August 11th, 2012

Published by: paleoinabox

Crossfit Nutrition Report 1

Bloating Dear Crossfitter, As a Crossfitter who wants to make the most of of my peformance, I also want you to learn too, and that's why at Paleo in A Box we've made it our missing to give you great material at our blog and also with our comprehensive Paleo nutrition training product designed specifcally for you as a Crossfit Athelete. We hope you enjoy this first special report presented by Paleo Diet In A Box: Performance Nutrition For Crossfit Athletes. Enjoy Justin Lord Paleo In A Box Master Trainer Food sensitivities Depression Insomnia Indigestion Fatigue Heartburn Headaches Diarrhea and constipation Poor condition of hair, skin & nails Inability to make muscular gains Vertical ridges on nails

Crossfit Nutrition Tip #1 Use This #1 Little Known Strategy To Blast Through WOD Plateaus
By admin on August 11th, 2012

The potential effects of what is seemingly such a small process can be catastrophic. Disease can flourish and bacteria are allowed to proliferate to such a degree that toxins are produced and absorbed by the liver. Without HCL, the assimilation of protein, carbohydrates, and fat cannot be properly conducted leaving you frustrated in your performance efforts as food is left putrefying in the small intestine and colon. The stomach needs hydrochloric acid in order to protect the stomach from bacterial and fungal overgrowth (bacteria and fungus cannot thrive in this acidic environment). In other words; get the gut performing and youll perform! So what causes Low HCL? STRESS ranks highest on the list above ageing and alcohol consumption. In my experience stress is the number one killer of HCL and in todays society up to 40% of us could be under producing as a result! Its important to remember that stress comes in many forms, if were aware of it, we can begin to control it Relationships Loss Work deadlines Lack of sleep Poor nutrition Parental Stress Tobacco Alcohol EMF Stress Lack of balance in workout to rest ratio Inability to accept situations as they are

Working hard during your WODs? Got your crossfit nutrition on point? Taking supplements religiously? Never miss a meal but you still just cant seem to make progress? And to add insult to injury your fatigue is killing you and youre so bloated that every hand release push up feels like youre rolling around on a swiss ball! Sound familiar? If it does then theres a chance that you might have an inferior production of stomach acids. You see, your calorie intake could be spot-on, your macronutrient ratios might even be enviable to a competitive pro bodybuilder and your supplements cupboard might resemble a stock room, but all of this could be a waste of time (and money) if you simply cant absorb it! How will your muscles adapt, repair and grow if you cant break down the protein youre eating? How will your immune system mop up after a WOD if you cant absorb the vitamins and minerals from your array of locally produced organic fruit and vegetables? How will you replenish your glycogen stores after Fran when carbohydrate absorption is hindered? How will you get that much needed sleep to repair and adapt if you cant absorb magnesium? The list goes on, but its important to understand that it ALL begins with the gut and if youre not producing enough stomach acids or Hydrochloric Acid (HCL) you can say goodbye to strength gains, improved performance and basic health! Think you might be under-producing HCL? Check out these potential symptoms! Feelings of fullness

August 11th, 2012

Published by: paleoinabox

You can see how easily it is to notch up quite a few of these situations at once and very quickly your HCL gets ramped down. How do you know if youre low in HCL production? Well, theres The Heidelberg Gastric Analysis test, its accurate but very lengthy and unpleasant at that. It involves swallowing a vitamin-sized capsule containing a pH meter and radio transmitter which sends signals back as to the state of your acid production. Most of us wouldnt need to go this far so Ive come up with some simple steps you can work through to determine your acid status. 1. Do you experience any of the symptoms above? If so how many? (Bloating and Infrequent toilet habits are most common) 2. Do you feel under stress? How many of the above stresses are you experiencing? Remember some people go through life without realizing they are under stress and think its just the way it is. 3. Have you hit a plateau in your performance, fat loss, strength, muscular hypertrophy or health? 4. Consume 200mg of Betaine HCL midway through your next high protein meal. After a period of 15 minutes following the meal consider whether you have a warm feeling coming through your digestive tract, a bit like reflux. If you do, youre safe and are producing enough HCL of your own. If not then you almost certainly need to supplement with Betaine HCL. 5. While supplementing with HCL you WILL need to find ways of reducing your stress levels to enable your body to begin producing its own. If not then you could be supplementing for 18 months or more. When you begin to reverse this condition you will be amazed at how much your WOD times will improve, ohand youll look good while you do them! Let me know in the comments below whether your thoughts. Do you suffer from any of the symtoms?

