Nutritional Priorities - crossfitnaples.com · The Science Behind Weight Loss BMR (Basal Metabolic Rate)- The amount of calories you burn just by existing. The bare minimum you need

Nutritional Priorities

For Body Composition

Calories In vs. Calories Out(50%)

The single most important variable in determining diet success is calorie balance.

The Science Behind Weight LossBMR (Basal Metabolic Rate)- The amount of calories you burn just by existing. The bare minimum you need to sustain life...on your deathbed.

Activity Level- When you exercise or simply expend energy through physical activity, you burn additional calories.

TDEE (Total Daily Energy Expenditure)- When you combine your BMR with your current activity level, you get your Total Daily Energy Expenditure. This is known as your maintenance calories.

To lose weight you must consume less calories than you expend (10-20%)

DON’T WORRY WE HAVE ONLINE CALCULATORS THAT WILL TAKE CARE OF THIS FOR YOU

Calories in vs. out (50%)● For Muscle Gain:

○ Calories Surplus is SINGLE BIGGEST nutritional variable○ Anabolism without surplus is VERY unlikely○ Number ONE change in a diet to PUT ON MASS:

■ EAT MORE FOOD!!!

● Enough calories to gain 1-2lbs of weight per week.○ Between 500 and 1000 extra calories per day is a good start○ Check the scale often, keep track!

Calories in vs. out (50%)● For FAT LOSS:

○ Calorie Deficit is SINGLE BIGGEST nutritional variable○ Fat Loss without deficit is VERY unlikely○ Number ONE change in a diet to BURN FAT:

■ EAT LESS FOOD!!!

● Enough calories to lose 1-2lbs of weight per week.○ Between 500 and 1000 fewer calories per day is a good start○ Check the scale often, keep track!○ Small Caloric Deficits that encourage fat loss but not starvation

Real World Tips● Calorie balance is the ratio of calories burned vs consumed in food ● Of all the diet principles for body composition, calorie balance is the most

powerful ● Muscle grows the fastest on a hypercaloric diet. (Think bodybuilders)● Fat burns the fastest on a hypocaloric diet. (slight caloric deficits)● Body Weight measurements are the best indicators of calorie balance ● One to two pounds of weight gain per week is best for adding muscle for most

people ● One to two pounds of weight loss per week is best for burning fat (but not

muscle)

Macronutrients(25%)

What are the 3 Macronutrients called?

How do you calculate calories of a food?

Caloric Constraint● Any given goal has an optimal calorie intake

○ One that allows for weight loss, maintenance, or gain

● ONCE calories are decided, macronutrients are next.● OPTIMAL amounts must be eaten based on physiological need.● More of one nutrients means LESS OF OTHERS.

Protein● Most important nutrient for body composition

○ Supplies Aminos Acids (break down of protein)○ Spares muscle (anti-catabolism)

● Per Day:○ 0.6 to 1g per LB of body mass ○ Adjust according toward Leanness and Training Volume○ More? NO JUSTIFICATION IN LITERATURE

● Example for a weight of 185lbs:

185x.6= 111g of Protein/Day (Low End)----------------185x1= 185g of Protein/ Day (High End)

DON’T WORRY WE HAVE ONLINE CALCULATORS THAT WILL TAKE CARE OF THIS FOR YOU

Carbohydrates● Critical for growing the most muscle.

○ Provide energy for training (glycogen) ○ Prevent muscle loss (allows carbs and not muscle to remain first source of energy)○ Directly stimulates anabolism (via insulin)

● Per Day:○ 1 to 3g per LB of body mass (on average)○ DEPENDS HIGHLY on goals and training volume

● Example for a weight of 185lbs:

185x1= 185g of Carbs/Day (Low End)----------------185x3= 555g of Carbs/ Day (High End)

Fats● Needed in diet for health, optimal function● Act as calorie buffer (calorically dense)● Hormonally Neutral● Approximation of 10% of an individual's bodyweight in pounds (converted to

grams of fat per day) is likely a good starting point. )● These are minimum intakes

Examples:

● Female Weighing 100lbs would need 10g fat per day minimum● Make Weighing 250lbs would need a minimum of 25g fat per day

Nutrient Timing

(15%)

Meal Frequency● Fact: muscle breakdown and growth are continuous, smooth processes

○ Muscle is a dynamic tissue that constantly both grows and shrinks at all times of the day and night. A steady stream of nutrients needed at all times because of this.

