The power to see a race to its end comes from within. If you want to live a more excellent life, add sprints to your CrossFit training schedule to build muscle, lose fat, and improve your health. With sprinting, you can be sure that you are getting back considerably more health benefits than the effort you put in. While most people think of sprinting from the physical dimension only, it also impresses upon your psychology. Another advantage with this workout is that it takes relatively less time, but gives you lots of advantages. One thing to note is that a difference exists between high-intensity training which consists of alternative busts of intense activity and intervals of rest and all-out sprinting which majorly involves moving at fast speeds for some distance. The difference is not just in the protocols, but also in the training outcomes. The following are some of the reasons why you should also consider doing sprints. Fat Loss According to research, adding the instances of sprint CrossFit Training Schedule in repition may condition your body to produce significant fat loss within a short time. Compared to steady state aerobic training, sprints are much more effective in cleaning up body fat. Depending on your training status, protocol, and initial body composition, sprint training can cut your body fat by anything between 10 and 20% over a 12-week duration. Muscle Building and Targeting of Fast-Twitch Fibers The power of sprint training in building muscle cannot be questioned. Also, it increases the strength and size of some of the most powerful, fast-twitch fibers. Studies reveal that sprinting enhances protein synthesis pathways by a whopping 230%. Combined with the right CrossFit nutrition and recovery, muscle building happens almost naturally. Repeatedly, sprint training has been shown to enhance anabolic hormones which in turn improve body composition. For instance, some male wresters who engaged in short sprint training increased their testosterone levels while decreasing their cortisol levels. The balance between these two hormones leads to fat loss and muscle building. Enhanced Work Capacity and Endurance Compared to steady-state endurance training, sprint training has been seen to be more effective in improving endurance capacity and maximal oxygen uptake. The reason behind this is that repeated intervals done at high intensity require the body system to utilize energy more efficiently by increasing glycogen amount that can be stored in the muscles. Also, intervals in CrossFit Training Schedule, enhances the ability of the body to remove waste products during the exercise thus leading to over 50% increase in muscle buffering capacity. Improved Heart Health Based on comparison studies, that were done between endurance and interval training, it has been shown repeatedly that intervals yield better cardiovascular outcomes. For instance, a study done in 2008 showed a significant decrease in chronic inflammation which has been associated with heart function damages in people who do the sprint. Last but not least, sprinting improves your insulin sensitivity and energy usage. Some studies have shown improved blood sugar tolerance and insulin sensitivity in athletes with alternate bursts of exercises and rest periods. This is mainly because sprints reduce chronic inflammation as the body cells must adapt to efficient production and usage of energy.
Your carbohydrates should majorly be composed of unrefined complex starchy as well as fibrous carbohydrates. It is advisable that you limit your intake of simple carbohydrates as much as you possibly can and also cut down or eliminate refined carbs from your CrossFit diet. There are three main types of carbohydrate groups as discussed below. Simple Starchy Carbohydrates These include foods such as fruit juice, honey, sugar, and fruit. Simple carbohydrates are referred as such due to their simple molecular structure which comprises one to two sugar molecules. Glucose is the simplest of the carbohydrates. Contrary to what some people may believe, not all simple carbs are detrimental to your health. There are simple natural carbs such as those found in milk and fruit which are perfectly healthy. Non-fat or low-fat dairy including milk, yogurt, and cottage cheese are rich sources of calcium. Although fresh fruit juices and fruits are packed with minerals and vitamins, it is recommended by CrossFit diet to eat them in moderation because if weight loss is your goal and you are carbohydrate sensitive, these foods are superior. The best time to take food is before and after your workout. Complex Starchy Carbohydrates These carbohydrates consist of simple sugars whose molecules are strung together to form complex and longer chains. The complex starchy carbohydrates include foods such as beans, peas, and grains which are super rich in minerals, vitamins, and fiber. The problem is that most complex starch carbs are often refined. Refined carbohydrates, according to CrossFit diet, basically refer to foods whose high fiber parts have been removed through processing. When a complex carb is refined, it loses the properties that make it healthy which include its complex structure. Examples of refined carbohydrates are white flour, white rice, sugary cereals, white bread, noodles, and anything that is made from white flour. The best form of carbs that will give you the ingredients to power through a CrossFit training routine is the unrefined complex carbohydrates. They contain whole grain which includes the germ and the bran. This makes them be high in fiber thereby keeping you fuller for longer. Look for foods such as wholemeal bread, whole grain rice, whole wheat pasta, and porridge oats. Complex Fibrous Carbohydrates This third category of carbohydrates is praised for its rich content of minerals, vitamins, phytochemicals, as well as other nutrients found in green vegetables. They are also rich in fiber, the portion of plant material that is indigestible. What this means for you is that as the food passes through the gut, much of it is not absorbed therefore acting as the great colon cleanser. Fibrous carbohydrates are also low in calories, and this means you can never overeat on green vegetables. There are some vegetables such as celery which is so low in carbohydrates that it takes many calories to eat them than you can get from them. When it comes to carbohydrates, the rule of thumb is, green or brown is good while white is bad. The only exception to this rule is the cauliflower which you should fight to get it into your CrossFit nutrition plan.  