means that the exercise has produced a stimulus to change or adapt to the stress forced upon it. This promotes lean tissue growth and improvements in strength or aerobic capacity depending on the type of session undertaken. In other words, our WOD times will come down. However, this is only one side of the coin. Let me put this simply. Leaving your body to undertake this task of rebuild on its own without the tools it needs to do so can be likened to you having planning permission in place to build a house, a builder recruited to do the work but leaving him without the raw materials; the bricks, to even start the job. This is how important post exercise nutrition is to your CrossFit lifestyle to enable you to reach your fullest potential. So, since youve broken your muscle down, depleted glycogen and stimulated the immune system to clear up the mess it makes sense that our post workout nutrition should comprise predominantly these two macronutrients. So I should just eat a steak and a potato right?

Not the first thing you should consume post WOD No. Firstly, when we exercise intensely we increase production of adrenaline which satisfies a low blood sugar in itself thus reducing appetite making a solid meal less desirable for many of us after a session. Add to this the fact that we need to deliver the post exercise nutrients as quickly as possible; whole foods take just too long to break down. Our window of opportunity is gradually diminished the longer we leave it before having our post workout nutrition, therefore if a whole foods meal can deliver its nutrients to where its needed some 2-3 hours after its eaten then proper glycogen repletion and protein repair will be severely diminished. Enter liquid nutrition. If ingested immediately post workout, the nutrients can reach the muscle around 30-60 minutes later! The faster the nutrients reach the muscle, the better your chances of building and repair so it makes sense to choose a protein which is absorbed quickly and effectively and the same goes for the carbohydrates. My choices of liquid protein (powder) would be whey protein isolates and hydrolysates and my choice of carbohydrate would be maltodextrin for the reasons stated above. The next question is how much of each. This will always be up for debate with individuals and with individuals in different sporting arenas but I will come from the standpoint of my experience, optimal recovery and repair while being sensitive to maintaining a lean physique and preventing any carbs being stored as fat. Therefore I recommend a liquid meal immediately post workout of: 0.8g of carbohydrates per kilogram of bodyweight 0.4g of protein per kilogram of bodyweight Youll notice a 2;1 ratio. So for an 80 kg individual you would have 64g of carbohydrates and 32g of protein already prepared and
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Crossfit Nutrition Tip #2 What To Eat Post WOD For The Best Results, Reduced Fatigue & Faster Recovery
By admin on August 11th, 2012

Well Ive Umd and Ahd about the next post for a while since theres so much information to give thats crucial to your performance, energy, health and fat loss. So, why did I choose to write this post? Youre already a CrossFit athlete. And since post workout nutrition is so important I wanted to tackle this one early on allowing you to make the most of your WODs right away. CrossFit is responsible for numerous benefits including health and aesthetics and while yoga or similar activities affect our hormones in a positive way providing balance and reducing Cortisol (stress hormone produced by the zona fasciculata in the adrenal glands) levels, CrossFit, for all the good it provides, is a considerable physiological stressor most interestingly in the form of muscle micro-damage (micro tears) and glycogen depletion (carbohydrates stored in the muscle and liver) which isnt a bad thing since it

August 11th, 2012

Published by: paleoinabox

weighed the night before or in the morning in a shaker ready to mix with water immediately post WOD. I prefer to buy my whey protein isolate and maltodextrin to ensure i get the correct ratio and weight specific to me. I have used bodyweight instead of Lean Body Mass (LBM) to keep it simple for most users and suggest that no fat is added at this time since fat will only slow the breakdown and increase the time it takes for the nutrients to reach the desired location. To take this further you may want to have some blueberries or other high antioxidant fruit available to help reduce inflammation and oxidative stress, but only have these handy to eat after the protein/ carb post workout shake has been digested around 60 minutes later.

