Macronutrients that are used to fuel performance in CrossFit are broken down into: Fat, Carbohydrates, and Protein. Nutrients are the substances that living organisms require to live, function, and thrive. Macronutrients are simply nutrients required in large quantities, which the body uses for energy.
Protein in a MACRO- nutrient…meaning that our body needs LARGE amounts of it daily. It is imperative not only to athletes for strength and mass building, but for every human with a desire for their body to function. Protein is essential to our immune system, ph balance, structure, movement, and transfer of nutrients in our body.
- Protein – It is an amino acids the body requires for a wide variety of functions. It is one of the building blocks of the body and is crucial for muscle growth and muscular repair.
- Meat, Poultry, Fish, Seafood, Eggs, Dairy (except butter & cream).
- Supplements: Protein Powder, Egg Powder, Plant Based Proteins, Whey
Protein is critical to your body for several reasons:
Immune Function
When your body is exposed to the bad stuff such as bacteria or a virus your immune system sends out proteins called antibodies. These antibodies attack the bad stuff in an attempt to kill the suckers and stop the virus from kicking you down.
pH Balance
It’s not often that we think well I hope my pH says on track today, luckily protein blast that worry out of our brains. Protein helps to keep our pH balance in check. When the food we eat and the air we breathe is not ideal for our bodies, protein steps in as a buffer. When our bodies are not at a neutral pH it can lead to a lot of unwanted health problems and chronic disease.
There is protein in every single cell in your body – from your hair to your nails to your muscles and organs. These proteins are known as structural proteins: they literally provide the structure for your body. Without them you could not CrossFit, run, or even stand. Proteins transport nutrients in our body. They keep our electrolytes in check by carrying sodium and potassium into and out of cells. Proteins carry vitamins from our organs to our cells. Hemoglobin is a specific protein in your red blood cells that carry’s oxygen from your lungs to your cells.
The MINIMUM amount of protein for athletes should be at least .55 grams/pound/day. Depending on your sport or training, the daily requirement can go as high as .9 to 1 grams/pound.
***If you’re an avid athlete/crossfitter, with goals of muscle gain, increased performance, and fat loss I would shoot for .8-1 grams/pound per day.
If you are still wondering WHAT sources of protein look like, below is a list and description to look over to fuel your body. I recommend trying to get your protein through nutritional food sources first and then if you’re having a hard time fitting in the rest you can look to high quality protein powder and other such supplements.
Seafood
Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese, and Yogurt
Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.
Eggs
Eggs are one of the least expensive forms of protein. Stick with one egg and a few whites and you got high protein without the added sodium and cholesterol.
Beans
One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This great and versatile white meat is 31% leaner than it was 20 years ago.
Soy
Occasionally subbing soy protein instead of sources of higher-fat protein
Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
References
http://www.crossfitfullstrength.com/category/nutrition/
https://healthyeater.com/flexible-dieting
http://www.crossfitfullstrength.com/category/nutrition/