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Nutrition help
New member here! I'm currently a pescatarian looking to go completely vegan eventually. I recently started doing crossfit about 6 weeks ago. I noticed right away I was not fueled correctly for this excercise. I love the classes and want to continue.
Can anyone suggest what my basics daily nutrition should look like? I'm 35 5'7 and weigh 153. I do my class at 9am everyday and it's the only excercise I do.
I'm exhausted before and after and mostly the rest of the day. Mi read thrive but am having a hard time figuring out exactly how to make it work.
I have bought the post excercise vega sport and the optimizer.
Any suggestions would be helpful. kim@weimaraner.org
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Replies to This Discussion
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Permalink Reply by Shawn Goodwin on -
I do crossfit and long cycling bouts, my go to meal before any of these activities is a piece of eziekiel toast with a tablespoon of almond butter, a bowl of oatmeal with tablespoon ground flax seed a teaspoon of vega sport a teaspoon of organic maca, half a banana and about 1/4 blueberries. First thing when I wake up I drink a cup of warm water with fresh lemon squeezed into it (gets you hydrated after a long night sleep) then follow that up with a water bottle 24oz while taking my multi vitamin and 1000mg vitamin C. I eat all this about 1-1.5 hours before work out to have time for digestion, about 15 min. before I have a cup of yerba mate tea and finish the other half banana. Once you get done with your work out no longer than 45 min. drink your vega sport shake and have half a grapefruit, about thirty minutes later follow that up with some carbs I like to eat a bowl of eziekiel flax bran with some unsweet almond milk. If you do this 3-5 times a week I would suggest 2300-2500 calories a day and 300-350g of carbs a day. You should start to see better performance in your work outs. If you are trying to put on some muscle get about 90-100g protein a day otherwise you really only need about 70g. I always go with the 50% carbs, 30% protein, 20% fat regime. Good luck just eat clean and you will get your results.
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Permalink Reply by Manny comstock on
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but ezekial toast, maca and flax seed is not at my corner grocery. It seems it is going to take a huge, deliberate change in my habits and planning when it comes to food. It appears its going to take alot of planning matching my activites with my nutrition. Alot more than I am doing now.
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Permalink Reply by Shawn Goodwin on
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If you have a health food store near you or a quality grocery store that carries organics you will find ezekiel bread in the frozen bread section. If you do find it and buy it make sure to keep it in your fridge. For maca and flax go to www.amazon.com or www.iherb.com I prefer geletanized maca it takes all the starches out of the powder for easy digestion. Navitas Naturals, Organic, Maca is a great product. Remember if you get flax seed to grind it in a coffee grinder before consuming or your body will pass the flax right though you pretty much wasting your money. There is ground flax seed however, I prefer to grind fresh flax myself so you get more oils and benefits from it, you never know how long the ground stuff has sat on the shelf. www.bobsredmill.com is a great place for grains as well. Good luck!
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Permalink Reply by Kim mcnamara on
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Hi Shawn..
Thanks do much for the gret info I appreciate you taking the time. Sorry or my late response to your first response. The response about not having the Ezekiel bread and other stuff was not from me. We have plenty if that stuff close by. Thanks again for the info.
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Permalink Reply by Dorette Sommer-Franks on -
Kim, becoming a vegan does take planning and preparation. But soon this becomes second nature.
Manny comstock said:but ezekial toast, maca and flax seed is not at my corner grocery. It seems it is going to take a huge, deliberate change in my habits and planning when it comes to food. It appears its going to take alot of planning matching my activites with my nutrition. Alot more than I am doing now.
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