In CrossFit, there are different modalities one of which is the bodyweight modality and the other the weightlifting modality. One thing you should know as an athlete is that during CrossFit training, you have the option of concentrating on one modality and not giving much effort to the others. However, the danger of this approach is that you will become a specialist in one and lose the ability to perform the other tasks across the board. It’s therefore important not to be persuaded that one modality is superior to another. In your CrossFit journey, fitness, and life, they are all equal. Common Weightlifting Movements There are several weightlifting movements you will encounter while attending CrossFit training sessions, each exercising a certain section of your body and a specific group of muscles. Some of the common ones include: Deadlift –This is further divided into sumo and conventional deadlift movements such as Olympic lifting or powerlifting. Squat –This is a staple in CrossFit, and it has variations which include back squat, front squat, overhead squat, and Zercher squat. Press –This is arguably one of the most common weightlifting movements. It is divided into a number of variations some of which are push jerk, push press, sprint jerk, bench press, squat jerk, and strict. Dumbbell and Kettlebell –These weightlifting movements also have their own variations. It is evident from the above list of movements that weightlifting differs to a great measure from gymnastics. While it is true that both weightlifting and gymnastics have simplistic movements such as deadlift and push-up respectively, they also have complex movements such as snatch and the butterfly pull-up. When working any of the above weightlifting movements under the CrossFit training sessions, especially the Olympic variations snatch and clean & jerk, you are preparing the body system to apply more force to your muscle groups in a proper sequence which means starting from the core to extremity. The beauty with CrossFit is that Olympic weightlifting is oftentimes done and made readily available to everyone. Instead of doing isolated movement patterns, it helps a lot to do complex movements because this is part of our human nature. Benefits of Weightlifting Movements Every time the word weightlifting is mentioned, images of people doing bench presses and curls conjure up. However, the truth is, there is more to weightlifting than curls and bench presses. There are lots of benefits associated with this modality and below are a few of them. Muscle Addition and Fat Burning –When you lift weights, you will build muscle. Everyone loves being ripped, bulky, toned, and shredded. Adding muscle involves fat burning which in the end gives you a lean body mass. Training Your Body on Correct Movements –Your body and that of other athletes naturally moves in patterns that are familiar. It is therefore upon you to train it on how to move efficiently and correctly. This is why going through those barbell drills, dip pulls, dip shrug, and other CrossFit workouts help. They engrain a specific movement pattern into the memory of your muscle. Apart from the above, there are health benefits such as improvement in coordination, activation of motor units, burning of visceral fat, as well as enhancing your VO2 max.
