We are happy to introduce our new nutrition series beginning today! We have recently partnered with nutrition expert, and C3 athlete/MMA fighter, Nicole Wiggin. Every Thursday we will be offering a nutrition blog post regarding nutrition as it relates to performance, recovery, weight loss, and much more.
Nutrition can be a very controversial and confusing topic. The number one thing to understand, there is NO 'one size fits all' nutrition plan. There are several factors that play a role in your individual needs as an athlete and a human being; your personal goals, your biological age, your training age, your medical history, your allergies, your lifestyle, your stress levels, your sleep patterns……..to name a few.
First off, meet Nicole;
As a competitive female athlete with a naturally heavy bone structure, I have faced my own nutritional and athletic performance challenges. Through nutritional awareness and dedication I have succeeded in the difficult battle against my own genetic makeup. My nutritional journey has led me to be able to show others how motivation and proper nutrition will allow even the toughest performance goals to be achieved. In my journey, I was able to turn my own metabolic obstacle into a nutritional partner allowing me to achieve my own performance goals. What started out as an attempt to achieve better overall fitness for myself has transformed into an appetite to teach others about nutrition and its role in fitness and health. It is my professional goal to guide others on this path to nutritional fitness. There is more to it than just weight, Beyond Weight for Life!
THE IMPORTANCE OF NUTRITION FOR OPTIMAL RECOVERY
Throughout our day to day activities, whether they are mental or physical, making time and planning a recovery process is imperative. Your recovery is equally (if not more) important as your activity. Let’s start with a quick explanation of what recovery means;
Recovery is the process that allows your muscles and connective tissues adequate time to heal and repair. There are several contributing factors that take part in the recovery process. It is the restoration process and how you nutritionally fuel your body that plays a critical part in your recovery.
THE RESTORATION PROCESS DURING RECOVERY
In order to achieve proper recovery, you must understand what recovery is and how the “restoration” process takes place in your body. Your muscles and muscle cells, immune system and endocrine system (AKA glands that secrete various hormones in the body), are all impacted from activity. For example, when you do a MIXED MODAL CONDITIONING WOD, that combines explosive lifting, with endurance, you exhaust your muscle and muscle cells. This in turn, triggers an internal response that affects your immune system and endocrine system. In order for your body to perform at its best all parts must work cohesively. After all, the goal from recovery is to gain strength and endurance, right? Whew! Some of this might sound confusing but in order to understand recovery, it’s important to have a general idea of how the recovery process as a whole works. So now, let’s get to one of the most IMPORTANT components to everyone’s recovery. NUTRITION!
NUTRITION FOR OPTIMAL RECOVERY
Our bodies are AMAZING machines. When CONSISENTLY fueling our body with proper nutrition (AKA rocket fuel), you are able to achieve a more advanced level of fitness. Thankfully, there are simple nutritional principles you can follow and implement daily that greatly optimize your recovery. Let’s start by thinking about “real” whole foods, quality of foods and water. In order to optimize recovery, you must consistently fuel your body with good quality foods and stay HYDRATED.
Now, imagine the inside of your body. When you consume whole foods, your body recognizes each and every particle of the food. Therefore, your body can disburse all the minerals, vitamins, fibers, carbohydrates etc. to the appropriate channels. Keep in mind, to have optimal recovery you need to feed the insides of your body, such as, your muscles, blood and organs. Additionally, in order for your body to function properly, you MUST stay hydrated with water! By hydrated, I mean three liters of water or so per day depending on your body size and activity levels. When you’re dehydrated your body loses its power and ability to work properly.
Some common signs and symptoms that you’re dehydrated OR lacking a good, quality, whole foods diet is:
Muscle soreness for an extended period of time
Loss of drive for physical or mental activity
Salty sweat or bad breath
Ever had any of these symptoms? If so, instead of reaching for the Ibuprofen bottle or supplements, try eating more whole foods, like fruits and vegetables and drinking more water. The key nutritional secrets to optimize your recovery are the foods you eat and water you drink daily.
In short, eat whole foods, good quality foods and stay hydrated. This is far more critical to optimizing your recovery than you might think. After all, your body is a direct reflection of the food you feed it! If you want to optimize recovery and attack each and every activity with complete physical and mental conviction, then keep hydrated and fuel your machine (body) with the best whole foods possible. But, don’t forget to drink your water!
Sending you all success! To get you on your way here are two of my favorite ROCKET FUEL OPTIMAL RECOVERY smoothies. Enjoy!
1 FROZEN BANANA
1 TO 2 DATES (take seed out before blending)
½ CUP COCONUT WATER
¼ CUP SOAKED RAW CASHEWS
(Soak cashews for 4 hours minimum in warm water)
2 BOILED EGG WHITES (save yolks)
2 CUPS SPINACH
2 TEASPOONS OF RAW MACA POWDER
Blend all ingredients in your blender until creamy! (If you have to control blood sugar/insulin spikes use berries in lieu of dates)
STRENGTH BUILDING SMOOTHIE
1 FROZEN APPLE
2 CUPS FRESH KALE
3 TABLESPOONS FRESH PARSLEY
½ OF A SMALL LEMON PEELED
¼ CUP COCONUT WATER
3 BOILED EGG WHITES (save yolks)
½ CUP FRESHLY FROZEN PINEAPPLE
Blend all ingredients in your blender until creamy!
Whole Foods Nutrition Coach
1-3 ring muscle ups
100 kb swings for time (53/35)
-20 dying bugs
-45 sec plank hold left
-45 sec plank hold right
-45 sec plank hold front
1. muscle ups should be unbroken if doing more than 1
2. muscle up mod options per rep: 1 C2B pull-up, 1 ring dip. Or, 1 chin over bar pull-up, 1 ring dip. Or, 1 assisted pull-ups, 1 dip
3. No time cap on B, DO WORK, get it done. Intended to be an ALL OUT EFFORT.