Building and maintaining muscle mass is important but we don’t overlook the benefits that protein has on our health.
Higher protein diets have shown to improve satiety which has a positive impact on body composition therefore improved markers of health.
Breakfast is one meal that most people struggle with to get a good serving of protein in. Mostly due to the fact that most breakfast items are typically carb heavy - which is good for energy but it’s a different macro altogether and we still need protein.
Pay some attention to your breakfast, plan in a 20-30g protein serving to increase your overall daily protein intake.
It doesn’t have to be complicated - eat a high protein yoghurt after your oats or have a protein shake with some fruit if time is a challenge.
Have a chat with Caoimhe if you need any help with this!
One thing we can all benefit from is adding more nutrients to our diets.
This week, try adding 1-2x more pieces of fruit / veg to your diet and keeping doing it as often as possible
It doesn’t have to be 100% of the time but aim for at least 80%
Unless you’re on a specific macro ratio, working towards a particular goal then just like most individuals, your only focus will be ensuring you are eating enough calories - to support your goals.
We encourage our members to eat enough lean protein, fruit & vegetables, some starchy carbs and healthy fats MOST of their time, to get the best results from their training
We also help them to understand that by having a take-away at the weekend doesn’t have to be the end of their efforts until Monday.
Just like getting a new PB in class, it is important to know that goals happen from consistently working towards them over time.
We don’t get a new deadlift PB from doing one session. It comes from working on the fundamentals over and over again, moving with intent and ensuring we are building a solid structure.
So, if you’re heading out this weekend, fear not! You can build your calorie intake around this by eating a little less calories in the days before / after and ensuring your meals are nutrient dense.
Make sure you hydrate well with water and trust that you’re still making progress
Remember: you don’t have to wait to Monday to start again!
Eating quality foods, in the appropriate quantities can help you achieve your full potential.
We have recently talked about building a solid foundation when it comes to improving your physical health. Nutrition is a vital part when it comes to thriving, in all areas of your lifestyle.
As quoted by CrossFit founder Greg Glassman: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
These foods will improve your overall health and will help you to get the most out of your training in any of our classes, at CrossFit Anam.
Mastering the very basics is enough to help you achieve your potential.
If you would like to speak to our nutrition consultant Caoimhe, contact her at email@example.com and she will be happy to help you.
Have a go at this recipe today and enjoy
Wholegrain Oat Pancakes, Caramelised Banana & Strawberry, with Coconut Raspberry Ripple Yoghurt.
50g 100% wholegrain oats
1 medium free range egg
50ml Almond/Coconut/Soya milk
0.5 banana (use other 0.5 for topping)
Pinch ground cinnamon
Drizzle of oil to grease pan
0.5 banana, sliced
2-3 large strawberries, sliced
Organic Coconut sugar or honey
100g coconut yoghurt (or full dairy alternative if you wish)
Handful of frozen berries
Pop handful of frozen berries into a small pan over medium heat with a few mls of water and allow to simmer, until softened, use more water if you need to, you want to have a sauce like consistency, in order to stir through your yoghurt. Set aside to cool whilst you make your pancakes.
Blend all ingredients for pancake mixture together in a nutri-bullet. Heat a pan, grease with oil, pour in enough mixture to form a pancake, leave to cook for 2 mins, flip over and cook for a further 2 mins, until nicely browned both sides. Repeat until you use up individual portion.
Using the same pan, slightly grease the pan once more. Add the banana and strawberries to the pan and drizzle coconut sugar over it, you will see it begin to caramelise, allow the fruit to soften and turn over until both sides are seasoned with the sugar and golden brown colour.
Stack your pancakes onto a plate, add layers of fruit. Once your berries have cooled, stir the sauce gently through your yoghurt and serve over the pancakes & caramelised fruit.
Sprinkle with a little coconut sugar
Most of us, at one time or another, have a goal to lose some body fat. It might just be that we want to feel better in our clothes, perform better in our sport or simply improve our overall health.
To lose body fat/weight, we must consume less energy (food/drink) than we are burning. In turn, it forces our body to begin using the stored up unwanted body fat as fuel.
Building a deficit slowly, in a safe and manageable way, will allow our body to adapt in a controlled manner. By exercising an average of 3 times per week at an intensity that your current health / fitness will allow for, will ultimately start the process of weight/fat loss.
Here are some tips to help move the needle, so-to-speak.
Eating a well-balanced healthy diet will provide you with enough calories and nourishment to get the most out of what you put into your body. Choosing low-calorie, high-volume foods will also improve your digestive system, thus increasing the energy needed to digest (more) food.
Drinking plenty of water will not only keep you well-hydrated, but it also helps to carry all those healthy nutrients around your body. Keeps your joints moving easily and again, increase the energy your body needs to process the extra hydration.
Eating protein at every mealtime will ensure your body has what it needs to recover and rebuild after each training session/class, so you can continue to put in your best effort every time you come to CrossFit Anam.
Making small changes to your daily habits, overtime, will build to a significant improvement to your end-goal.
A lot of people enter a calorie deficit in January - whether by accident or by design, from cutting out junk food to getting an expert to work out their macros.
Generally it is a conscious effort to eat better, to look better, and to feel better!
This generally leads to feeling a lot better about yourself, being positive around others, having more energy and sleeping better. When it comes to training, you may encounter a few problems though.
Although you may feel fitter, leaner and possibly more energetic in the gym, the reduction in calories often leads to a perceived fear of losing strength. Not to worry though - ensure your protein intake is on point and this won’t be an issue!
How though? Simple enough. A good starting point is aiming to consume between 1.4g-2g of protein per kg of bodyweight. That should keep you on track and help you smash your PRs further down the line!
Andy knows what we’re talking about!