There are many reasons why CrossFit athletes seem to be obsessed with protein. First and foremost, this macronutrient helps in building and repair of muscles. Additionally, it helps in revving fat burning metabolism and slows down the release of carbohydrates into the bloodstream. This, in turn, prevents the sudden spikes in blood sugar levels which are responsible for sagging energy levels and increased fat storage. It is recommended that physique minded individuals should go for at least 1 gram of protein for each pound of their body weight to build and maintain muscle. In order to get to this point which may seem lofty at first, you should ensure your grocery cart is full of varieties of high protein foods. To start you off, consider the following foods when planning your CrossFit diet. High Protein Dairy and Eggs In this category of proteins, there are foods such as Greek yogurt, cottage cheese, swiss cheese, eggs, milk, and whey protein. Greek yogurt contains twice as much protein as most of the other regular versions. It is also rich in gut-friendly probiotic bacteria as well as bone-building calcium. Cottage cheese, on the other hand, is full of casein protein which is a slow digesting protein which supplies your muscles with vital amino acids. Swiss cheese is a muscle-friendly CrossFit diet and forms a great addition to your burgers and sandwiches. The protein to fat ratio in most Swiss cheese varieties is about 8:1. You can’t possibly miss out on whey protein which should be taken in at least 24 grams per scoop. It is one of the fastest-digesting and cleanest proteins in the market. For any muscle building or fat loss CrossFit nutrition, whey protein is a perfect addition. High Protein Meat Here, options such as ground beef, steak, pork chops, chicken breast, and turkey breast are recommended to get added in a Crossfit diet. Steak provides at least 1 gram of protein per 7 calories. If you go for rib eye, you will get 1 gram of protein for 11 calories. Round steak is one of the most economical cuts. Ground beef provides you with the right amount of fat to make your meatloaf and burgers taste great. Beyond the protein they have, red meat is also an excellent source of creatine. Pork chops preferably the boneless variety has amazing muscle-sculpting protein and its far much easier to prepare. To make the chops tenderer, soak them in brine. High Protein Seafood Halibut, yellowfin tuna, octopus, and sockeye salmon are among the kinds of seafood you should incorporate into your CrossFit workout routine. Apart from the premium quality protein that yellowfin tuna delivers to your body, it is also packed with B Vitamins which have excellent antioxidant qualities. If you want to build muscle like a champ, you need to have halibut on your dinner plate. It is a white flesh species which gives you only 2 grams of fat per 3 oz serving. The Pacific halibut is considered much more sustainable than the Atlantic option. In addition to the above categories, you can also add some high protein canned foods such as corned beef, light tuna, sardines, navy beans, and dried lentils.
The twenties is a very active age brackets and many people get lots of certifications in physical fitness. However, as you move into your thirties and forties, the energy level and recovery ability of your body start diminishing. Naturally, the body slows down, and when it comes to food choices, workout protocols, you need to make deliberate and intelligent decisions. For CrossFit women, the thirties and forties is a period where they experience hormonal challenges which are unique based on the individual and may range from debilitating depression to unwelcome fatigue. Middle Age Challenges From age 40, life starts throwing curve balls at most athletes despite the efforts they may put in working out, being mindful of CrossFit nutrition, and managing stress. Therefore, there is the need for changes to be made as far fitness and nutrition are concerned as people age. Training has to change from the standard of the 20s into a more customized approach. Laying Out Your Strategies When the struggles come, some athletes respond by exuding expressions of frustration or guilt because of their inability to perform menial tasks and completing workouts. Because of this, it is important you put in place strategies to deal with the stumbling blocks. The following concepts are instrumental in ensuring you have a successful workout plan. Have a Plan and Be Flexible It is important to plan yourself for certain duration on how you are going to carry out your exercises. You do not have to plan for such a long time into the future, but rather you can go for short chunks of time such as weekly schedules as long as they fit into your lifestyle. For instance, if you have only 25 minutes per day at your disposal, you cannot plan for a workout that lasts a whole hour. You need to be practical. Ensure You Recover Adequately After working out in the CrossFit gym, you may notice that you are completely depleted to the point that you cannot attempt any other CrossFit workouts. This is why it is extremely important to listen to your body. If you feel that you need a nap, don’t hesitate because this is important in recovery. Since your body requires stress to adapt, leaving it completely spent doesn’t help either. You need to find that sweet spot which makes you grow and thrive. Scale Down Your Workouts if Need Be On the days when you feel you should have some light exercises, don’t force your body into the hard stuff. Instead, go for a swim, brisk walk, yoga, or simply work on your mobility. Remember having some little CrossFit workouts is better than nothing at all.  Prioritize Your Strength Training Strength CrossFit workouts are recommended in your 40s due to their productivity. As you age, your power output and your strength decline and hence incorporating load-bearing exercises are very important in your life. One of the key benefits of strength training is that it enhances your metabolism and releases endorphins. Also, the good body mechanics that you develop as a result of strength training helps in preventing falls and injuries.
