Crossfit Nutrition -Nsm

Front 1

Articulate the importance of diet for fitness and health

Back 1

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.

Front 2

Identify and give examples of the 3 macronutrients

Back 2

protein - meat, eggs 30%
carbs - veggies, fruit 40%
fat - nuts, butter 30%

Front 3

Articulate the simplistic relationship between the 3 macronutrients and 2 hormones: insulin and glucagon

Back 3

protein mobilizes glucagon
carbs store insulin
fats neutralize the equation by slowing down the absorption of food

Front 4

Define the role of insulin in blood sugar regulation

Back 4

insulin is a storage hormone and reduces blood sugar

Front 5

Define the role of glucagon in blood sugar regulation

Back 5

glucagon is a mobilization hormone that increases blood sugar

Front 6

Articulate the effects a highly refined and processed carbohydrate diet can have on health

Back 6

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.

Front 7

Define insulin resistance

Back 7

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.

Front 8

define hyperinsulinemia

Back 8

Resultant medical condition caused by insulin resistance

Front 9

Articulate the dangers of chronically elevated insulin levels

Back 9

Insulin resistance leading to many chronic health problems including obesity, coronary heart disease, depression, alzheimers disease, cancers and diabetes.

Front 10

Identify the diseases that make up the “Deadly Quartet” and the biggest risk factor for developing those conditions

Back 10

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).

Front 11

Identify the recommended diet for avoiding sickness

Back 11

eat meats, veggies, nuts & seeds, some fruit, little starch & no refined sugar

Front 12

Identify the CrossFit recommendation for optimizing performance

Back 12

The Zone diet; a more accurate and precise prescription necessary to optimize physical performance.

Front 13

Understand the factors that determine an individual’s Zone block prescription

Back 13

gender, weight & lean muscle mass (body type), and activity level

Front 14

Articulate the quantity of each macronutrient in a Zone block

Back 14

carbs 9g
protein 7g
fat 1.5g

Front 15

Create a meal using Zone parameters

Back 15

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.

Front 16

Articulate the benefits of eating high quality foods and a “Paleo” diet

Back 16

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.

Front 17

Articulate the benefits of weighing and measuring foods

Back 17

A profound awareness of your nutritional needs that is measurable, observable & repeatable. Elite performance levels.

Front 18

Articulate the primary benefit of fish oil supplementation

Back 18

Dramatically reduces inflammation resulting in weight loss, improved blood chemistry & better overall health

Front 19

Identify the most effective fish oil dosage and when an individual should stop taking fish oil

Back 19

3 to 5 grams per day. Stop when on deployment as it thins blood.

Front 20

Describe how CrossFit’s nutrition plan compares across the 3 macronutrients relative to the United States Department of Agriculture (USDA) recommended diet

Back 20

CrossFit - Carbs 40%, Protein 30%, Fats 30%
USDA - Carbs 53%, Protein 18%, Fats 29%

USDA recommends carb heavy / protein light diet.

Front 21

Understand the rationale for weighing and measuring macronutrients versus calories

Back 21

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.