WhiteBoard Talks - Week Two Recap

WhiteBoard Talks - Week 2 - Monday

Topic - Dropping Sugar Bombs

Sugar can be seen as an addiction - Cravings, losing control, and eat more than planned.

Sugar is necessary within your diet, it fuels every cell in the brain. The brain sees it as a reward and makes you want more it. When you continuously do the same thing it creates a habit by reinforcement, which can be hard to break.

Now when we say that it is necessary to our health, we want to remember that the sugar we intake should come from a natural source; i.e. “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Last Thursday we talked about the hormonal response to eating refined carbs and sugars (INSULIN). Quick spikes in energy and then the sudden drop/crash makes us want more to repeat the habit of a sugar high. 

This weeks goal is to retrain the brain and taste buds. Cutting one sugary item per week and being more conscious of where sugar hides. 

In nature sugar is hard to come across. It is either seasonal for when fruit grows, or is protected like bees protecting honey. “Nature made sugar hard to get; man made it easy” (Lustig, Schmidt, Brindis/international Science Journal)

Other names for Sugar:
Agave Nectar
Brown Rice Syrup
High-Fructose Corn Syrup
Dextrose
Evaporated Can Juice
Glucose
Lactose
Malt Syrup
Molasses
Sucrose 

Sugar consumption has nearly tripled in the last 50 years, Drinks are a primary contributor to this.

20oz Bottle of Gatorade contains 34g of sugar (134 calories)
24oz Bottle of Powerade contains 40g of sugar (154 calories) equivalent to 10tsp of sugar
20oz Bottle of Coca-Cola contains 64g of sugar
20oz Bottle of Mountain Dew contains 77g of sugar

Eat your calories! Don’t Drink Them!



Whiteboard Talks - Week 2 - Thursday

Topic - Supplements 

Eating real food (meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar) is the main and only priority of macro and micro nutritional intake. Supplements are just that, in addition to/supplementing our diet. Now that doesn’t mean that there is not a time or place for supplements. The recommended supplements that will support CrossFit when added to a healthy diet.


Protein:

Taking protein immediately after a workout does have some advantages. It becomes a fast and efficient source that has been shown to accelerate the muscular recovery process and potentially enhance muscular adaptation. 

This is not a ploy to sell protein that we carry, but it can help in recovery process after strenuous exercise. i.e.(CrossFit)


Creatine: 

Creatine enhances muscular adaptation to resistance training. If you are doing multiple sets of a Strength Movement, creatine will help you be better in the third and fourth set than you would without it. However, not everyone responds to creatine, and creatine will also causes your cells to retain water, which can lead to weight gain.


Fish oil Omega-3s:

Omega-3 fats are known as “anti-inflammatory” fats, and omega-6 fats are known as “pro-inflammatory” fats based on their physiological functions. Both are needed in relatively equal quantities. A fish oil supplement will help improve our O3 to O6 ratios from the normal American Diet. Fish oils should be used under care for the fact that they will act like a blood-thinner, and they also should not be taken in consumption to off-set a poor diet. 

Remember you are what you eat, eats. 

All-in-all, no supplement will trump a great diet of real food (single ingredient/non-processed), but some can help improve human performance in the gym.