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CrossFit Case Study - Sports Nutrition

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Sarah B

on 6 February 2017

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Transcript of CrossFit Case Study - Sports Nutrition

Meet Jeff...
See Jeff CrossFit...
What Your Body Needs to CrossFit
Strength/power: focus on calories and carbohydrate intake
strength, power, endurance
Jeff's Intake
Diet Analysis
What the heck is CrossFit??
Strength/power AND endurance sport

"WOD" utilizes a variety of movements to prepare the body for anything
functional body weight exercises
aerobic conditioning
high intensity interval training
Olympic weight lifting

Performance Goals
Diet Suggestions

Training Diet
Performance Diet
Athlete Food Guide
Strength & Power:

Combo with Endurance: CHO still important
Day of:
sports beverage/suppl with ~35g CHO, ~6g a.a. right after workout
Day before:
hydration, high quality protein, lower fat, CHO with every meal

Day after:
PRO for muscle recovery, CHO for glycogen repletion (20-24 hrs)
What the Research Says
S Beyler, A Herby, E Prasad,
S Young
7 day training diet in 3 days
LOW activity=LOW range kcal
2580kcal, 355CHO, 107gPRO, 88gFAT
MED activity=MED range kcal
2740kcal, 376g CHO, 110g PRO, 94g FAT
HIGH activity=HIGH range kcal
2900kcal, 400g CHO, 130g PRO, 110g FAT
Goals: Increase carbohydrates, decrease protein, and to meet our client halfway!
Effects of Fat Adaptation on High Intensity Training
Endurance: focus is on carbohydrates
Bottom line: carbs are our friends!!!
7 male cyclists or triathletes
3 day high fat vs 3 day high CHO
2 high intensity training sessions
Respiratory Exchange Rate
blood glycerol, glucose, lactate
heart rate
perceived exertion
profile of mood score (POMS)
About Jeff....
37 years old - 6'0" tall - 190 lbs

Healthy medical history

Very active and athletic

Consumes "quasi" Paleo diet - does eat grains/legumes
What Happened?
Very nutritionally dense, whole foods diet!!

Total calories: 2,000 - very low
Carbohydrates: 222 g (44%) - also low
Fat: 76 g (34%)
Protein: 132 g (26%)

Low on vitamin D, E, calcium (no dairy)
GLUCOSE: consistent in both groups
RER: lower for high fat diet
CHO oxidation: higher for CHO diet
FAT oxidation: higher for fat diet
GLYCEROL: increased over time of the work-out, highest in high fat group
PERCEIVED EXERTION: higher for high fat group
POMS: higher in high fat diet
Day 1
2 large eggs, 1 egg white
1 cup spinach
1 large banana
12 oz. coffee

Morning Snack
5 strips of bacon
1 large apple

2 slices whole wheat bread
4 oz. sliced turkey
2 pieces of kale
3 slices tomato
½ avocado
1 large iced tea

½ cup quinoa
2 cups kale
3 cloves garlic
2 tbsp onion
3 tbsp sautéed almonds
1 carrot

Evening Snack
1 ½ cups blueberries
Day 2
1 cup mixed veggies (opinion, garlic, potato, squash)
2 large eggs, scrambled
1 banana

Morning Snack
Blueberry Muffin Larabar

Subway Club sandwich, foot-long
Iced tea

8 oz. halibut
2 cups mixed veggies (Brussels sprouts, onion, garlic, spinach)
½ mashed avocado

Evening Snack
1 cup mocha chip ice cream (Starbucks)
Day 3
2 Isernio's Spicy Italian Sausage
½ cup potatoes
1 cup broccoli

Morning Snack
Blueberry Muffin Larabar
1 banana

10 oz. chicken breast w/teriyaki sauce
2 cups mixed veggies (cabbage, carrots, daikon, zucchini, onion, garlic)
1 cup brown rice

6 oz. NY strip steak
3 cups spinach
½ cucumber
½ red bell pepper
½ sweet onion
¼ avocado
Red wine/EVOO dressing

Evening Snack
½ cup blueberries
½ cup raspberries
*Increase both strength/power AND endurance ability
*Weight loss of 5-8 lbs

Must create energy deficit ~250 calories/day for 1/2 pound weight loss per week - NOT more than this due to the energy demands of his sport
Energy needs of 2800-3100 calories w/o weight loss
2500-2800 calories for weight loss

Recommendation: Increase CHO and total calorie intake to meet needs of performance
Percieved protein needs and measured protein intake in collegiate male athletes: an observational study
42 strength athletes surveyed
~specific quantitative terms (g/day)
~selected menu perceived to have adequate daily protein
Actual protein intake quantified
~3-day food records
~Intake was 2.0g/kg/day
Conclusion: Male athletes recognize that they have higher protein needs than non-athletes but their perceived needs are excessively high. Call for nutrition education for athletes.
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