CFSB Nutrition-Athletic Performance Program

CFSB Nutrition-Athletic Performance Program


– Now let’s talk about the details of the performance program. So when it comes to athletic performance, for any sport or for
performance in the gym, at a fundamental level, you
need to have enough calories to support what it is you’re trying to do. With lean out protocol, you
need to have fewer calories, with a performance protocol, you need to have at least enough calories. We wanna make sure that you’re doing this in the right way. If you’ve ever used
something like MyFitnessPal, in my opinion, their
estimations for calories are generally grossly inaccurate. I’ve seen a couple where they’re not. Depends on the person, but generally, they’re grossly inaccurate
compared to using something like an InBody scan paired
with activity levels. That’s far more accurate. The first thing we’re gonna try to do is calculate an accurate
value for your calories based on your activity levels. So I’ll give you an example. Let’s say someone’s, basal metabolic rate, let’s say we have a 200 pound adult male comes in. They do their InBody scan, their basal metabolic rate, let’s say, is about 2,000 calories. That’s the base level of calories that they need to just get things done. Well if they’re working out
three to four times a week, and they’re just trying
to get better in the gym and maybe they’re
powerlifting a little bit, well then we’re gonna
multiply that 2,000 calories times roughly 1.5, 1.55, so
that would yield 3,000 calories. Contrast that with someone
who has a 2,000 calorie basal metabolic rate who
wants to work out twice a day, who’s trying to go to the CrossFit Games. Well then you multiply
that times roughly two, and then you get 4,000 calories. So it’s really important
to accurately calculate those calories for
someone’s performance needs. We’re also gonna try
to do it in such a way that you are maintaining health. So there are lots of different ways that people try to improve performance. There’s the GOMAD diet,
gallon of milk a day. There’s people on football
teams who will eat large pizzas. Not gonna deny that that’s
delicious of course, but we’re gonna try to do it in such a way that it’s based on real, whole food. Now that doesn’t mean that we won’t add to the real, whole food,
it’s not just gonna be Whole30 or paleo, let’s say. Maybe you have some why protein shakes, maybe you have some rice, maybe you have some things in there. But we’re gonna try to
avoids the stuffing down Wonder Bread and pizza approach because ultimately, that’s gonna lead to more fat gain and less performance. And then, we’re gonna get proper macros. This is important for all
three of these things, the lean out, perform, and gain muscle strength side of things, but it’s especially
important for performance. If you are someone who
is a CrossFit athlete, generally speaking, for
the overwhelming majority of people who are CrossFit athletes, you’re gonna need adequate carbohydrates, typically a higher amount of carbohydrates than someone who is
powerlifting, just doing squatting, benching, and
deadlifting and Olympic lifting. So we wanna make sure that we
tailor things appropriately. For a powerlifter and an Olympic lifter, maybe we do decent amount of protein, lower carb, and then
high fat, or higher fat. If we are talking about someone who is a CrossFit Games competitor, we certainly wanna make sure
we get plenty of protein, but maybe we go way
higher carb and lower fat. So it just depends on what
it is they’re trying to do. Most importantly, performance
is all tailored to your goals. There’s no such thing as
performance in the abstract, it’s performance relative
to what you want to do. So this is tailored to your
sport and your gym goals. Wanna get a strict pull-up? We’ll tailor it to that. Wanna run a quicker 40-meter dash? We’ll tailor it to that. Wanna squat 600 pounds? We’ll tailor it to that. Wanna run some Spartan
Races, or perform better at volleyball or football or rugby? We’ll tailor it to that. So all of those different things have some fundamentals in common, adequate protein consumption,
getting enough calories, but the details are gonna be different depending on what sport it is you’re trying to get better at. So it’s really important
that this is tailored to your sport/gym goals,
which we will make sure to do. Again on performance, we wanna make sure we’re eating enough
calories, we wanna make sure that we’re doing this performance right. We’re calculating the adequate calories not just based on some
random off-hand calculation from the internet, but based on your individual InBody scan
and your particular sport. We’re doing it in such a way
that maintains your health, that makes sure that you
are eating vegetables and quality protein and healthy fats, not just stuffing your face with pizza and a gallon of milk a day. And we’re making sure that
we get the proper macros for your sport and that
everything in general is tailored to your sport
and performance goals. Whereas with lean out and bulking, we might ultimately
look to the InBody scan to see how you’re doing, and we’ll still do that with performance. With performance, the ultimate question is how are numbers in the gym going up? That’s really what we care about. We care about the InBody
scan, but we care a lot more about how are your
performance metrics going up. So that’s what we’re going to focus on. All right, so those are the
details for performance. Let’s finish out.

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