Tuesday, June 19, 2012

The Crossfit 4 Fire Grocery List and More Part 2


To continue on with our goal of providing more information related to fitness and conditioning for the fire service and the athletes (Firefighters) within this noble profession, we are going to discuss the foundations of nutrition in this blog article. 
The Foundation to fitness, conditioning and fire ground performance
is rooted in the basis of nutrition and meal planning.
The important factor to understand regarding CrossFit, is the basic principle that Crossfit and the modalities of Crossfit are founded in its principal strength and conditioning program that incorporates functional movements into a high-intensity workout. According to Coach Greg Glassman founder of CrossFit, diet and nutrition along with meal plan's
lays the molecular foundations for fitness and conditioning. To build a solid molecular foundation, CrossFit promotes the Paleo diet.  The Paleo diet is commonly referred to as the caveman or Paleolithic diet for it natural hunter-gatherer approach to nutrition consisting of clean foods.
Considering fire service personnel/athletes are unique in there meal planning and there conditioning needs, it is best recommended to use the approach authored by Loren Cordain, Ph.D in his book, "The Paleo Diet for Athletes".  In the book Loren Cordain, Ph.D. outlines several Paleo foods that are acceptable for athletes or what we would condier fire service athletes. General guidelines for the Paleo diet include lean protein sources, such as lean beef, fish, poultry and wild game with a variety of fruits and vegetables. Foods to avoid include dairy products, sugars, refined carbohydrates, processed foods and starchy vegetables. Fire service personnel/athletes can add certain foods such as pasta, bread and rice in moderation during periods of extended recovery between workouts.  The key to this statement is moderation.  In addition, John Welbourn of Crossfit Football and Andy Stumpf USN, also recommend whole dairy products in moderation as well.  This would include Certified Raw Milk, Certified Raw Butter, and Greek Yogurt. 
Utilizing a nutrition plan and meal planning element that is based in the Paleo diet provides a balanced diet for fire service personnel/athletes that can improve performance. Consuming clean, natural foods on the Paleo diet, fire service personnel/athletes can also eliminate refined and processed carbohydrates that have been linked with obesity, coronary heart disease, diabetes,cancer and Alzheimer's. Utilizing the Paleo concepts and developing a meal planning approach with complex carbohydrates from vegetables and fruit, the Paleo diet controls insulin and overall hormone levels that can improve fire ground performance and your functional approach to strength, conditioning and metabolic conditioning workouts.
According to Greg Glassman of Crossfit, the Paleo diet for CrossFit follows a "Zone" approach to breaking down macronutrient content into 40 percent of the calories from carbohydrates, 30 percent from protein and 30 percent from fat. Protein content should range from about 0.7 g to 1 g of protein per pound of bodyweight. For example, a 200-lb. firefighter will need to consume between 140 g and 200 g of protein. According to "The Paleo Diet for Athletes," carbohydrate intake can increase to as much as 60 percent of the total calories as a sporting event or competition approaches. During this time, fat content will range from 20 percent to 25 percent.
She is looking for her Paleo Man!!!
Pre-WOD and Post WOD Nutrient timing is as important to fire service personnel/athlete success as the selection of foods. According to the book, "The Paleo Diet for Athletes" Loren Cordian, Ph.D recommends eating about 200 to 300 calories with approximately 30 grams of protein at least two hours before an intense WOD.  Immediately after the completion of the WOD within the first 10 minutes and no later than 20 minutes, the fire service athlete should consume approximately 30 more grams of protein and approximately 25 to 35 grams of complex carbohydrates, this is best accomplished in the form of some type of protein shake or easily digestible and cellular uptake type of macronutrient. Water will be sufficient for hydration during heavy or high intensity WOD’s, however, coconut water has been found to provide intensive electrolytes without the sugars found in sports drinks.  If you the need for electrolyte replacement is necessary or a concern, consider coconut water as a natural source. 


Below is a list of foods that are encouraged or discouraged to assist you with your Paleo Meal Planning Guide. Keep in mind, this is a guid to assist you and is not all inclusive nor a total comprehensive listing. 


Proteins:
Lean beef 
Flank steak
Top sirloin steak
Extra-lean hamburger 
London broil
Chuck steak
Lean veal
Pork loin
Pork chops
Lean poultry (white meat, skin removed)
Chicken Breast or Thighs
Turkey Meats (Breast)
Game Hen Breast
Organ meats
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”
Eggs (Include the Yolks)
Bison (buffalo)
Bass
Duck
Elk
Halibut
Goose 
Ostrich
Orange roughy

Other Fish
Other Fish
Herring
Striped bass
Mackerel

Sunfish
Monkfish
Tilapia
Mullet
Trout
Northern pike
Tuna
Perch
Turbot
Red snapper
Walleye
Rockfish
Shellfish
Salmon
Abalone
Scrod
Clams
Shark
Crab


Fruit
Fruits
Fruits
Apple
Gooseberries
Persimmon
Apricot
Grapefruit
Pomegranate
Avocado
Grapes
Raspberries
Banana
Guava
Rhubarb
Blackberries
Honeydew melon
Star fruit
Blueberries
Kiwi
Strawberries
Boysenberries
Lemon
Tangerine
Cantaloupe
Lime
Watermelon
Carambola
Lychee

Cassava melon
Mango

Cherimoya
Nectarine

Cherries
Orange

Cranberries
Papaya

Figs
Passion fruit

Plums
Peaches

Pineapple
Pears


Vegetables
Vegetables
Vegetables
Artichoke
Bell peppers
Squash (all kinds)
Asparagus
Broccoli
Swiss chard
Beet greens
Brussels sprouts
Tomatillos
Beets
Cabbage
Tomato (actually a fruit, but most people think of it as a vegetable)
Endive
Carrots
Turnip greens
Green onions
Cauliflower
Turnips
Kale
Celery
Watercress
Kohlrabi
Collards

Lettuce
Cucumber

Mushrooms
Dandelion

Mustard greens
Eggplant

Onions
Purslane

Parsley
Radish

Parsnip
Rutabaga

Peppers (all kinds)
Seaweed

Pumpkin
Spinach


Nuts and Seeds
Nuts and Seeds
Almonds
Pine nuts
Brazil nuts
Pistachios (unsalted)
Chestnuts
Pumpkin seeds
Hazelnuts (filberts)
Sesame seeds
Macadamia nuts
Sunflower seeds
Pecans
Walnuts
Foods To Be Eaten In Moderation
Oils
Coconut Oil, Olive Oil, Avocado Oil, Walnut Oil, Flaxseed Oil,  
Beverages
Coffee
Tea
Wine (two 4-ounce glasses)
Beer (one 12-ounce serving)
Spirits (4 ounces)

Paleo Snaks
Dried fruits (no more than 2 ounces a day)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day)

Foods You Should Avoid
Dairy Foods
All processed foods made with any dairy products
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu

Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding

Great reference source and full
of information which will
help you on your journey of health. 
Salt-Containing Foods
Almost all commercial salad dressings and condiments
Cheese
Deli meats
Frankfurters
Hot dogs
Ketchup
Olives
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages 

Soft Drinks & Sweets
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks  
Candy
Sugars


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