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Nutrition for Regional Crossfit Competition

If a crossfitter collapses in the woods due to lack of nutrition, and nobody is around, would anybody hear him?. Nutrition for Regional Crossfit Competition . Michael LaMantia. Regional event workouts.

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Nutrition for Regional Crossfit Competition

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  1. If a crossfitter collapses in the woods due to lack of nutrition, and nobody is around, would anybody hear him?

  2. Nutrition for Regional Crossfit Competition Michael LaMantia

  3. Regional event workouts • 3 days consisting of 7 workouts performed with techniques most associated with powerlifting, Olympic weightlifting, gymnastics, military obstacle course, swimming, short to medium distance running, and other athletic training regimen. • Best times posted Mid Atlantic regional are 5:09, 4:10, 19:05, 3:55, 7:31, 4:07, and 3 rep max overhead squat(winner was 315 lbs.). 7 respective workouts, each with different movements. Average regional workout time was 8:48 m.

  4. Energy systems used • YouTube video #1 7:06-8:08 http://www.youtube.com/watch?v=xteXgfi_Wec • YouTube video #2 7:47-9:20http://www.youtube.com/watch?v=222T2LQhvJ8 • Stored glycogen and blood glucose being used almost exclusively. • Goal for preparing for crossfit competition is to maximize glycogen stores, and stay hydrated throughout days of competition.

  5. Nutrition Guidelines • Crossfit.com recommends 30% protein, 40% carbohydrate, and 30% fat for daily diet, no recommendation for crossfit competition from Crossfit.com. • The recommendation is a much higher carbohydrate percentage from calories i.e. 66% energy from carbohydrates, 12% from protein, and 22% from fat. • Utilize whole foods, and the food first model, but I have also included a small carbohydrate supplement for practicality and ease of ingestion. It is taken with whole milk from grass fed Jersey milk cows. This is ideal but not necessary.

  6. During exercise and post exercise • For practical purposes weight is not needed to be recorded before and after each event, but knowing how much fluid is generally lost in a crossfit workout can be helpful and edifying. • Muscle glycogen stores can hold enough energy to sustain for about 30 seconds of high intensity work, after than it relies on blood glucose to feed the muscle. Lactic acid accumulation is characteristic of anaerobic exercises and workouts like regional crossfitcompetition. As the muscles generate energy through glycolysis, glucose is metabolized into a substance called pyruvate, pyruvate is then changed to lactic acid which allows for the continued use of glucose as energy sources. Only after rest can lactic acid accumulation come down and pyruvate be used again as a pathway to oxidize fats as an energy source.

  7. Foods used • The diet consisted of whole wheat bagels, cream cheese, orange juice, pineapple, whole milk, banana, honey, tuna salad, and an Advocare supplement called Post Work Out recovery. • http://www.youtube.com/watch?v=9-e5y-3dyUs

  8. Post work out recovery

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