Make Your Breakfast 10% Better


You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important message when you overlook it. 

A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in your life then you need the proper fueling regimen to get you there.

Have you ever crashed during your workout? Felt mentally foggy or weak on a particular day? There’s probably a correlation with your nutrition. Whether it can be drawn back to the days breakfast or the long term effects of neglected nutrition you can probably find a link.

To get the results you want need to pay attention to your nutrition. Some people do better with big changes. But today let’s just focus on how you can make your breakfast 10% better. 

There are so many benefits of eating a healthy breakfast. Of course improved performance is one, but eating breakfast has also been shown to reduce food cravings later in the day. It can also improve mental clarity and boost energy.

Our bodies are complex machines and the benefits of breakfast impacts the way our body operates for the day. Eating breakfast affects neurotransmitter production, electrolyte balance, blood sugar levels and more. Our bodies operate with best with certain types of fuel and the right ratio of carbs, fat and protein to perform at their best. But before you reach for your Cornflakes chill for a second. Not all breakfasts are created equal.  

So what are the makings of a great breakfast?

Choosing high quality proteins, healthy fats, and low glycemic carbs is a great start to make your breakfast 10% better!

Increasing protein intake is one of the best decisions you can make for your nutrition, especially at breakfast. Protein contains high quality amino acids that will keep you satiated and prevent cravings later in the day. Try to eat some solid protein such as meat or eggs. If you need a quick option try keeping hard boiled eggs and greek yogurt on hand. They are easy options to scarf down quickly or grab on your way out the door to work. Protein shakes are also good but whole foods are best. People who consume liquid protein in the morning don’t get the same satiety benefits and still tend to overeat later in the day. Use protein shakes only if no other options are available or you are going to exercise first thing in the morning and need something fast digesting.

For fats look for foods like nuts, seeds, and avocados. These foods provide healthy monounsaturated fat and are chock full of vitamins and minerals as well. Rotating through different fats will ensure you have diversity in your diet and prevent excessive intake of any one food. A handful of nuts, an avocado packet, or some chia pudding are all easy grab and go options for healthy breakfast fats.

For carbs at breakfast you should take a less is more approach. Focus on low glycemic carbs such as leafy greens and broccoli. Dark berries are also great choice when fresh and in season. This will give you some additional fuel for your day. Try to avoid highly processed foods that will spike your blood sugar and have you craving carbs and making energy levels crash throughout the day. 

For more nutritional and training strategies get in touch with coach Jen today!  Crusher Nutrition can help take your performance to the next level!  Jen@CrusherCrossFit.Com

What should I eat post workout?


What is the best snack for after a workout?

The timing and type of snack you eat after a workout depends on your exercise frequency.

If you CrossFit 3-4 days per week for the overall fitness, fun, and health benefits with an alternate day schedule, your healthy meals should be adequate to replenish your glycogen stores (energy) so that you are ready for your next workout.

If you CrossFit every day, or more than once per day, then the carbohydrate timing is much more crucial. If you just finished a workout and your next scheduled workout is less than 24 hours away, get snackin’!

The guidance below is based on a “real food first” philosophy. Practically, we know that for convenience, sometimes a pre-packaged item is going to be needed and so some of those items are also included.

Who: Athletes who work out daily, multiple times per day, or will have their workout in less than 24 hours.

Immediately (ideally within 30 minutes): Simple Carbohydrate (These are broken down quickly to be used for energy)

    • Fit Aid, Milk (white or chocolate), Fruit or Fruit pouch, Coconut Water, White Potato, Fruit Juice, Sports Drink, Sports Gel, Granola bar.

 

These items typically go down easily after intense workouts, when it is imperative to ingest carbohydrate, but the body may feel food averse.

 

Within 2 hours: Nutrient Dense, Complex Carbohydrates and Quality Protein.  (The difference between complex and simple carbs, is how quickly they break down)

    • Beans, Peas, Squash, Sweet Potatoes, Rice, Quinoa, Oatmeal, Barley, Whole-Grain Bread or Cereal or Crackers or pasta with Chicken, Fish, Eggs, Beef, Pork, Tofu, etc.

 

“But Coach, what about a beer?”  That’s a whole different blog post!

Why Collagen?


Why is Collagen such a favorite?  

Collagen is a protein structure found in all animals, including humans, that gives structure to our bones, cartilage, tendons, ligaments, skin, hair, nails, and many other vital body tissues. Think of it as the frame of your house. 

The lean-meat protein you find in other supplements is great for muscle building. But your body is made up of other types of protein, including collagen.

In an extreme simplification of human metabolism, it makes sense that to produce healthy collagen structures ourselves, we need to eat the things that make it, and the easiest way to do that is to consume the collagen of animals.

The most ancient way of getting collagen is through making bone broth or slow-cooking bone-in cuts of meat and eating everything that you can. These are still great options but don’t appeal to everyone.

Another option is to use a collagen supplement. These supplements are virtually tasteless and can be blended into beverages and foods that you already enjoy. A scoop in your morning coffee or tea? Mixed into a smoothie? Stirred into yogurt?

Human Random Control Trials suggest that collagen protein consumption of 10 grams per day can:

  • Reduce joint pain
  • Improve hair and nail strength/texture
  • Reduce the depth of wrinkles
  • Improve bone density when paired with other bone-building foods/supplements

As with other supplements that support tissue health, such as glucosamine and chondroitin, it is essential to be both consistent and patient giving yourself multiple weeks to determine if the addition of collagen is beneficial for your body. 

Where can I buy Collagen?  You will see it all over now in many stores – please check the ingredients to ensure you are getting a clean product.  And by clean, if you don’t know what an ingredient is…. Google it!   We sell the brand by Equip Foods at Crusher – and it is a clean form.  Come give it a try!

 

On the Go Eating


Carver County – Healthy Options

If you want to eat out, but you also want to stay close on track to your zone blocks, here are some suggestions from local establishments.

 

Subway –

6 inch lower fat choice (turkey, roast beef, chicken breast, (men – double the meat), skip the cheese (it is so processed anyway) add a drizzle of oil or light mayo.

Chopped Salad with lots of veggies, skip the cheese, and oil and vinegar for dressing. – You may be slightly short on carbs here, order a bag of sliced apples with it.


Jimmy Johns –

Order one of the club sandwiches with double meat and have them take out the bread. Also have them cut it in half. Use it for two meals. An unwhich will not get you near the needed carbohydrates, so don’t be fooled by the lettuce!


Smashburger –

Order a burger on the multigrain bun. Ensure you include the avocado to get your fats. Men – Feel free to eat the entire bun with a side salad. Women – If you are looking to have a side with your burger, lose at least half of the bun and chose the side salad as well. With their burgers, order the bigger patty so you get your protein!


Rey Azteca –

Order fajitas and eat either the rice or the beans, not both, no tortillas.

Order the Chicken Salad and then eat about 10 delicious, fresh corn chips with salsa or a small beer for your extra carbohydrates. Add salsa to your salad as a dressing if you’d like.


Victoria House –

“Light and Healthy” – it is on the lunch menu, but you can order it at dinner time too, your choice of chicken, beef, or salmon. Sub fresh fruit for the cottage cheese.

You can order virtually any dinner with double fresh veggies and no potatoes.


Looking for more advice on a healthy option at a local restaurant?
Send us an email at Coach@CrusherCrossFit.com – We would be happy to help!