CrossFit Block diet emphasizes that you should eat enough protein, carbohydrates and fat for three meals a day. Use the CrossFit Pyramid to let everyone know more about why we must get enough nutrition. The most basic thing in the pyramid is "nutrition", because without adequate nutrition, you can't get more energy and more training. Have you ever heard the famous proverb, "You are what you eat." That is to say, diet can reflect a person's health and living environment? In the block diet, the correct diet will determine your physical appearance, training results and physical feelings. Most CrossFit athletes not only train hard, but also adopt CrossFit block diet. Intake of balanced nutrients can maintain our hormonal balance and promote our body to achieve a better balance.
CrossFit pyramid: the bottom layer is nutrition, the second layer is aerobic ability, the third layer is gymnastics ability, the fourth layer is weightlifting ability, and the fifth sport. If you don't get enough nutrition, the pyramid will be unbalanced and can't support these trainings. Healthy eating has always been advocated by everyone, but have we really eaten right? The so-called block diet emphasizes the balanced intake of protein, carbohydrates and fat per meal, which is not only required by practitioners who are particularly engaged in CrossFit, but also should be imitated by ordinary people. The nutritional ratio of one is: protein: 30% of the calories consumed in a meal, most of which comes from lean meat, and the sources are eggs, chicken and fish. Carbohydrate: accounts for 40% of the calorie intake of a meal, and most of them are low glycemic index. Source: Vegetables and cereals. Fat: 30% of the calorie intake of a meal should come from natural food. Sources: nuts and seeds.
Proportion of nutrients in CrossFit block diet. ? Woodwardcrossfit CrossFit's block weight-loss method adopts the concept of "food unit" to simplify the measurement process, that is, imagine the food as a cube. The nutrition of a cube is about 7g protein, 9g carbohydrate and 3g fat, and if it is four cubes, it is: 28g protein, 36g carbohydrate and 12g fat. Then we use the look-up table to find out the number of blocks needed for one day. Suppose you need to eat four cubes of sugar every meal. As long as you choose four times the amount of a certain food from the food unit chart of protein, fat and carbohydrate, then every meal must contain the same amount of protein, fat and carbohydrate. But how do you know how many cubes you want to take in a day? The following chart, divided according to the body shape and body shape of men and women during exercise, can make us know more about how to take in nutrients for a day.
? However, for many people who eat out, it is not easy to control their diet at any time. However, in order to achieve the nutrition of CrossFit block diet, you can achieve a balanced diet with a simple palm size. A palm-sized piece of meat is equivalent to 4 pieces of protein, 4 pieces of carbohydrates are equivalent to 1/2 pieces of toast, 1/4 bagels and 1/2 apples, and 4 pieces of fat are equivalent to 6 grams of olive oil and 3 cashews.
A piece of meat the size of a palm is equal to a piece of protein nutrition. ? Under the guidance of "precise nutrition", coach Verna designed a three-block diet recipe for everyone. It is recommended that ordinary people or people with exercise habits can eat it. Each recipe contains four nutrients, which is in line with the proportion of 30% protein, 40% carbohydrate and 30% fat. For example, take two cubes and do it in half.
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