Nutrition Blog

Creatine 101 What is creatine? Creatine is one of the most widely researched natural supplements. It is a compound that can be made in our bodies or taken in supplement form. Creatine is made in the liver, pancreas and kidneys from a combination of amino acids. It is then transported to our muscles, brain and other tissues. 95% of the creatine found in our bodies is stored in skeletal muscles and the remaining 5% is stored in the brain, heart and other tissues. Creatine is a critical component of energy metabolism. How does creatine work? Your body uses creatine in the converted form, creatine phosphate, which is then used is a series of metabolic reactions to provide energy for muscles during quick bursts of activity.... Read More

Post-Workout Nutrition Let’s talk about post-workout nutrition (aka recovery). Recovery begins immediately after exercise ends. Two nutrients, protein and carbohydrates, play a vital role in this process and deserve special attention. Both should be eaten immediately following exercise (within 30-45 minutes), ideally in combination for better absorption and utilization by the body. Carbohydrates: Studies have shown that a 2-hour delay in carbohydrate consumption following a workout can substantially delay the rate at which glycogen (carbohydrates stored in muscle) is replenished. Therefore, athletes should consume carbohydrates as soon as possible after the exercise session ends. The athlete’s size and type of workout play a role in how much carbohydrate should be consumed (1). See the post workout meal suggestions below. Protein: Exercise causes carbohydrate, fat, and even... Read More

Eat You Breakfast! Research shows that 18% of people over 2 years of age skip breakfast regularly. Starting your morning with a well-balanced meal sets the foundation for your day. Not only does consuming breakfast lead to better weight management, it also improves your overall performance in and out of the gym. Having coffee with cream does not count as breakfast! Although eating breakfast is important for everyone, it is essential for crossfitters and athletes in general. Breakfast eaters tend to have more strength and endurance when compared with non-breakfast eaters, something that is important to all crossfitters. Without it, you are likely to experience decreased energy levels and less than optimal performance. The effects of missing a morning meal can negatively impact your entire... Read More