I focus on eating healthy (most of the time…), but I’m also lucky that I don’t have to deal with any real food allergies or intolerances. So my diet “plan” focuses on tracking total calories (I generally try to stay in a good maintenance range), while eating at least 180g of protein daily. For me, eating a high amount of protein makes an immediate impact on my workout performance, general energy, and recovery. I’m pretty agnostic when it comes to protein, but I’ve got some staples that I’ve found give me great protein:calorie ratios:
● Whey protein (I’m not picky about the brand)
● Bootyliscious muffins (AVAILABLE AT CCF!)Yes, ridiculous name, but these are awesome and the protein content is great
● Protein bars (Again, not really picky about the brand)
● Ratio yogurts (Make sure you buy the “protein” option)
Beta-AlanineI’m not going to lie, the first time I really started looking into Beta-Alanine was after listening to Matt Fraser (5X CrossFit games champion) discuss his supplement preferences on a podcast. He described beta-alanine making it feel like he had a “third lung”. So when the greatest male CrossFit-er of all time makes a claim like that, I had to dig. Beta-alanine helps your body produce carnosine, which plays a key role in regulating lactic acid build-up, thereby allowing the body to exercise longer before fatigue kicks in. Surprisingly (to me at least), there is a lot of peer-reviewed literature on beta-alanine that demonstrates its use as an effective supplement for muscle endurance with a great safety profile - that was enough for me so I thought I’d give it a shot. Long story short, I’ve been taking beta-alanine consistently for 3 years now and I love it. My preferred choice is the Thorne Slow-Release Beta-Alanine, which helps keep it in your system for a longer period of time vs. the traditional powders that give you a high-dose shot and can lead to the notorious beta-alanine “tingly feeling”.
● Thorne Beta-Alanine SR (Slow Release) (AVAILABLE AT CCF!)
In addition to CrossFit, I’m an avid cyclist. Cycling is what really made me appreciate the need for a consistent hydration plan and the need to keep your body regularly fueled with the electrolytes, specifically magnesium, during long exercise. I’ve done some long-distance (100+ mile) gravel-bike races and unfortunately I’ve “bonked” on multiple occasions. For those of you that aren’t familiar, “bonking” is a term to describe the point of muscle exhaustion and fatigue that often leads to acute muscle cramps and feels like your muscles just give up and won’t work anymore. After reviewing a few of these experiences on the bike, it was clear that I had an inadequate nutrition and hydration plan for these races. Staying properly fueled requires a thoughtful plan, and you need to fuel yourself before your body starts telling you it “needs” it…because at that point it’s too late. Anyway, in addition to basic hydration, keeping electrolytes properly balanced plays a proven role in regulating muscle fatigue (and preventing “bonking”), especially when those electrolytes include magnesium. My favorite way to hydrate with these electrolytes is with LMNT, the flavors are awesome and it gives you a mix of sweetness with a gentle “salty” punch that definitely quenches my thirst.
● LMNT Hydration Packets (AVAILABLE AT CCF!)
I focus on eating healthy (most of the time…), but I’m also lucky that I don’t have to deal with any real food allergies or intolerances. So my diet “plan” focuses on tracking total calories (I generally try to stay in a good maintenance range), while eating at least 180g of protein daily. For me, eating a high amount of protein makes an immediate impact on my workout performance, general energy, and recovery. I’m pretty agnostic when it comes to protein, but I’ve got some staples that I’ve found give me great protein:calorie ratios:
● Whey protein (I’m not picky about the brand)
● Bootyliscious muffins (AVAILABLE AT CCF!)Yes, ridiculous name, but these are awesome and the protein content is great
● Protein bars (Again, not really picky about the brand)
● Ratio yogurts (Make sure you buy the “protein” option)
Beta-AlanineI’m not going to lie, the first time I really started looking into Beta-Alanine was after listening to Matt Fraser (5X CrossFit games champion) discuss his supplement preferences on a podcast. He described beta-alanine making it feel like he had a “third lung”. So when the greatest male CrossFit-er of all time makes a claim like that, I had to dig. Beta-alanine helps your body produce carnosine, which plays a key role in regulating lactic acid build-up, thereby allowing the body to exercise longer before fatigue kicks in. Surprisingly (to me at least), there is a lot of peer-reviewed literature on beta-alanine that demonstrates its use as an effective supplement for muscle endurance with a great safety profile - that was enough for me so I thought I’d give it a shot. Long story short, I’ve been taking beta-alanine consistently for 3 years now and I love it. My preferred choice is the Thorne Slow-Release Beta-Alanine, which helps keep it in your system for a longer period of time vs. the traditional powders that give you a high-dose shot and can lead to the notorious beta-alanine “tingly feeling”.
● Thorne Beta-Alanine SR (Slow Release) (AVAILABLE AT CCF!)
In addition to CrossFit, I’m an avid cyclist. Cycling is what really made me appreciate the need for a consistent hydration plan and the need to keep your body regularly fueled with the electrolytes, specifically magnesium, during long exercise. I’ve done some long-distance (100+ mile) gravel-bike races and unfortunately I’ve “bonked” on multiple occasions. For those of you that aren’t familiar, “bonking” is a term to describe the point of muscle exhaustion and fatigue that often leads to acute muscle cramps and feels like your muscles just give up and won’t work anymore. After reviewing a few of these experiences on the bike, it was clear that I had an inadequate nutrition and hydration plan for these races. Staying properly fueled requires a thoughtful plan, and you need to fuel yourself before your body starts telling you it “needs” it…because at that point it’s too late. Anyway, in addition to basic hydration, keeping electrolytes properly balanced plays a proven role in regulating muscle fatigue (and preventing “bonking”), especially when those electrolytes include magnesium. My favorite way to hydrate with these electrolytes is with LMNT, the flavors are awesome and it gives you a mix of sweetness with a gentle “salty” punch that definitely quenches my thirst.
● LMNT Hydration Packets (AVAILABLE AT CCF!)
1735 S River Rd, Suite 180
St. Charles, MO 63303
©2024 Copyright Coefficient CrossFit