Stay Classy CrossFit

It's #TipTuesday again with our Nutrition Coaches @stayclassy_nutrition ! We covered #protein & #carbs in our previous posts. Today, we are going to dive into the third macronutrient - fat! What are fats & why are they important?... Just like carbs & proteins, fats play an important role in our ability to live optimally! They have some important functions in the body: fats insulate your body and protect your vital organs and assist with brain function facilitate the transportation and absorption of fat soluble vitamins omega-3 fatty acids (EPA/DHA) support cardiovascular health, joint health, and digestion fats slow down the digestion of your good, which helps you stay fuller, longer! PSA: CONSUMING FAT DOES NOT MAKE YOU FAT! The reason we should be mindful of our fat intake to support our performance/aesthetic goals is simply because fats have the most calories per gram of the three macronutrients (9 calories/gram, while carbs/protein is 4 calories/gram). Fats are easy to overdo because they give a lot of flavor and are often hidden in our foods (oil, butter - it adds up fast!). People are often concerned about excess dietary fat, but not getting enough good fats may also cause health problems. They help support joint health, nutrient absorption, healthy hormones, digestion and keep our nails, skin, and hair looking great! It’s important that we emphasize whole food fat sources in our diets (like nuts & nut butters, avocado, chia seeds, guacamole, olives/olive oil, whole eggs, salmon, coconut, cacao nibs). Tips & Suggestions: Get a mix of fat types from whole, unprocessed, high-quality foods. Limit fats from fried foods, dressings and processed items like chips. Limit fat intake pre and post workout. We want protein/carbs to be readily available around our workouts, and fats slow this process down. Read labels - A product may contain only 5 grams of fat per serving, but the whole package could contain several servings. Drop questions Curious about macros or how much fat you should incorporate into your diet? A nutrition coach can help guide you! DM us @stayclassy_nutrition

It's #TipTuesday with our Nutrition Coaches @stayclassy_nutrition ! Last week we talked all about #protein! Today, we are going to dive into another macronutrient - carbohydrates! What are carbs?... Carbs are your body's preferred source of immediate energy. Carbs are broken down into sugar (glucose) and dispersed through the body to be used for energy. Why do we love carbs? Eating carbs in the right proportion will keep your brain and muscles feeling their best! When you’re training, carbs are the macro that is most readily available for your body. Carbohydrates replenish your depleted glycogen stores after a hard workout. This supports better performance and recovery for athletes. What's the Glycemic Index & high vs. low volume carbs? The GI ranks carbohydrate-rich foods by how quickly and significantly they raise your blood sugar levels. Low GI foods will absorb more slowly into your body and will have a smaller effect on blood glucose levels and insulin response. This means your energy will be more stable throughout the day. High GI foods will spike your blood sugar quickly and often cause that sugar crash later on. High volume carbs mean you can eat a lot of them for less carbs/calories, meaning you will feel fuller, longer. They’re typically nutrient dense too, which makes a difference in energy levels and bodily functions. Foods that are BOTH low-GI and high-volume: Blueberries, Strawberries, Broccoli, Cauliflower, Zucchini, Summer Squash, Mushrooms, Leafy greens: spinach, iceberg, kale, 0% fat yogurt! Tips & Suggestions: Pre-workout: you want nutrition that helps you feel energized, boosts your performance, keeps you hydrated, preserves muscle mass and speeds up your recovery. Eating higher GI foods before training can allow your body to utilize these carb sources more quickly. Post-workout: you want nutrition to kickstart recovery, rehydrate and refuel. We are looking for high GI minimally processed whole-food carbs, such as oats, sweet potato, rice, bananas or apples. Focus on low-GI and high volume carb sources outside of pre/post workout to maintain energy levels throughout the day. Drop questions below!

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