Scribd Logo
Upload

Welcome to Scribd!

  • 60 views

    Food List: Crossfit Byb Nutrition Club

    Uploaded by

    Heather Turner
    The document provides nutrition guidelines for a CrossFit club. It lists 14 rules covering proper food chewing, hydration, calorie and macronutrient intake, food variety and choices for proteins, carbohydrates, fats, greens, herbs and spices. Specific foods and amounts are recommended for each macronutrient and greens. Bulletproof coffee and supplements are also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Food List: Crossfit Byb Nutrition Club

    Uploaded by

    Heather Turner
    60 views3 pages
    The document provides nutrition guidelines for a CrossFit club. It lists 14 rules covering proper food chewing, hydration, calorie and macronutrient intake, food variety and choices for proteins, carbohydrates, fats, greens, herbs and spices. Specific foods and amounts are recommended for each macronutrient and greens. Bulletproof coffee and supplements are also discussed.

    Original Description:

    Here are the outline for the next 31 days.

    Original Title

    Cross Fit by b Nutrition Club

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides nutrition guidelines for a CrossFit club. It lists 14 rules covering proper food chewing, hydration, calorie and macronutrient intake, food variety and choices for proteins, carbohydrates, fats, greens, herbs and spices. Specific foods and amounts are recommended for each macronutrient and greens. Bulletproof coffee and supplements are also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    60 views3 pages

    Food List: Crossfit Byb Nutrition Club

    Uploaded by

    Heather Turner
    The document provides nutrition guidelines for a CrossFit club. It lists 14 rules covering proper food chewing, hydration, calorie and macronutrient intake, food variety and choices for proteins, carbohydrates, fats, greens, herbs and spices. Specific foods and amounts are recommended for each macronutrient and greens. Bulletproof coffee and supplements are also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    CrossFit BYB Nutrition Club

    Food List
    Rule #1. Proper digestion starts with chewing your food. It is fattening and stressful to
    the body to try and digest unchewed food. No matter what you eat, it must be chewed, 45
    times prior to swallowing. In a one month period average fat loss is 8 lbs. with this
    technique.
    Rule #2. HYDRATION. On a daily basis strive to consume 60% of your bodyweight in ozs
    of water. Fresh squeezed, lime, lemon, and sea salt are allowed.
    Calories: Calories are important yes, but it is not the biggest issue here. As a rule of
    thumb, we should consume roughly our bodyweight x 12 in calories daily. WIth additions
    for exercise days (+~300).
    PROTEIN
    Rule: In greek, protein translates to of utmost importance, therefore it needs to be
    consumed first.
    Amount: Every meal should contain some kind of protein, 20-40% our daily caloric intake
    can come from protein
    CHOICES-preferably wild, grass-fed, free range, wild caught, organic sources, avoid
    processed meats
    1.
    2.
    3.
    4.

    Beef
    Turkey
    Lamb
    Duck

    5.Chicken
    6. Salmon
    7. Pork
    8. Bacon (no sugar!)

    9.Crab
    10. Scallops
    11. Shrimp
    12. Eggs

    13. Cod

    CARBOHYDRATE
    Amount: Every meal should contain some kind of carbohydrate, 30-60% of our daily
    caloric intake can come from protein. However carbohydrate is the most over-consumed
    macro in the human diet and is the one macro that can be completely removed and we
    will still survive. The best carboydrate, in particular higher glycemic carbs (fruits, tubers,
    etc.) is 2 hours post-workout for superior absorption.
    **FAT LOSS SECRET**
    To the body, losing body fat is DETOXIFICATION. Now, in nature the color of foods is a
    code to the body with how they will be used. Green means detoxification, if you want to
    lose more body fat, then eat more green foods. The leanest athletes eat 2 lbs of greens
    daily!
    Rule: Variety is king, it is fattening and stressful to the body to be constantly exposed to
    the same foods continuously. Body composition improves with a greater spectrum
    CHOICES-preferably home grown, local, organic, etc., minimal processing preferred (ie
    canned sources.)
    1.
    2.
    3.
    4.
    5.
    6.

    Broccoli (surprise ;)
    Cauliflower
    Bok Choy
    Leafy greens
    Sweet Potatoes
    Brussel Sprouts

    7. Kale
    8. Bell Peppers
    9. Squash (all kinds)
    10. Onions
    11. Yams
    12. Garlic

    13. Beans (all kinds)


    14. Mushrooms
    15. Berries (blue, black, rasp.)
    16. Apples (all kinds)
    17. Cucumber
    15. Asparagus

    FATS
    **FAT LOSS SECRET**
    Fat doesnt make you fat, this is common knowledge now. When controlling fat gain, we
    are shooting to control the insulin response. Fat, like organic butter, when added to
    foods, such as yams, will lower the glycemic index by 30% causing a slower, more
    controlled insulin response from the pancreas. Fermented foods like vinegar have the
    same effect on foods.
    Amount: Every meal should contain some kind of fat, 10-40% our daily caloric intake can
    come from fats.

    CHOICES-preferably organic, grass-fed, extra virgin


    1. Kerrygold Butter
    4. Ghee
    7. Duck Fat
    2. Coconut Oil
    5. Avoacodo
    8. Clarified Butter
    3. Olive Oil
    6. Raw Nuts (small portions) 9. Seeds
    *nut butters (excluding peanuts) are acceptable >1TBSP daily
    HERBS & SPICES
    All herbs and spices known to man improve body composition (cinnamon is the most
    powerful). As long as there is no MSG or other man-made additives here, go for it!
    COFFEE
    Must be organic
    Coaches Bulletproof Coffee
    2Tbsp Organic Grounded, French Pressed
    1/2Tbsp Kerrygold Butter
    2 Tbsp Bulletproof Brain Octane/XCT Oil
    Tbsp Coconut Oil
    2 Shakes Cinnamon
    1 Pinch Himalayan pink sea salt
    liquid dropper stevia
    Combine in a blender and enjoy!
    LOOSE ENDS
    Man-Made drinks
    1. GT Kombucha-ginger, multi-green
    2. Braggs apple cidar vinegar, limeaide, ginger spice
    3. Teas-green tea, tumeric ginger
    Supplements
    1.
    2.
    3.
    4.

    Vitamin D, 5,000iu daily


    Whey Protein-goat whey or grassfed whey, 30-50g post workout
    Glutamine-5-15g daily
    Magnesium 1-2g daily

    You might also like