1. Water intake
A good rule of thumb on how much water you need is 1/2 your body weight in ounces. So, if you weigh 100lbs, then you need 50oz of water a day (this does not include carbonated drinks and juices). And does not account for the water loss during a workout or other strenuous event. Weigh yourself before your workout and after your workout. If you lose 1 lb of sweat – that is 16 oz of fluid loss and your body is running at a deficit. Also, if you lose more than 1 lb from the evening to when you wake up, you also need to increase your water in take. You should also add electrolytes or celtic sea salt to your water to keep your water in take in line with the natural salinity of your body – so that your body/muscles can absorb it, rather than peeing it out.
2. Why take Omega 3 fish oil?
Omega 3 fish oil contains essential fatty acids, which the body needs in order to survive and to thrive. When the body gets enough Omega 3 fish oil, it will be more ready to handle many health problems in the early stages.
Research has shown fish oil to be linked in:
- reduces inflammation
- keeps blood from clotting excessively
- lowers the amount of lipids (fats such as cholesterol and triglycerides) circulating in the blood stream)
- improves the body’s ability to respond to insulin by stimulating the secreting of leptin (a hormone that regulates food intake)
- helping prevent heart damage/disease and some cancers
- improving concentration and brain development (at all ages)
- helping skin by repairing the damage caused by the sun and other environmental factors
- and, may even play a part in repairing damage that has already been done to the body
If you are experiencing the following, you may need more Omega 3′s:
- Cardio Vascular Disease
- Type 2 Diabetes
- Dry skin
- Itchy Skin
- Brittle hair and/or nails
- Inability to concentrate
- Joint pain
Keep in mind that Omega 3 is better from an animal source (i.e. Salmon) than from a plant source. (See your Common Sense Warrior packet for more info).
BE CAREFUL: When buying fish oil, make sure it is free of soy (including lecithin), dairy, wheat, rice, sweeteners or other artificial ingredients.
Also, to calculate how much Omega 3′s you need per day, you can use this calculator.
3. Fresh vs. Wild Caught Seafood (mainly speaking of fish) – aren’t they one in the same?
Try to buy Wild Caught Seafood. Companies often label farmed fish as “fresh”. Farmed fish have been shown to be higher in PCB’s (Polychlorinated biphenyls). which are mixtures of up to 209 individual chlorinated compounds. There are no known natural sources of PCBs. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don’t burn easily and are good insulators. The manufacture of PCBs was stopped in the U.S. in 1977 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food. Wouldn’t you rather eat a fish that eats what is caught… rather than a fish that is eating basically the equivalent of cat food?… besides the PCB factor, Wild caught seafood (mainly speaking about fish) are more nutrient dense.
4. When to eat what: Proteins, Carbs, and Fats…
You should eat all meals with carbs, protein, and fat unless pre or post WOD…
Post WOD meal: Carbohydrate + Protein snack (i.e. <200 Cal) in a 4:1 Ratio with little to no Fat, take within 30 Minutes of workout, then try to get your next meal down within 2 Hours. (Note: It may be a good idea to flip the Protein/Carb ratio on strength/heavy days)
No Fat post WOD? Fats slow down digestion. After a workout, if you eat fats, they will impede the digestion of the much required proteins and carbs.
Proteins Post WOD? Proteins help build muscle and you need the protein to help heal the stress and tiny injuries muscles go through during a workout
50% Carbs Post WOD? Carbs are used by the body to restore the glycogen in the muscles. If you don’t consume carbs, the body might need to breakdown some existing muscle tissue to obtain glycogen. Carbs also give you an insulin raise which assists in quicker nutrient absorption in the muscle tissues.
To wrap it all up, we don’t eat fat PWO because fat slows the release of glucose. There is a small window post workout (up to 30 minutes) where insulin sensitivity is high; therefore, getting glucose to the muscles is possible without much of an insulin spike. Since insulin encourages fat storage and prevents fat loss a high insulin sensitivity is a good thing at this point because it is ideal to refill the glucose stores as quickly as possible with as little insulin as possible. This process helps our bodies in recovery and with weight loss.
Keep in mind, your Post WOD meal/snack should be consumed within 30 minutes of working out. Then, you should eat a regular meal fats/carbs/protein an hour and a half to 2 hours later).
- Sweet Potato or Yams are the bomb!
- Starchy Veggies like Carrots can get you by if you don't like Sweet Potato
- Limit your Fruit intake on very heavy days (Fructose has been shown to favor liver, not muscle glycogen)
- Best Choice: Lean Meats (i.e. - Chicken, Turkey, Bison, etc.)
- Whey Protein Isolate powder is great for Liquids (i.e. Progenex - see link on side bar of homepage - enter RSCF for 10%off)
Example PostWOD meal:
1/2 Sweet Potato/Yam (steamed, cooked, mashed, sticks, all-good!) and 2oz Grassfed Beef Jerky
Pre WOD meals: Some say fast, some say eat protein and fats (no carbs), some say keep all your meals (except post-WOD) balanced with carbs/fats/proteins and eat 2 hours before you workout, some say eat a small piece of fruit right before workout... I say, try them all, and stick to the one that allows you to reach your goals (whether it be weight loss goals or performance goals). However, the thinking behind - staying a way from the carbs pre-WOD is so that you don't have the spike of insulin - and so that your body can rely on fats for energy (including body fat).
5. No Dairy - what about getting your calcium?
The paleo diet is beneficial because absorption is improved by the healing of the gut lining + improved hormonal state from increased protein intake. Retention is improved by a net-alkaline diet. Read more here.