Many athletes in the CrossFit gym acknowledge that adding mass is synonymous with moving the weight a lot easier. Furthermore, people who have packed on size look stronger. Resistance training using weights gives you a solid foundation that you can build on. That said, you need some serious work especially in the kitchen if you are to realize optimal results.You have to take proper CrossFit diet to improve your performance.  Eating for Size Doing compound lifts and exercises which engage more than a single joint such as squats trigger your body to release 3 critical hormones that aid in muscle growth. The hormones include human growth hormone (HGH), testosterone, and insulin-like growth factor 1 (IGF-1). These hormones work in unison to help you build muscle size and strength. For them to properly synthesize, you have to get the right combination of nutrients into your body. The question is, how do you go about that? Increasing Your Food Intake It doesn’t matter how relentlessly you attack the gym; if you don’t eat more than what is required to sustain your energy for the next workout, you may never see any positive gains. It’s always recommended that you eat the right quantity of calories and other macronutrients to help you recover and promote muscle growth. The total daily caloric intake is derived from protein, fat, and carbohydrate. However, if you want to increase in size, you should up your caloric intake. In short, you need to include more in your CrossFit diet. Eating more than what your body needs will keep your metabolism running. The best starting point for athletes serious in gaining body mass is to eat about 20 calories per pound of bodyweight on a daily basis. Your meals should be spread throughout the day making a total of about 6 to 8 meals. The reason you are taking so many meals is that your body is designed to take in small amounts of foods, but frequently throughout the day. This keeps the digestive function working normally without the threat of it being overburdened. It is also an exceptional way to maintain stability in your sugar and fatty acid levels. Protein Consumption It’s recommended that you take 1 gram of protein for every pound of your bodyweight. As you may know, protein is a must-have macronutrient in your CrossFit diet because it forms the foundation for muscle growth. The amino acids in protein help in repairing muscle tissue after a hard workout. One thing to note though is, the quality of protein you take should be high. Go for grass-fed lean meat, wild fish, and pasture-raised eggs. Get Good Fats Fats help your brain and give you the energy to work right. Monounsaturated and saturated fats are considered good fats because they stall insulin secretion. Too much of insulin injected into your bloodstream may lead to diabetes, fat gain, and other cardiac problems. Good fats can be found in avocados, flaxseeds, fatty fish, leafy vegetables, and coconut oil. Remember, the leaner the meat, the lesser the fat. Carbohydrates For you to gain mass, the ratio of carbohydrates must be the highest of all macronutrients. Athletes regularly doing resistance-based CrossFit workouts should eat about 2.3 to 3.6 grams of carbohydrates for every pound of their body weight daily. Since carbohydrates are the prime fuel source for your body, you must never underestimate their power. Low carbohydrate intake causes the body to turn to your muscles for fuel and instead of gaining muscle, you will lose muscle. Get the right type of carbs and stay away from overly processed carbs.
Free radicals can cause cell damage if not monitored. Basically, radicals originate from the body’s oxidation processes and are commonly associated with inflammation of the muscles, joints, and tendons. Antioxidants form the first line defense against free radicals. They literally hunt for the radicals with the aim of stabilizing them thus giving you the advantage of working out for long in the CrossFit gym without feeling the burning sensation in your joints and muscles. In case of injured tissues, antioxidants initiate and accelerate the healing process. Below is a discussion of some of the top antioxidants and how they can help you maximize your training. Vitamin C Vitamin C is a vital nutrient involved in collagen synthesis. Where it is lacking, blood vessels become fragile, wounds take longer to heal, and lesions result. Free radicals lead to muscle fatigue, muscular damage, and inflammation. This is where vitamin C comes in to neutralize all these effects and flush out the free radicals by making them stable compounds. Collagen is the connective tissue in ligaments, tendons, and bones which helps in strengthening the body thus giving you flexibility in your workouts.You must consume the sources such a oranges, papayas, dark leafy vegetables etc as they have a rich amount of Vitamin C. Coenzyme Q10 This is an electron carrier in the respiratory chain in the mitochondria. Coenzyme Q10 is a lipid-soluble antioxidant that scavenges free radicals which are generated through chemical processes in the liposomal membranes. The process of lipid peroxidation of the free radicals contributes to delayed tissue damage hence more workout power. So make sure you consume the sources such a cauliflower, broccoli, free-range