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Author Archive | James Barnum

7 facts about hunger

Crossfit Science
 
As a member of the Eat To Perform Science Lab, you’ll communicate with experts in the fields of nutrition, exercise physiology, and strength and conditioning, as well as hundreds of other members who’ve found themselves on a similar path.  You become a member when you purchase Met Flex for Fat Loss.
  1. Many people experience hunger after a high carb meal.  They wrongly blame insulin and carbohydrate consumption for their hunger.
  2. In reality, carbohydrate consumption increases the amount of leptin circulating in your blood stream.  Leptin is the “I’m full” hormone.
  3. Insulin doesn’t make you hungry; it actually makes you feel satisfied.
  4. Ghrelin is responsible for signaling hunger, and it rises during periods of low insulin.
  5. Most of the confusion arises when people eat high glycemic carbohydrates like rice and potatoes that generate a strong insulin response and possibly lead to a blood sugar crash.
  6. Chronically elevated levels of blood sugar, which render you insulin/leptin resistant, screw up your hunger signaling all together.  This makes it hard to lose fat and regulate your blood sugar/feeding patterns.
  7. You can avoid most of these problems by engaging in high intensity activity on a regular basis, eating carbs around training, and eating mixed meals of fat, carbohydrate, and protein to regulate absorption.

“Myth:  Insulin Makes You Hungry”

 

Eight nutrition tips that will help you win Crossfit Competitions

Elisabeth

Elisabeth was a contributor on the longer article and used these tips while winning the North Central region.

Mike T Nelson wrote our book “Metabolic Flexibility for Fat Loss”; he’s kind of a smart dude.  When you buy our book, you get access to the ETP Science Lab private forum and webinars.  These are extremely valuable tools that can help you dial in your nutrition.

  1. Although we rely upon carbohydrate to fuel high intensity exercise, you don’t need to eat huge amounts of it all the time.  We value Metabolic Flexibility, or the ability to utilize both fat and carbohydrate as an energy source depending upon our activity levels.
  2. The times you do want to eat a pretty huge amount of carbs are the day before and during competition.  You need to experiment and see how your body reacts to carb loading, so give yourself a few trial runs before you attempt something like this.
  3. You may gain a significant amount of water weight (5 lbs. or so) after a carb load, so it’s a good idea to train your bodyweight movements with a weighted vest.
  4. Make sure you get a good night’s sleep before the event.  Supplements like Progenex Cocoon can help you out here.
  5. Have a small high protein/fat, low carb breakfast the morning of the competition.  A scoop of Vitargo or a banana closer to the event will flex your metabolism towards fat burning mode.
  6.  A mixture of Vitargo and Progenex recovery will make a great recovery drink after the event.  The ideal ratio of carbs to protein is 2:1.
  7. Hydration is important.  Stick to electrolyte tablets and water during the event.  An oral electrolyte solution is fine to rehydrate at the end of the day.
  8. Again, test all of this stuff out before hand!  Give yourself several months to get a handle on how you respond to whatever protocol you decide to utilize.

Check out our article on fueling your body for big workouts or competition:  “Intraday Feeding for Competition Days”

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