has a lot of jobs within our bodies. Protein works in tissue building, cell functioning (enzymes), body functioning (hormones, immune function, and fluid balance), and in desperate times it can be an energy source. Your proteins should be 15-35% of your daily intake. And that ends up being 1.2-2.0 grams per kilogram of body mass. For most of us, 15-25 grams of protein following training will be super for kickstarting tissue recovery.2 It is important to think about the quality of your protein, as there are different amino acids that make up proteins. A complete amino acid profile will have some of all essential amino acids, which is necessary for endogenous protein synthesis (GAINS). Leucine, specifically, is an amino acid that is great for muscle building, and it is found mostly in animal-sources protein. This means that if you follow a plant-based diet, you may want to look into supplementation if you feel as though you are leaving some progress on the table. Protein consumption can lead to dehydration in some individuals, so make sure you couple your balanced meals with water.

              Fat is essential because it acts as an energy source, an energy reserve, provides protection for our bodies, and helps us carry vitamins. Believe it or not, fat should make up 20-35% of your daily diet, with a majority of those being unsaturated fats.2 We use fats as our sole energy source during low to moderate activity. This means that when we are sitting at work, walking the dog, and making dinner we are using fat as energy. When we strength train, do a WOD, or go for a jog, we are burning carbohydrates (highlighting why BOTH are needed). When recovering after training, carbs and proteins should predominate (in that order) but fat is good at keeping our digestion at a slower rate which can be helpful later on in the day when we are feeling hungrier because of training.

              If you notice, ranges are given for all the macronutrients we need to consume within a day in order to thrive. This is because all of us are different, which means that slightly different combinations of these things will maximize each of our successes. Being precise and right on the dot for these percentages is great if it works for you, but being in the general ball park is amazing too, and can be better psychologically for some (me included).

              In conclusion, I challenge you to choose foods that you love AND that serve your fitness goals. It is incredible to think about what you can achieve just by adjusting a few things within your lifestyle. Increasing your nightly sleep and building a more complete plate at mealtimes could be the missing piece that is keeping you from leveling up in your workouts! If you ever want to talk food and recovery, you know where to find me!

1 “How Sleep Affects Your Human Growth Hormone (HGH) Levels.” Tuck Sleep. Accessed November 14, 2019. https://www.tuck.com/sleep-hgh/.

2 Mikesky, Alan E. Practical Applications in Sports Nutrition. Jones and Bartlett Publishers, 2017.

CFM News

Endurance

Announcements

December 13- CFM Holiday Party @ the Retzlaff House. 7p-10p Bring an appetizer to share and BYOB. (See FB invite or post in CFM members group)

December 20th- CFM Blood Drive 11am-3pm! Register online or on the sign up sheet at the desk!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

400m Run

Into

Medball warm-up

Metcon

750m Row

15 Tire Flips

27 Weighted Sit-ups

750m Row

12 Tire Flips

21 Weighted Sit-ups

750m Row

9 Tire Flips

15 Weighted Sit-ups

750m Row

6 Tire Flips

9 Weighted Sit-ups

Tire Flips (moderate load)

DB Weighted Sit-up (35/20)

Cool Down

1 lap deep breathing

Then

Accumulate 1:00 per side banded shoulder mobility

CFM News

Endurance

Announcements

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD Make sure to register online at https://www.naughtyornice.events/

December 13- CFM Holiday Party @ the Retzlaff House. 7p-10p Bring an appetizer to share and BYOB. (See FB invite or post in CFM members group)

December 20th- CFM Blood Drive 11am-3pm!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

Amrap 8

250m Row

25ft Lunge w/Slam ball down

25ft Walking Slam balls back

7 Push-ups

Metcon

Hero WOD 343

100 Deadlifts (135/95)

100 Power Cleans (95/65)

100 Power Snatch (65/45)

43 Burpees

Cool Down

Flow stretching for lower back and hips

CFM News

Endurance WOD

Announcements

November 28- Closed for Thanksgiving

November 29- 0730 Masters. 0830 WOD. Only.

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD

December 13- CFM Holiday Party (details to follow)

December 20th- CFM Blood Drive 11am-3pm!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

3 Rounds

10/8 Cal Assault Bike

20 Mountain climbers

30 Single unders

Workout

THANKSGIVING SAMPLER PLATTER

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

400m Run

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings

200m Run

Then, 3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

100m Run

Then, 2 rounds of:

20 Wall-Balls

30 Sit-Ups

CFM News

Endurance WOD

Announcements

November 22- Bring a Friend Friday!!! Any class! Bring a friend to try CrossFit for free!

November 22- Winning Open Team BBQ: Team Mary!!! 6:45pm Let Mary know if you will be there!

November 23- Bulletproof Shoulder Workshop 11am

November 28- Closed for Thanksgiving

November 29- 0730 Masters. 0830 WOD. Only.

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD

December 13- CFM Holiday Party (details to follow)

December 20th- CFM Blood Drive 11am-3pm

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

500m Rolling Rower

Then

Kettlebell flow Tabata

Metcon

800m Run buy in

3 Rounds

27 DBL Dumbbell Deadlift (50/35)

21 GHD Hip Extensions

15 Medball Box Step-ups (20/14)

9 Cal Bike

800m Run cash out

Cool Down

Foam roll/hit static stretching

CFM News