It is well know that testosterone is the hormone that supports muscle growth. The levels vary from person to person, but maintaining testosterone levels naturally is one of the best ways to gain muscle mass. Actually, testosterone can also:
* Increase bone mineral density * Thicken body hair and skin * Improve sexual desire * Boost energy * Decrease irritability and depression * Improve cognitive function
That being said, Vitamin A is essential in producing testosterone and for proper use of protein by our bodies. What many people may not know though, is that Vitamin A is not only depleted by a high intake of protein, but it is also necessary for the synthesis of new protein, which is the goal of someone who is trying to gain muscle mass. Therefore friends, if you are like me and want to efficiently gain and maintain muscle mass make sure to incorporate foods high in Vitamin A into your diet. Liver, egg yolks, butter from grass fed cows and cod liver oil are excellent sources!
This past weekend marked the halfway point of I AM CROSSFIT! Myself and Coach Chris Hartwell got our teams together for a little bit of work. It was a fun and challenging workout to say the least. I know there have already been many goals achieved and many more on their way to being accomplished. I think it speaks volumes to the dedication and how serious all of you are taking this challenge. Many of us have friend's who don't understand that you don't want to go out and drink the night away because you have a team workout the next day. Or, they think you're crazy because you won't eat a certain thing or shop a certain way. I've been there and I'm sure many of you have too. So what I want all of you to do is tell me in the comment section what goals you have accomplished and where you are at on some other goals you made for I AM. Better yet, any goal you have accomplished in the past two moths that you set for yourself being crossfit or not. The new year has started off with a bang and I want everyone to know how you are adding to that BANG!!
Lately I have been asked by a couple of people about post workout nutrition so I thought that I would share what I think. Most of the science that I go by is based on Loren Cordain, who is the author of The Paleo Diet and The Paleo Diet for Athletes, as well as Rob Wolf who is a strength and conditioning coach and was a former research biochemist. I also rely upon trial and error with my own body because after all, we are all different and what works for one person does not necessarily work for all.
According to this article by Wolf, there are different approaches based on what kind of outcome you are looking for:
1. Low or No Carb Post Workout: Good for long term health benefits because it focuses on muscle recovery while limiting the effects of insulin. This is also good for someone who is trying to lean out and for the strength athlete. Although this is a good choice for strength training and most workouts, it is not as beneficial to use after long met-con WOD's when your glycogen, which gives you the GO, needs to be restored.
2. High Carb Post Workout: This is suggested to be used every 5-7 days or especially after a crazy taxing/long WOD. For you zone/paleoers he says use 1/4 of your daily protein blocks and 1/2 of your daily carb blocks post WOD. OPT says that he decides his post workout meal based on how much work he did and body fat.
In my opinion I think that you need to assess your own body, your diet, your goals and what kind of WOD you did. My favorite post workout fuel is Advocare's Muscle Gain, which has 25g protein, 6g carbs and 2g fat and I add a little extra fat. If I do a gruelling WOD I throw in some Post-Workout Recovery which has 12g protein, 38g carbs and 3g fat. They are fast, easy and taste damn good! Another major thing to point out for maximizing your workouts is getting adequate sleep, eating clean and drinking lots of water! If you are not feeling like you are getting the results you want take all of this into consideration and tweak your habits here and there. My bro Jeremy and CrossFit bad-ass swears by eating more FAT! You can also ask me or one of our many well informed crossfit coaches!
Probiotics are live microorganisms thought to be healthy for the host organism. According to the currently adopted definition by FAO/WHO, probiotics are: "Live microorganisms which when administered in adequate amounts confer a health benefit on the host".[1]Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures; such as in yogurt, soy yogurt, or as dietary supplements.
Probiotics, in my opinion, are one of those things that more is better. I try to consume as many foods with these healthy little immune boosting organisms as possible. Some ways that I get probiotics are through:
Probiotics are good for everyone to take young and old, but have been shown to help things like irritable bowel syndrome, yeast infections, diarrhea and Crohn's disease. Most importantly though, gut-dwelling bacteria keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function. Researched from here!
This past weekend a team of Crossfit Central coaches attended Advocare Success School in Ft. Worth. As many of you know we at Crossfit Central endorse, share, and use Advocare supplements. Not only is Advocare used to enhance your athletic performance in a safe and natural way but it is an essential way to get the minerals and vitamins your body needs. Over time our foods have lost the vital minerals and vitamins we need to live a long and healthy life because they have been depleted from our soil and bred out.
