Thursday 110616

Strength

Sumo Deadlift

2 x 10

WOD

As many rounds as possible in 10 minutes of:

5 front squats, 135#/95#

15 burpees

For the burpees we'll do the Regional Games standard – a plate will be placed on the ground in front of you. You'll drop for the burpee and on the jump, land on the plate. Your hips must open while standing on the plate before jumping off. Don't worry, we'll demo this!

IMG_0454 
Warren overhead with one arm!

As promised we're going to talk a little bit about nutrition! The first thing we need to cover are some basics.

Macronutrients are nutrients that fuel our body. The three macronutrients are protien, carbohydrates, and fat. Micronutrients are important as well, and are broken down into vitamins and minerals. We also get these from the foods we eat. It's also important to keep in mind that we need water as well, but you knew that, right?!

Protein

Protein is good! Our bodies need it to keep going. So much of your body is composed of protein: your muscles, your immune system, and the enzymes your body utilizes to function are all examples. As you go through your day, your body looses protein, and we replenish it with dietary protein. Now I'm going to lay just a little biology on you. Protein stimulates glucagon. Glucagon has the opposite affect of insulin. It tells the body to release stored carbs from glycogen stores and from fat. Glucogon is called the mobilization hormone.

Some examples of protein are beef (steak, ground), poultry (chicken, duck, turkey), fish, eggs, yogurt, cheese, and tofu.

Carbohydrates

Carbohydrates are basically foods made up of chains of sugar molecules. Of course when most are asked for examples of carbs you'll hear bread, pasta, cereal, baked goods, sweets, and the like. Some people are surprised to learn that fruits and vegetables are also carbohydrates. Remember, there are only 3 macronutrients. Fruits and veggies fall under carbs.

When we eat carbohydrates, our body releases insulin. It looks like this: eat the sugar, which causes an increase of sugar in the blood. The pancreas then releases insulin to help pull the sugar out of the blood which reduces blood sugar while storing glucose in the liver and muscle cells as glycogen. Eat too much carbohydrate and once the muscles and liver are full of glycogen (long chains of glucose), the rest is stored as fat. It also tells your body not to release any previously stored fat. Insulin is known as the storage hormone. Hmmmm. We'll talk later about what happens to this process if you eat too many carbohydrates.

Fat

Fat is bad, right? Wrong! Not all fats are the same. Here's an easy-to-follow breakdown from Dr. Cordain's The Paleo Diet:

Monosaturated fats are good. They're found in olive oil, nuts (almonds, macadamia, pistachio, and cashews), and avacados, and are known to lower blood cholesterol and help prevent artery clogging or atherosclerosis.

Saturated fats are mostly bad. They're found in meats and whole dairy products. Most of them are known to raise cholesterol.

Polyunsaturdated fats are a mixed bag. Omega-3 polyunsaturated fats (the kind found in fish oils) are healthy fats, which can improve blood chemistry and reduce your risk of many chronic diseases. But omega-6 polyunsaturated fats (found in vegetable oils, many baked goods, and snack foods) are not good when you eat too much of them at the expense of omega 3 fats.

So now we know some fats are good. Why? Our body needs fat. We use it for energy, to help absorb nutrients, and as a building block for things like cellular membranes. Fat does not impact insulin, so it won't negatively impact blood sugar. In fact, fat slows down the process of carbohydrates entering the blood stream. Slow down the carbs entering the blood, reduce insulin production. Fat can also make you feel full, which can help reduce overeating.

That is a very simplified overview. Tomorrow we'll talk some more about carbohydrates and food quality!

 

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