Nutrition Flashcards
Why too much carb is bad?
It increases insulin, and too much insulin leads to a lot of issues. (Diabetes, insulin resistance, CHD, …)
How to optimize the diet for performance?
Weight what you eat, don’t get too ripped, get lean. Analyze performance, and adapt.
What are the four strategies to choose food?
- If it isn’t found in a garden, or harvested and eaten right away it isn’t food
- Shop in the perimeter of the market, where the not transformed food is supposed to be.
- If it has a label on it, it isn’t food.
- If it isn’t perishable, it isn’t food.
Meal Zone
What is a block unit?
- 7g of protein
- 9g of carbohydrate
- 3g of fat
What supplements does CrossFit recommend?
Omega 3, to counter the ratio of omega 6 omega 3. ALA is not utilized efficiently DHA and EPA are used by the brain and the body. Aiming for a ratio of 1:1 DHA and EPA seems to be more adequate.
What is the goal of insulin?
Lowering the blood sugar.
What is the goal of glucagon?
Raising the blood sugar.
What is the theoretical hierarchy (pyramid) for the development of an athlete?
What is the problem of overeating processed carbohydrates?
Chronic overeating of processed carbohydrates results in consistently high levels of serum insulin.
This constant stimulation leads to insulin resistance. More insulin is produced to overcome the resistance, and a vicious cycle develops that eventually leads to hyperinsulinemia.
What are the four main causes of Hyperinsulinemia?
- Hypertension
- Glucose intolerance
- Upper-body obesity
- Hypertriglyceridemia
How CrossFit tells you “how to eat” to avoid hyperinsulinemia?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
How to identify allergic or autoimmune reactions?
Removing and reintroducing specific foods is an effective way to identify those that are potentially causing allergic or autoimmune reactions.
