Sports Nutrition Project

Veronica Garces, Doran Brooks, Troy Dooley, Sarah Haydock

Background Info
SB

● CrossFit Athlete
● 22 year old
● 173 lbs or 78.4 kg
● 5 ft 8 in
● BMI 26.3 (Overweight)
● 14% Body Fat
● Desired weight 200 lbs
CrossFit
“CrossFit is constantly varied functional
movements performed at high intensity. All
CrossFit workouts are based on functional
movements, and these movements reflect the
best aspects of gymnastics, weightlifting,
running, rowing and more. These are the core
movements of life. They move the largest loads
the longest distances, so they are ideal for
maximizing the amount of work done in the
shortest time.”

-www.crossfit.com
Video
https://www.instagram.com/p/BfRJPncBGBc/?hl=en&taken-by=penboltz
CrossFit Dictionary
AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe.

Box – Name of CrossFit gyms.

EMOTM – Every Minute on the Minute

Firebreather – a top-notch athlete

Goat – Movement or lift that you are not good at.

CrossFit Dictionary
Gorilla – Someone who is able to muscle through workouts

Humility – Trait every CrossFitter should possess.

Kipping – a rocking motion to help use momentum to complete a pull-up

WOD – “Workout of the Day.” Series of exercises or number of reps for a timed
workout
Training Program
Currently On Season (March-May)
Off Season June - February
Works out 2x daily (Monday-Saturday)
2 hours in the morning @ 5 AM
2 hours in the evenings @ 5 PM
● Monday - Weight Lifting & Metabolic
Conditioning
● Tuesday - Gymnastics, Weights and Olympic
Lifting
● Wednesday- Weight Lifting, Gymnastics,
Metabolic
● Thursday- Metabolic and Olympic
● Friday - Weight Lifting and Metabolic
Conditioning
Sample Work Out:

Warm up

● Kettle swings (70 lbs)

● Kipping pull ups
● Front squats

WOD:

● 7 minutes AMRAP
● Thrusters 100 lbs
● CTB Pull Ups
The Zone
“Eat meat and vegetables, nuts
and seeds, some fruit, little starch
and no sugar. Keep intake to
levels that will support exercise
but not body fat” -Greg
Glassman
 The Zone
“It therefore seems obvious that neither
the carbohydrate content nor the calorie
content of the Zone diet make it even
close to optimal for competitive
endurance sports. In addition, it seems
intuitive that a precompetition meal
consisting of 30% fat and 30% protein
would likely delay gastric emptying, thus
impeding maximum performance yet
again. The explanation offered by the
Zone for the success of such a diet is that
the ratio of glucagon to insulin, achieved
by the delicate macronutrient distribution,
enhances lipolysis, thus sparing glycogen
and providing a limitless source of fuel for
exercise. These notions can be dismissed
on several accounts.”

https://link.springer.com/content/pdf/10.21
65%2F00007256-199927040-00002.pdf
AVERAGE 3 DAY MEAL
Concerns:
● Underconsumption of Carbohydrate
● 42% Total Calories in Carbs
● Potential over consumption of sodium. SB
doesn’t sweat very much so the amount of
sodium could be excessive.
Recommendations
Carbohydrate:

● 6-10g/kg (45%-65% daily calories)

● 470 g- 784 g

Protein:

● 1.6-2.0g/kg (10-35% daily calories)

● 125g-157g

Changes:

● Reduce whole milk

● Add whole grains
● Eat during long workouts
Sweat Rate
Trial 1:
177-175 = 2 lbs
2x16 = 32
32 + 20 = 52 ounces
52/120 min = 0.43 ounces per minute or 25.8 ounces per hour

Trial 2:
178- 176 = 2 lbs
2x16 = 32
32 + 16 = 48 ounces
48/90 min = 0.53 ounces per minute or 31.8 ounces per hour