Nutrition - OVC "OPEN" Performance Challenge
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When we originally came up with the idea for this year's OVC "OPEN" Performance Challenge, one element discussed in depth was the idea of nutrition to fuel performance.
To each individual this means something completely different, which is why a winner will not be determined solely on body composition, but more on how their nutrition, dietary changes, and dedication in the gym impacts their overall CrossFit performance.
The second thing we discussed is why we have chosen to make this challenge Free to any member wanting to participate. If you have money to spend and want to seriously commit to this challenge, it should be spent on educating yourself properly on what your nutritional needs are spending the money needed on quality food, vitamins, and supplements to achieve it.
What we offer below is a guideline to get you started. Want more information? Ask.
Just as we cannot make you choose to show up for a workout, we cannot control what you choose to put in your body each day. You need to make that decision because you want to see results and you want a better and healthier future.
Overview
To do CrossFit and ignore nutrition is similar to driving a new sports car with a hundred year old engine that is burning oil and on its last breath. What gives us the results we desire in both performance and physical appearance is paying detailed attention to what our body needs and how to fuel it properly.
CrossFit Founder and CEO Greg Glassman described this focus on diet and nutrition by saying, "Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction. Diet is critical to optimizing human function.”
It is no surprise based on this statement where nutrition's place is on the theoretical hierarchy of development. Without placing a primary focus on nutrition, you will never accomplish what you desire in the performance elements of the pyramid.
Educate Yourself
Most of you by now have likely heard of someone counting macros at the gym. In the simplest terms possible this means that they are tracking how many grams of carbohydrates, protein, and fats they put into their body daily.
Dr. Barry Sears placed great attention to this macros concept when creating The Zone Diet. Although we could go into great detail about the Zone Diet and why we recommend it as a way to start yourself towards healthier nutrition habits, it makes much more sense for you to click the link below, purchase a copy of his book, and educate yourself on what and why this will help you:
Start Measuring & Start Tracking.
To begin to realize what you've been eating, how it's not doing good things for your body, and what to do to get on the right track there is only one place to start: Start Measuring & Start Tracking Today!
Don't wait for the challenge to "officially" start to do this but begin the process today while you read and learn more about macros and The Zone Diet.
Purchasing a scale similar to the one linked here will be a great start. It doesn't have to do anything fancy like play music or flash lights... It just needs to weigh food.
Your most important tool will be to download the app My Fitness Pal for your smartphone. This app provides a single database with which you can log and record all of your food consumption and get detailed data regarding calories, macros, and your bodies needs.
Once you have decided how many blocks or macros your body needs these two tools will be indispensable.
Supplements Don't Do Everything
We mentioned this in our last post but feel it's an important topic to bring up again. As with anything you put in your body we recommend you do your research or ask someone you trust before purchasing any type of vitamin or supplement. Supplements are just that: Supplementation's to your diet that should not be relied upon or used daily with the expectation that they will completely change your appearance or performance.
If you think that taking anything that says you can lose 15 pounds in 15 days sounds remotely healthy for your body we need to have a serious conversation.
There Are More Options Outside Zone & Macros
Even though we have primarily highlighted The Zone Diet and macros based nutrition plans, these are not the only option when it comes to selecting a diet plan that works for you. Check out the following books and resources for information on additional options that may be more appealing to you:
The Paleo Diet
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.
The Whole 30 Program
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?
Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days.
Have Fun & Ask Questions If You Need Help
At the end of the day eating healthy to fuel your body does take some serious thought and work, but once you know how, it becomes easy and second nature.
Have fun and remember why you are doing this challenge and why you do CrossFit. We are striving to prepare our body for what life throws at it and combat disease in order to live a happy and healthy life.
If you don't feel comfortable doing this alone always remember that your coaches are here for you to answer questions or help create a nutrition plan that works for you. Additionally, if you are interested in fully committing to your nutrition and want to be held accountable, we would recommend you spend your money on a nutrition coach. We have a close relationship with fellow CrossFit athlete and nutrition coach Frank Mastroianni and believe his company Activeworks Nutrition can provide you with a superior service geared towards your personal goals and needs.
Don't forget to complete your body composition before January 15th @ 5 Star Nutrition in St. Clairsville, OH! Performance test check-in's will begin next week!
As always if you have any questions or concerns feel free to talk to Paul & JR, or email info@ovcrossfit.com!