chicken, grass-fed beef etc as they have a good amount of CoQ10. Zinc Zinc contains more than 100 important enzymes hence its deficiency can have a widespread negative effect on almost every body function. Zinc deficiency in your CrossFit diet affects protein synthesis which is an important process in muscle building. It boosts the secretion of insulin-like growth factor 1, testosterone and growth hormone. These help in the building of muscle mass and giving you the vitality to power through your training. So, add oysters, cashews, shrimp, beef, flax seeds, spinach etc in your diet. Calcium Calcium allows myosin and actin filaments which are the contractile filaments of muscle cells to associate and produce the force that translates into movement. Whenever the nerve cell is innervating a particular muscle cell signals it to contract, calcium is released into the region of the contracted filament hence causing the contraction to occur. A study done showed the effectiveness of calcium in prolonging the onset of fatigue in striated muscles. Calcium also helps in bodyweight regulation particularly in fat metabolism hence enabling you to shed excess fat and build lean muscles.Thus, you must include calcium sources such as whey protein, raw milk, beans, lentils, yogurt, okra, almonds etc in your CrossFit diet. Chromium Chromium demand increases with exercise and hence the need for supplementation in active people including the athletes. Insufficient chromium in diets has been linked to the onset of diabetes and heart diseases. Chromium helps in enhancing insulin sensitivity and therefore boosting the ability of your body to burn fat as the preferred source of fuel. When combined with a conjugated linoleic acid, chromium helps in lowering body weight, visceral fat mass, and total body fat mass. Thus, adding chromium-rich foods such as cheese, bread, whole grains, fish, corn etc in your diet will be very beneficial.  There are other crucial antioxidants such as magnesium, potassium, and alpha lipoic acid which contribute immensely in fighting off inflammation during CrossFit training, which in turn enables your body to recover well, delay fatigue and prevent injuries. This is important in maximizing the effect of training and improving performance. So make sure you include more antioxidants sources in your CrossFit diet.
If you are an athlete who frequents the CrossFit gym, then probably you are familiar with a stage known as a plateau where irrespective of how hard you work, the gains are just minimal or even absent altogether. This may be caused by some factors with the main one being nutrition. Normally, your body breaks down muscle protein and glycogen during workouts making your body require carbs and proteins for replenishing the energy stores as well as repairing muscle tissue. There are foods which are recommended for athletes during their post-workout recovery period because they help avail the necessary energy and the amino acids necessary for the repair process. A general rule of thumb indicates that you should consume about 20 to 40 grams of proteins after a workout. Below are foods to include in your CrossFit diet. Chicken Stir-Fry This is an excellent source of proteins and other critical nutrients such as vitamin B and niacin which play an important role in the metabolism of carbs. Pairing chicken stir-fry with white rice which has a high glycemic index enables your body to replenish your muscles with the necessary glucose for energy. So, you must include it in your CrossFit diet. Chocolate Milk Chocolate milk brings in a good combination of carbs, proteins, fats as well as branched chain amino acids. The proteins and the carbs are for tissue repair and energy replenishment while the branched chain amino acids bypass the gut and liver to head directly to the bloodstream where they play a key role in muscle building and muscle maintenance hence a great option to include in your CrossFit diet. Fruit Smoothie Fruit smoothie joins the category of liquid meals which are preferred post-workout foods because they are easily digested as well as quickly absorbed into the body system giving you a ready source of nutrients. To enrich your smoothie, blend yogurt, whey protein, soy milk or skim with high glycemic fruits such as melons and mangoes. Bananas are also excellent because of their potassium content. Egg White and Spinach Omelet Eggs are among the top foods in the provision of protein. Egg protein contains readily utilizable protein meaning it is used efficiently by the body for growth. Spinach, on the other hand, is loaded with phytoecdysteroids and iron. According to research, phytoecdysteroids is a plant steroid which helps in speeding up muscle growth. Toasted Whole Wheat Bagel with Almond Butter Wheat bagels are rich in complex carbs as well as calories. These help in the provision of energy for the body. On the other hand, almond butter is rich in essential minerals including potassium which is responsible for the maintenance of muscle contractions. The monounsaturated fats contained in almond are important in maintaining testosterone, an essential hormone for protein synthesis.  Other foods you may consider to be part of your CrossFit nutrition include salmon, Greek yogurt, and walnuts.