Van Loon LJ, Saris WH, Kruijshoop M, Wagenmakers AJ. Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutr. 2000 Jul;72(1):106-11

Crossfit Nutrition Tip #3 Ignore These 5 Silly Paleo Myths If Youre Serious About Performance
By admin on August 11th, 2012

Over the past month or so Ive been emailing and talking to Crossfitters who are very confused about Paleo and and how to adapt it to suit their lifestyles and ensure that its providing them suitable levels of performance. Of course, Paleo In A Box will be the complete nutrition system to help you better understand how to enhance your workouts, get lean and boost your health, but I wanted to expel some of the big myths today. Id really enjoy reading your comments on this one Lets get started with

Reduce inflammation and oxidative stress with blueberries Following your post workout shake I recommend that you have a prepared (if youre out and about) whole foods meal ready for you to eat around 90 minutes later consisting of lean protein, vegetables and fat. The post workout solutions Ive given you, forms part of an allround good nutrition plan. They will help you move closer to your performance goals but theres 23 hours left in the day in which things can go really well or horribly wrong! So remember not to isolate the information and hypothesise that this will completely turn your recovery around. Remember that good, whole foods nutrition, sleep, recovery, getting outside and stress reduction all play their part. This information will help but its only one piece of the performance puzzle. Please use the comments below and let me know what youre currently consuming post WOD and if you have any questions. References Med Sci Sports Exerc. 1981; 13(3): 141-9. Effects of exercise on protein and amino acid metabolism. Lemon PW, Nagle FJ. J Appl Physiol. 1992 Aug; 73(2): 767-75 Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Apr; 64(4): 1480-5 Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Sports Med. 1996 Feb; 21(2):98-118 Muscle glycogen resynthesis after short term, high intensity exercise and resistance exercise. Pascoe DD, Gladden LB.

Myth #1 As A Crossfitter Im Not Able To Get Enough Carbs To Follow Paleo Properly
The Facts: Call it what you want; Paleo, Blueprint Eating, Eating as we are meant to eat, eating the way we have for most of our existence, real food diet whatever! Its all the same thing.
Paleo focuses on the quality of your food, allowing your body to function on food as it was meant to be which will provide you with the right tools to be able to smash those stale WOD times without being clogged up on all the additives and high grain fats that are so commonly found in the meats advocated by the Atkins diet. This may come as a surprise but Paleo isnt low carb, Its low processed carb!

Think there was such a thing as a bread tree or a pasta tree? No, and there still isnt! I guess food technology is getting good but were not quite there yet. The reality is that to get that bread in your toaster its gone through a vast amount of processing, cooking and additives Its processed; It wasnt created by mother nature for us to eat. Eating the paleo way focuses on primal performance carbs that will again give your body the right tools to function optimally giving you clean constant energy. Atkins goes the other way, its low carb, in fact its so low that you enter a state called ketosis. This is where your body begins to make its own carbohydrates from your fat and your muscle! Tell me one single Crossfitter that would want that!
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August 11th, 2012

Published by: paleoinabox

This is exactly the reason Im still getting athletes telling me that Keto and MetCon dont mix (theyre right!)and asking me how they can pick their energy levels up while still losing fat. Theyre just still a little confused. Walk into any box and ask if anyone would like to actually break down their own muscle so that they perform less effectively or see if theyd like to lose the very stuff that theyre trying to build so that they cant get anywhere near the prescribed weight for a WOD or ask if theyd like to feel tired, fatigued & withdrawn. My guess is that you would get no takers! The Atkins Diet bangs you straight in at less than 20 grams of carbs a day rising to between 20 grams & 60 grams keeping you in a constant state of breakdown and fatigue. The true Paleo enthusiast should be between 120 and 150 grams per day allowing you to turn up at your box with energy, enthusiasm and a fire in your belly ready to perform better than you did the last time you were there. All while making fat loss effortless! Oh, and one last word Atkins sells own brand low carb processed chocolate bars and crisps, just to really bump up the toxins in that already suffering environment in your body!

