Dietary Approach

I was re-reading through my notes a few days ago from a Zone Diet seminar given by Barry Sears and I was inspired to share with you (whoever you are) the summary.

Sometimes there is debate in the CrossFit community about what diet approach to follow and what to name it.  There's Atkins, Zone, Paleo, Primal, South Beach, Low GI, etc, etc.  What all of these diets aim to do however is very, very similar.  Control insulin and cortisol levels.  It doesn't really matter what you call it, they are all trying to control insulin, glucose and cortisol because they are arguably the most important pieces to the metabolic process.

One of my strengths is my deliberateness and I usually do things very purposely.  When I coach the members of the gym about diet, I recogonize that it is infact a huge lifestyle change and if I require to much change at once (or more than they are willing to do) there is a negative reaction.  It's no different than if you were to lay out in the sun for too long.  Sun burn or even blisters result when there is overexposure.  I believe that a person can only handle so much stimulus no matter the source, whether it's emotional, psychological, or physical and anything past that will result in negative reactions.  The challenge as a coach is to find that level and continually push on the edge of it causing further growth that allows yet more and more stimulus.

When it comes to diet it's not different.  There is a change in behavior that must take place and it comes down to the level of exposure one is willing and able to accept.  Some can accept huge amounts while others very little.  The first step is to recognize that dietary fat does NOT cause body fat.  That's the first step.  Read Good Calories Bad Calories if you don't believe me.  The science is overwhelming.  Carbohydrates cause a rise in blood sugar, a rise in blood sugar causes an increase in insulin.  Insulin is the CHIEF regulator of metabolism.  When there is little insulin in the blood and the work load is low, the body will use fatty acid for fuel, when there's insulin present and/or work load is high, glucose is fast/easier for the body to use.  So rule number 1.  Fat DOES NOT cause body fat.  Insulin does.

Now I find that it takes about 3 months for this to really sink in.  I mean there is a lot of chatter out there to distract people from this truth.  Just take a look at the dietary recommendations of a stereotypical nutritionist out there and you will see.  In fact, don't even do that, just realize that your reluctance to accept this scientific truth as evidence of how much misinformation is out there!

The next steps are determined based on the level of time someone wants to devote to this thing.  5 seconds is all you want to spend on your health.  Fine.  Start supplementing with Omega-3 fatty acid.  That's the minimum.  By my count, we should be taking about 5g/day of Omega-3.  Take a look at the lable, do the math, and yes that is how many caps I'm saying you should take.  Count only Omega-3 from DHA and EPA, all other "omega-3" is not as good as those two sources.

If you are willing to spend some more time than just 5 sec. good for you.  Now you can start getting some real work done.  Start by focusing on the basics.  Stop eating the processed foods.  You know exactly what I'm talking about, stop asking about detailed food you are unwilling to give up.  What about...?  What about...?  Here is the deal, eat veggies, a piece of meat (the less hormones, the more organic the more free range, natural food the animal would eat on it's own, the better), and some nuts or seeds.  Anything you ask me at this point that is not a vegetable, meat, or nut; do NOT eat it.  Do this for 6 months.  Drink only water or iced tea.  NO sugar, no milk, no bread, no cereal, no grains, none of that garbage.  Veggies, meat, nuts.  Eat as much as you want.  Eat when you want.

The next step is totally unnecessary unless you are looking for the smallest of percentage gains.  This is the part where you weigh and measure your food.  How much, what ratios and all that jazz totally depends on what you do in your life, so I rarely talk about this level with any of the members.  It's just not worth getting into it.  This rabbit hole deep and in the end, I believe is less helpful for what we do, then it is helpful.  99% of the population works out for the simple goal of looking better.  How Grecko-Roman are we still?     

In the end, keep things simple (simple is not easy, I know).  If you just eat veggies (that means many of you need to learn to like them), meat (all types - remember fat does NOT cause body fat or heart disease - yes even the red fatty meats), nuts and seeds you will be miles ahead of the person still eating cereal for breakfast, sandwiches for lunch and prepackaged frozen dinners and a beer/glass of wine.  Remember; Veggies, meat, nuts and water.  ONLY, veggies, meat, nuts and water for 6 months, then we can start talk about adding back in some of the "cheat" foods.  Give it a try and I guarantee results.  Don't take my word for it, just ask any of the member that just finished the "Paleo Challenge" who lost 20+ lbs in 60 days.  It's so common for us now, I don't get surprised when guys like Joe Dykus drops 10 inches off his pant size and 30lbs.  Or Beck, who drops 6 dress sizes.  Eat right, work hard and chase performance and the look will follow.  Chase the look and realize that it's not satisfying in the end.

“People expect a lot from weight loss, things that weight loss alone can’t deliver,”
http://tinyurl.com/294dm42

Creatine Phosphate Repletion

“…enzymes associated with adenosine triphosphate resynthisis capacity and pyruvate-lactate interconversion are key determinants of sprinting speed.  Sprint type training has its greatest effects on the phosphagen pathways, with lesser but significant effects on glycolytic or oxidative metabolism.

            Intense, brief activities engage the phophagen pathway, especially in fast-twitch muscle fibers.  Likewise, these pathways account for much of the energy yield during the transition from rest to exercise, or from one workload to another, in all fiber types.  Although intramuscular ATP levels rarely drop more than 40-60%, several seconds of intense activity can virtually deplete creatine phosphate (CP); this is highly correlated with sprinting fatigue.

            Creatine phosphate repletion is achieved oxidatively, with a biphasic time course characterized by initial rapid (half-time 20-22 seconds) and subsequent slow (half-time ~170 seconds) components.”

-Page 478 in the 3^rd edition (emphasis added) Essential of Strength and Conditioning

What does this mean?

It means that for your sprinting speed and lifting power to replenish your aerobic capacity must be at a high level as well.  Everything is related.