○ If nutrients (aminos) not in GI tract, they will be pulled from other tissues○ Muscle is at risk (catabolism)

● Digestion rate of protein depends on 3 factors:○ Protein Type (Whey vs. Chicken/Beef/Fish vs. Diary)○ Meal Size (The bigger the meal the longer to digest)○ Fat and Fiber Content (less meal with great fat and fiber content are sufficient)

Nutrient Timing Basics1. Meal Frequency

a. 3 meals, versus 4 meals, versus 6 meals (preference)b. Intermittent Fasting (Skipping one meal and making up later, not going over calories)

2. Timing Around Activity: General Rulea. Before training sessions (Carbohydrate sources to fill the tank)b. After training sessions (Easily digestible protein source to save muscle catabolism)c. Sleep (Casein protein to slow the digestion process down)

Real World Tips● Nutrient timing has a much smaller effect on body composition than calories

or macros ● Any number of meals works well, but best results are likely in the 4-7 meal

range per day ● As long as protein is eaten in all meals, post-workout protein timing may not

matter ● Fats and fiber should be largely avoided close to or during the workout● Nothing radical will happen with perfect timing, but for serious athletes it is a

must● High Level athletes must use this for recovery concerns

Food Composition

(5%)

Food Composition1. Protein Sources

a. Bioavailabilityb. Source of Amino Acids

2. Carbohydrates Sourcesa. Source of Micronutrientsb. Fiber Quantityc. Glycemic Index

3. Fat Sources (Types)a. Types of Fats

Protein SourcesA non-comprehensive list of protein quality, with the most high-quality sources first.

● Whey Protein Isolate● Whey Protein Concentrate● Egg Sources (cooked, not raw) ● Meats (beef, pork) ● Poultry (chicken, turkey) ● Fish and Seafood ● Soy Protein and Quinoa Strategically Combined ● Plant Sources (beans and rice) ● Isolated Plant Sources (whole grain bread by itself, nuts by themselves)

Carb SourcesA non-comprehensive list of carbs and their GI rating: (0-100)

● Dextrose Powder 100 ● Cornflakes 90 ● Baked Potato 85 ● Gatorade 80 White Bagel 70 ● Bananas 65 ● Honey 60 ● Whole Grain Bread 55 ● Whole Grain Spaghetti 40 ● Carrots 35 ● Peanuts 5

Carb Sources● During/After Workout:

○ High GI sources best ○ Replenishes Glycogen stores

● Far outside of workout:○ Low GI sources best ○ Helps stabilize blood sugar

Fat SourcesAs you can see, for both body composition and health enhancement, most fats consumed should be unsaturated, and the predominance of those should be monounsaturated.

● Fats:○ Unsaturated

■ Monounsaturated (Avocado, Olive Oils, Olives) (60%)■ Polyunsaturated (Vegetable Oils) (15%)

○ Saturated ■ Healthy Varieties (coconut oil, Macadamia nut oil, grass fed animal fats) (15%)■ Conventional (butters, farmed bacon, eggs, cheeses) (10%)■ Trans Fat (Store-bought processed foods, most fast food) (0%)

Real World Tips● Food composition plays a very small role in body composition results (Twinkie

Diet Professor Haub lost 27lbs in 10 weeks)● Vegetarian options are fine, but best results are possible with animal protein

consumption ● High GI carbs are best around the workout window, lower GI carbs at other

times ● Most fats consumed should be monounsaturated● Saturated fats are ok in smaller amounts ● Trans fats should be avoided as much as possible

Supplements

(5%)

SupplementsSome supplements are effective, but food composition, nutrient timing, and certainly macronutrient amounts and calories are much more powerful in their effect on body composition.

1. Whey Protein2. Glycemic Carbohydrate Supplements3. Creatine4. Stimulants (Caffeine-based products)5. Casein Protein

SupplementsSome supplements are effective, but food composition, nutrient timing, and certainly macronutrient amounts and calories are much more powerful in their effect on body composition.

1. Whey Protein2. Glycemic Carbohydrate Supplements3. Creatine4. Stimulants (Caffeine-based products)5. Casein Protein

Real World Tips● Whey protein makes an excellent choice for intra and post workout meals● High Glycemic carbs during and after workouts can help improve outcomes ● Creatine is a time-tested, safe, and effective supplement for muscle gains and

health ● Stimulants like caffeine have many benefits, but must be used moderately

and wisely ● Casein protein is a good choice before long periods without eating, such as

overnight

Supplements (10%)Some supplements are effective, but food composition, nutrient timing, and certainly macronutrient amounts and calories are much more powerful in their effect on body composition.

1. Whey Protein2. Glycemic Carbohydrate Supplements3. Creatine4. Stimulants (Caffeine-based products)5. Casein Protein

The End: Now What?!1. Figure out your numbers (Do you want to lose weight or gain weight)

Protein ratio is set at .825 grams per pound of bodyweight.

Fats are set at 25% of daily energy expenditure.

Carbohydrate grams come from the remainder.

The End: Now What?!2. Download MyFitnessPal and get familiar with it

The End: Now What?!3. Buy a Food Scale

The End: Now What?!

4. Join our 30 Day Weight Loss Challenge

Begins- Monday January 18Ends- February 14th

1. Place 1 month Free Memberships2. 50% off Membership 3. 25% off Membership

Questions?