Friday, April 7, 2017

Simple Nutrition Recommendations


I started the week a little bit negative in my conversation about food. So let's end the week on my recommendations. I'm actually stealing most of these words from Randy. We were emailing back and forth this week as Jordan was preparing a small nutrition section for tomorrow. I really like how Randy expressed this, so I'm going to steal it with just a few minor changes. It's a great starting place for just about everyone. Use it as a template and adjust it to meet your needs. A 105+ weightlifter has different needs than an ultra-marathon trail runner.

Nutrition advice depends on a lot of things:
recovery,
energy levels,
mood,
body composition,
goals,
etc.

Take this as a starting point, not a set of black and white rules.

Elite Competitive Weightlifters except for supers (not you) should be as lean as possible for their respective weight classes. Their solutions can be somewhat more complex, and not worth tackling until you're at that level

For Recreational Lifters (probably you if you're reading this):
eat real food (not a fan of pre-, peri- and post-workout products)
get a gram of protein per Lb of bodyweight
lots of veggies (both in quantity and variety)
watch the starchy foods if you are trying to lean out
avoid processed food (avoid things with in a box or bag or have label)
good olive oil or coconut oil
organic tallow, lard, bacon fat etc.
pastured butter & cream
full fat dairy (I like raw dairy for those that tolerate it. Randy's not convinced of the risk/reward for milk borne diseases vs the supposed hazards of pasteurization)
lay off sugar

Keep it simple:
grass fed meat
wild fish
free range poultry and eggs
vegetables of all kinds
good fats - other than olive oil, if it's naturally solid at room temperature it's a good bet (Ask me to go ad nasuem about the chemistry of why)
avoid sugar (even "natural" sugars)
easy on nuts and seeds

Pro Tips:
eat veggies on your plate first
then your protein
finally starches.

Don't over season. Hyperpalatability makes your brain think you are hungrier than you are and promotes overeating. A pound of plain boneless skinless chicken breast is way harder to gag down than the same quantity prepared by The Colonel. Lean protein is the most satiating of the food groups, fat and carbs not so much. Don't be scared of fat, but as a fat loss strategy eating lean protein will "bore" you into feeling full.

Takeaway: Effective training and effective nutrition are both initially boring enterprises one can learn to love.

I hope to expand on these topics more in the coming weeks.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

4 rounds for time
10 double KB thrusters
20 double KB front rack lunge steps
10 push-ups



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