Myth #3 You Must Weigh and Measure Your Food

The Facts: I can see it nowPrimal man stalks his prey. Keeping low he peers over the long grass, hes not been seen. He takes a deep breath, grips his spear just a little tighter, draws back his arm and quickly explodes to his feet simultaneously powerfully throwing the spear towards his prey. Its a strike but the animal is shocked and sprints off, immediately followed at speed by primal man. The animal begins to slow and primal man launches himself onto the beast and takes it down. One last thrust and the animal is now his.
He catches his breath, takes out his scales and begins to cut and weigh the animal into portions based on his individual body weight! Really? I dont think so! The animal would have been cut and preserved as best as possible (if at all) and grazed (or gorged) on along with all the other produce like the vegetables and fruits. He would have eaten when he was hungry and grazed on any preserved meat, opportune meats, roots, shoots and fruits as he went about his day. Weighing and measuring food into portions, sizes, blocks, points or calories is wholly unsustainable and wrongly turns something that is a way of life into an unsustainable faddy diet (see Myth #2). Its timely and Its a stress to you and you better believe it has repercussions on your body! Cortisol is a stress hormone, a low grade adrenaline if you like. Too much cortisol and it can lead to breakdown of your body and fat storage, particularly on the tummy! Now, having said all that, there are some instances where someone may need to weigh and measure their food. Someone who needs to get to extremely low body fat levels; a competitive bodybuilder and certain high level athletes but for the rest of us who have jobs, kids and deadlines it just spells disaster. Take it easy, relax with your paleo way of life and graze!

Myth #2 Paleo Is Unsustainable & Only Good For Short Term Weight Loss
The Facts: It is if you eat the Atkins way!
Many people dont know this but the original meaning of diet is way of life. It comes from an ancient Greek word daita. The problem is, the word has been taken out of context and come to mean something completely different. Most people, when planning a diet usually mean that they are only going to change their habits for a short period of time to lose weight and when the diet is over, they are going t to return to the foods that made them fat in the first place! The Paleo diet isnt a diet, its a hunter gatherer way of life or an Ancestral diet, the foods that we have been eating for the most time on this beautiful planet of ours. The key to a permanent lean physique and boundless energy is not another diet. It is making those changes that you can make right now, that you can maintain in the future, a way of life that will make you lean, healthy and strong.

Myth #4 The Paleo Menu Is Meat, Meat & More Meat

The Facts: I see this time and time again and it is one of the most common mistakes, paleo nutrition taken as a free-for-all to eat just meat at every opportunity.
Theres this notion that as long as youre eating meat, youre paleo. I saw this plan just very recently Breakfast: Meat Snack: Dried Meat Snack pack
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August 11th, 2012

Published by: paleoinabox

Lunch: Cold pack of meat from the supermarket (because he forgot his lunch) Snack: Nuts Dinner: Steak No wonder I get the questions that I do about lack of energy! Firstly theres the ketosis (see Myth #1) to deal with and then theres the acidity. High acidity makes your blood sludgy resulting in tiredness, lethargy and proneness to disease. You can bet that primal man wasnt that successful every time in the hunt to be able to eat this volume of meat. The exception to this rule is in times of severe cold, plants would have suffered and vegetation would have been scarce. Thank goodness we arent that unlucky. The key is balanceTheres more to Paleo than just meat!

Myth #5 We Dont Need To Adjust Paleo To The 21st Century & Crossfit
The facts: Eating as close as possible to the way our ancestors ate is bottom line, the key to ultimate performance, health & wellbeing.
Our genes expect us to eat certain nutrients, to move our bodies and to be outside. Fortunately & unfortunately we live in the 21st century. Lets take stress for example, something all of us are experiencing to varying degrees. Theres kids (again!), work deadlines, traffic jams & relationship stress to name just a few and all this can lead to deficiencies in certain nutrients, not to mention our digestive enzymes. Primal man didnt have to deal with any of this. Lets look at our daily life. We very rarely get out of our 4 caves; the home, the car, the office and our Crossfit box. Primal man on the other hand stepped outside of his shelter and spent the whole day outside getting his full quota of Vitamin D. Were all so deficient in this important vitamin (actually its a steroid hormone and theres a Vit D receptor in every cell of the body) purely down to the fact that we live a completely different lifestylebut our blueprint requirements for nutrients havent changed!

Paleo In A Box Nutrition System Launches

August 11th, 2012

We're pleased to announce that the Paleo In A Box nutrition system is now available to buy at www.paleodietinabox.com. The 14 module, six week training system created by Justin Lord is the most comprehensive paleo training system ever developed for Crossfit athletes makes performing, staying lean and dropping WOD times much easier. For more information click here.