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21 Cards in this Set

  • Front
  • Back
Articulate the importance of diet for fitness and health
Diet is the foundation for the hierarchy of the CrossFit method. Proper nutrition can amplify or diminish the effect of your training efforts. A balanced diet allows for optimal health and fitness, while guarding against sickness.
Identify and give examples of the 3 macronutrients
protein - meat, eggs 30%
carbs - veggies, fruit 40%
fat - nuts, butter 30%
Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon
protein mobilizes glucagon
carbs store insulin
fats neutralize the equation by slowing down the absorption of food
Define the role of insulin in blood sugar regulation
insulin is a storage hormone and reduces blood sugar
Define the role of glucagon in blood sugar regulation
glucagon is a mobilization hormone that increases blood sugar
Articulate the effects a highly refined and processed carbohydrate diet can have on health
Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes.
Define insulin resistance
The body can no longer regulate sugar into the blood stream as insulin no longer works.
The chronic and acute elevation of insulin (through heredity or habitual consumption of excess carbohydrate) that decrease the sells sensitivity to it, causing the pancreas to secrete more insulin than normal to get glucose inside the cell.
define hyperinsulinemia
Resultant medical condition caused by insulin resistance
Articulate the dangers of chronically elevated insulin levels
Insulin resistance leading to many chronic health problems including obesity, coronary heart disease, depression, alzheimers disease, cancers and diabetes.
Identify the diseases that make up the “Deadly Quartet” and the biggest risk factor for developing those conditions
Deadly Quartet - obesity,glucose intolerance, high blood pressure, high triglycerides
risk factor is elevated insulin levels from excess consumption of high glycemic carbs (leading to insulin resistance).
Identify the recommended diet for avoiding sickness
eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar
Identify the CrossFit recommendation for optimizing performance
The Zone diet; a more accurate and precise prescription necessary to optimize physical performance.
Understand the factors that determine an individual’s Zone block prescription
gender, weight & lean muscle mass (body type), and activity level
Articulate the quantity of each macronutrient in a Zone block
carbs 9g
protein 7g
fat 1.5g
Create a meal using Zone parameters
Here is a sample 4-block meal:
4 oz. chicken breast
1 artichoke
1 cup of steamed vegetables w/ 24 crushed peanuts
1 sliced apple
This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.
Articulate the benefits of eating high quality foods and a “Paleo” diet
Modern foods are ill suited to our genetic composition. A 'Paleo' diet is less refined, avoids highly processed carbs and is consistent with the CrossFit prescription. A Paleo diet decreases the risk of cardio vascular disease, cancer, diabetes, obesity, auto immune disease, etc. Benefits include ideal body weight, ideal performance, and optimum health.
Articulate the benefits of weighing and measuring foods
A profound awareness of your nutritional needs that is measurable, observable & repeatable. Elite performance levels.
Articulate the primary benefit of fish oil supplementation
Dramatically reduces inflammation resulting in weight loss, improved blood chemistry & better overall health
Identify the most effective fish oil dosage and when an individual should stop taking fish oil
3 to 5 grams per day. Stop when on deployment as it thins blood.
Describe how CrossFit’s nutrition plan compares across the 3 macronutrients relative to the United States Department of Agriculture (USDA) recommended diet
CrossFit - Carbs 40%, Protein 30%, Fats 30%
USDA - Carbs 53%, Protein 18%, Fats 29%

USDA recommends carb heavy / protein light diet.
Understand the rationale for weighing and measuring macronutrients versus calories
Weighing and measuring is used to insure the proper ratio of macronutrients within your daily caloric requirements within the zone block scheme. Your zone block determines you calorie requirements, not your macronutrient requirements.