In first part of the special we started to describe the nutritional theories and advice of the well-known coach Andy morgan. In particular, we focused on the analysis of the food pyramid, as formulated by Andy to meet the needs of crossfitters. We pick up where we left off.
Index
Level 3: micronutrients and water
If the macronutrients (protein, carbo, fats) constitute the "fuel" for our body, i micronutrients they can be seen as the "lubricating oil" that ensures the proper functioning of the body. According to Andy, the key points to keep in mind are:
- Consume the quantity of a handful of vegetables at every meal.
- Eat the amount of 2-3 fruit punches per day.
- Hiring a multivitamin to optimize the supply of vitamins and minerals. The multi, in order to fully unfold its benefits, must be included in a healthy and balanced diet.
- The water it is important for weight loss and to optimize performance. We need to take a quantity to make 5 clear urine urination per day.
4 level: timing and frequency of meal intake
There are in the world of CrossFit various theories about the intake of meals. Some argue that you need to eat several small meals throughout the day. Other theories instead believe that we should not give weight to the frequency and timing of eating. Finally, there is a theory that "calories don't matter as long as you eat within an 8 hour window".
According to Andy the truth lies in the middle and therefore he suggests:
- Consume 2-3 meals a day if you are in a weight loss phase; 3-4 meals if you are bulking. For maintenance, 2 to 4 meals a day are sufficient.
- Try to eat within two hours of finishing your workout.
- Avoid training completely on an empty stomach. It is best to have at least one protein shake or BCAA-based drink.
Level 5: supplements for CrossFit
According to Andy, supplements, however useful and necessary, are placed at the bottom of the food pyramid. It distinguishes them into two types: supplements to improve health and supplements to improve performance.
Health supplements
- Multivitamin, to have a broad spectrum coverage.
- Omega fatty acids 3, to improve mood and reduce inflammation and joint pain. Preferably from fish oil because they do not require conversion by the body (EPA/DHA). Recommended dosage 2-3 g per day
- Optimization of vitamin D levels, for its modulating action of the immune system (recommended dosage of vit.D 20-80UI / kg / day)
Supplements for sports performance
- Creatine monohydrate - the most effective form among those available on the market. There creatine it is useful for increasing the force and energy levels (5g/day dosage)
- Caffeine, taken before training to improve performance (4-6 mg / kg; 1-2 times per week)
- Beta-alanine, to increase anaerobic performance (3-4 dosage gr / day, only if high intensity continuous exercise is used for more than 60 seconds) ..