OK- I've been paleo for a while, but I would really like your take on my nutrition and goals.
My goals: To be a great CF athlete, and to get leaner
Workout Schedule: CF 4-5 times a week, I have no prob resting when my body needs it
Sleep: 7-8 hours each weeknight, 9 on the weekends
Nutrition (on average):
Breakfast- 2 Cups of cabbage, cooked in olive oil, with 6-8 oz of ground turkey Lunch- 1-2 cups of greenbeans, cooked in EVOO, 6-8 oz of fish (tuna, salmon, cod, flounder), some almonds; often I have some mayo in place of tartar sauce. Dinner- 6-8 oz of chicken, beef or fish, and about 2 cups of green veggies, drizzled in evoo
Supplements: 1/2 of a performance multivitamin, 4000 IU of vit D, 10 mg Zinc, 300 mg magnesium at night
Thoughts? Critiques? Encouragements?
Looks fine to me.
I would repeat the suggestion to switch to some sort of animal fat/coconut rather than olive oil, since these are far more akin to what we'd be consuming in a paleo context and (unless you go for lard) lower in omega-6.
I'd also eat more red meat than chicken/turkey, which contains less omega 6 and far more micronutrients. If you really want to avoid the animal fat, for some reason, you can always buy lean meat and at least benefit from the extra nutrition.
I'd not eat the almonds, since they're 12g o-6 per 100g and will contain some antinutrients reducing their nutritional benefits anyway. I'd also be wary of the mayonnaise (unless it's homemade).
Green beans have gotten the Robb Wolf seal of approval, but there's probably still a better vegetable rather than a legume out there to replace them with.
Also given that you're exercising so frequently, you might find that you need to add some more paleo-acceptable carbs at some point after workouts, but depends how intense your training it.
Not an expert like some of these folks but that looks super bland to me and basically missing out on the opportunity to get some good fat intake
Do you have any source for good grass fed animal fat or even coconut oil? Why so much EVOO(n-6)? Can you add cod liver oil to your diet? Can you crumble some bacon on those green beans? Can you add pastured liver for the nutrients once a week?
But the endgame is do you feel fine after crossfit on this type of diet regimen? I personally would be wasted after a couple of serious rounds of kettlebells and sprints without more fat and maybe some potato.
You are getting less than 2000 kcals from what I can tell and this seems really low fat. The protein sources are your main calories and that is just over 800 cals so on bad days you are probably not breaking 1000 calories.
160~ grams of protein on the upper end seems good but really depends on your weight class i suppose.
The main think I see missing here is fat. Olive oil is not the best choice. You should be cooking that meat in lard or coconut oil. Taking fish oil by the tablespoon. Maybe add some nuts to your diet or a few more fatty protein snacks.
I mostly used grass-fed butter + sustainable organic non-hydrogenated palm oil for cooking etc (oh and bacon fat is wonderful stuff too!), EVOO is ok for things under its smoke point but I do not know enough about how fast it can go rancid/bad, and if its smoked its bad, if you absolutely have to cook with it mixing it with butter can raise the smoke point, but again high temp applications like stir -fry are out.
for the really quick primers on Fat and Oils MDA has some decent overviews.
for the most part looks good but more fat especially saturated would be good figuring out your omega 6:omega 3 ratio and intake might be an area to optimize.
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