"It's a fact. Our soils are depleted and depleted soils do not produce healthy, nutrient-rich plants." Straight out of the mouth of Dr. Richard Drucker, PhD. The answer "If our soils and crops are lacking essential minerals, it's necessary to supplement our diets if we are to achieve true wellness." This is where Advocare steps in. I'm not saying it is the only supplements you should be taking, but Advocare is high quality and I have actually met the men and women who formulate the supplements. I'm also not saying you can eat what ever your little heart desires and take Advocare and all is good, but with a well maintained diet and exercise along with Advocare you will be ahead of the pack.
This pic was taken this past weekend of some of the top Crossfit athletes in the world. 2009 women's third place finisher Carey Kepler and fifth place finisher Lindsay Smith. 2009 men's second place finisher Tommy Hackenbruck and sixteenth place finisher Jeremy Thiel. All of these athletes use and believe in Advocare and what it does for there performance. Not only can it enhance your athletic performance, above all else, it can improve your overall health and wellness. I strongly suggest you do your research on the benefits of nutritional supplementation along with a healthy diet.
If you have any questions about Advocare and what it can do for you please contact me www.zacharythiel@crossfitcentral.com. If you are ready to dive right in and get started go to www.advocare.com/04011094.
How many of you skip breakfast, eat whatever because you are on the run, buy all of your food from the grocery store???
1. It is essential for you to start your day off with a good breakfast to refuel your body after your "sleep fast" and to get your brain working for the day. I usually eat eggs with any combo of peppers, onions, sausage, spinach, zucchini, mushrooms. Cooked in organic virgin coconut oil, of course.
2. Make an effort to cook and store protein, fruit/vegg and fats that are easy to assemble for snacks and meals. Especially if you are a busy person. See how Melissa "Melicious" Joulwan gets ready for the upcoming week of paleo eating here!
3. Make the time to get out and shop at your closest farmer's market. We shop at the year round FM at the Triangle on Wed. from 3-7pm. They have fresh and local fruit, vegg, pastured eggs, chicken, pork, beef and all kinds of pesticide and additive free Whole Foods! They also have live music and a huge area for your kids and pets to play in the grass or in the water fountain!
As many of you may well know, Americans are discovering the truth behind the fear of fats. This fear, which has been indoctrinated into us for years, has been misleading and detrimental to the overall health of our country, much like many other things! For years the media and even the government has supported low fat, fat free, fat substitutes, and franken-fats (trans-fats). We now know that these are the very culprits of the rise of heart disease and body fat. If you just look at the data of the decrease in consumption of traditional fats vs the rise in consumption of hydrogenated, partially hydrogenated oils, and industrially processed liquid oils, the correlation speaks for itself! My sister Carey Kepler just posted about the dangers of canola oil. Get Educated on FATS!
The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:
For Cooking
* Butter * Tallow and suet from beef and lamb * Lard from pigs * Chicken, goose and duck fat * Coconut, palm and palm kernel oils
For Salads
* Extra virgin olive oil (also OK for cooking) * Expeller-expressed sesame and peanut oils * Expeller-expressed flax oil (in small amounts)
For Fat-Soluble Vitamins
* Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat-soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish.)
The following newfangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:
* All hydrogenated and partially hydrogenated oils * Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola * Fats and oils (especially vegetable oils) heated to very high temperatures in processing and frying.
Vegetable oils are more toxic when heated. One study reported that polyunsaturates turn to varnish in the intestines. A study by a plastic surgeon found that women who consumed mostly vegetable oils had far more wrinkles than those who used traditional animal fats. A 1994 study appearing in the Lancet showed that almost three quarters of the fat in artery clogs is unsaturated. The "artery clogging" fats are not animal fats but vegetable oils.42
Benefits of Animal Fats
Foods containing trans fat sell because the American public is afraid of the alternative—saturated fats found in tallow, lard, butter, palm and coconut oil, fats traditionally used for frying and baking. Yet the scientific literature delineates a number of vital roles for dietary saturated fats—they enhance the immune system,54 are necessary for healthy bones,55 provide energy and structural integrity to the cells,56 protect the liver57 and enhance the body's use of essential fatty acids.58 Stearic acid, found in beef tallow and butter, has cholesterol lowering properties and is a preferred food for the heart.59 As saturated fats are stable, they do not become rancid easily, do not call upon the body's reserves of antioxidants, do not initiate cancer, do not irritate the artery walls.
If you want more information on all kinds of fat topics check out the many articles from Know Your Fats!
P.S. Many of you follow the paleo diet which does not support fats like butter or peanut oils. Although you may decide to skip these, my suggestion for this and all decisions, make your decision based on your own research!
It is well know that testosterone is the hormone that supports muscle growth. The levels vary from person to person, but maintaining testosterone levels naturally is one of the best ways to gain muscle mass. Actually, testosterone can also:
