Search our Blogs
Tag Filter
Exercise
An Introduction to Timing Food Around Training

27 Feb 2019

If you aren’t fueling your body correctly before and after training, you are not recovering as well as you could be! Dialing in the timing of your meals and their composition around your gym workouts can help you with recovery, and in turn help you reach your goals much faster. You will make that hour at the gym a lot more productive with the proper nutrition 👌😬 So what do we need to do BEFORE training? Firstly, get some intake of lean protein before your workout. You literally break down your muscles during exercise and weight training. Balance that with some slow digesting carbs such as Oats or Brown Rice. Exercise depletes your glycogen and glucose levels, so you need carbs to replenish them! Oh, and keep your fat intake low in your pre-workout meal. Fat slows down digestion. You don’t want to feel uncomfortable in the middle of a hard workout 🤢 And what about after you’re done? Eat your post workout meal within an hour of your workout with lean protein and a mix of slow and fast digesting carbs. Your food portions play a big role as well.. Every single person is different! Your body type, metabolism, daily activities and stress factors can all affect what works for YOU - have a chat to your coach if they have any specific advice for you! 
Read More
Exercise
Nutrition Tips for High Intensity Training

14 May 2019

Open season is here! The CrossFit Open is run in every CrossFit affiliate worldwide, there is a lot of hype and excitement for every CrossFitter at this time of the year and whether you are part of the 1% that will qualify for Regionals to have a shot at the Games or like the rest of us just aiming to do our very best each week nutrition can make all the difference, not only to how you feel on the day but how you recover and how well your body holds up over 5 weeks! We may not know what the workouts are but we do know they will all be tough and make us test different skills and fitness components to the limit! Ensuring your nutrition is on point will help you in 18.5 the same way it did in 18.1 – while also keeping up your training in between events! The Open, from a nutritional standpoint, is all about fuelling and recovering. To do this you need to make sure you are eating ENOUGH food. We don’t recommend any of our clients that are taking part in the open reduce their macros during this time. The focus now is what foods can I eat and when to sustain the competition. We know each workout will be very demanding and attempting on calorie deficit won’t let you bring the same intensity and could impact your recovery. So what do we recommend our clients do come Open time? Before we get to that know that you don’t HAVE to change anything. These are just some general recommendations, many of which you may already be doing! If you are feeling good in your training and happy with your energy levels there is something to be said for sticking to what you know. The day before Increase your carbs by 50% the day before you hit The Open workout. These workouts are challenging and performed with competition intensity so you will be relying heavily on your glycogen stores – getting in the extra carbs the day before will ensure these stores are full come game day. We recommend hitting you carb goals with whole grains – oats, sweet potato, brown rice, quinoa and staying away from refined carbohydrates which can cause bloating. If you are working with a coach, first make sure they recommend this approach for you! I.e If you usually have 200g per day the day before the Open this would increase to 300g (200 x 1.5). Open Day This is the big day! You will be able to utilise some additional carbs today as well. A general recommendation is to have an additional  ½ BW pre and post workout. So if you weigh 60kg you can have up to an additional 30g before and after your workout. If weightloss is one of your goals and you are worried about the additional intake of carbohydrates from the day before and the day of your workout you can deduct the total g of additional carbs you have consumed over these two days from your allowance the day after. This will mean you are hitting your quota across the week. Tips for pre-workout The timing and manipulation of the amounts of protein carbs and fats you have pre workout could be what gives the extra edge and optimise your performance. TIP FROM KAYLA: Beetroot is great to include in your pre workout nutrition as it increases nitrate oxide production in your body which expands your blood vessels and increases oxygen to your cells. 2-3 hours before your workout This time-frame gives you time to digest and supplies your body with vitamins and minerals for optimal organ and muscle function. This is the time for a ‘meal’. Carbs: Whatever the workout entails eat a mix of high and low-GI carbs. Protein: Exercise damages muscle tissue, but protein keeps amino acids stocked while promoting protein synthesis. Make sure this meal includes a bit of lean protein. Fats: Fat slows the digestion of food so eat some but keep it minimal. This will ensure that the protein and carbs you’re eating are more effectively utilised. 30 minutes before your workout If you need to eat within an hour of your workout – say you are completing early in the morning. Carbs: With less time to digest whole food, stick with high-GI carbs. Examples include (but are in no way limited to) white rice, fruit, baby food, fuel pouches, carb/protein shakes. They digest easier and absorb quicker. Protein: Protein is important and we recommend opting for a whey protein shake because it is fast digesting. Fats: Fat should be mostly avoided this meal, it further slows digestion and you want those nutrients utilised as quickly as possible! Caffeine: Coffee or pre workout if you are taking something to give you a boost now is the time! Post workout tips After each workout, you’re going to feel hungry and your body is going to want all the food it can get to begin the recovery process. So when the body settles, ensure your get those easy to digest nutrients in and that you can have those extra macros as needed to feel good and so we can stay strong over the next few weeks. 0-2 hours after your workout This meal enhances your recovery for the next day and the earlier you can refuel, the better! The Open is more challenging than your average day at the gym and your body won’t be recovering as quickly as usual. The sooner you’re refueled and kicking into ‘recovery mode,’ the more prepared you’ll be for the next workout. Carbs: Carbs replenish glycogen stores, particularly right after a heavy workout. This is when you want to get your simple carbs in – bananas are great as they are high-GI so will act quickly to restore that glycogen. Protein: Eat protein ASAP. Protein will continue promoting muscle maintenance and growth. The easiest option for this time frame is a protein shake. Fats: Keep fat intake low here: Fat will slow the release of glycogen and decrease the rate of  protein and carb digestion (which means a longer time before your fuel can aid in recovery!) 2-3 hours after your workout This is when you can have a proper meal, which includes protein, complex carbs (sweet potato, rice etc) and fats. Ginger and turmeric are perfect to include with this meal as they have anti-inflammatory properties which will lessen the effects of muscle damage that the Open workout may have done to your body. Hydration If there was ever a time to up your hydration game it is now! Guaranteed that without hydration, your performance during the CrossFit Open won’t go as well as it could. The workouts themselves will significantly decrease your electrolytes. Up your regular water intake (we recommend our clients aim for 3L per day), include coconut water in your post workout nutrition (is a carb) and add himalayan salts to your water as this will increase hydration and get in more minerals to your system. As we heard from James Newbury during our Open Nutrition  FB Live event. Stick with what you know. If your current diet works for you then don’t make drastic changes. Now is not the time to reduce calories, try new foods or or add new supplements. Sudden changes in diet can cause your body to retain water, have a negative impact on your performance or both. Have a game-plan. Ensure you have a supply of any supplements you want to use and prepare your meals ahead of time. Hope this helps and gives you some ideas of how you can optimise your nutrition for your next Open workout. Good luck for 18.2 x
Read More
Recipes
Perfectly Crisp Roast Potatoes

13 Jun 2019

How to make perfectly crisp roast potatoes 🤤🍟 ⁣ Here’s a few tips we’ve summarised to get your oven baked potatoes looking crispy & golden but keeping soft, cloud-like potato within. 🙏🏼 ⁣ ⁣ 💡Add salt AFTER cooking - this keeps the moisture of the potato that’s not on the surface nice and soft. ⁣ ⁣ 💡💧 Soak in water before cooking - this removes excess potato starch, which prevents potatoes from sticking together and helps achieve maximum crispness. ⁣ ⁣ 💡♨️ Release steam - during cooking every 5-10 mins open the oven door to release steam slightly. This keeps the heat dry for an ultimate fry up. ⁣ ⁣ 💡⚠️ Not too much oil - this technique is like the ‘Goldilocks’ of roasting. Not too much, not too little - you want just enough to coat each potato chip. ⁣ ⁣ 💡😌 Once done let the potatoes rest in the oven turned off and door wedged open - it’s the finishing touch to drying out the outside edges for a major crunch factor. ⁣ ⁣ We wouldn’t be surprised if you just went to preheat your oven after looking at these wedges... 👀😋 we can’t get enough of them!
Read More
Recipes
Bone Broth Chicken Patties

13 Jun 2019

Why bone broth? 🍃 We think it’s the easiest way to sneak in extra nutrients to nourish the gut! By doing so you can receive many benefits like balancing hormones, improving sleep quality, increased energy, efficient digestion and so much more! 😍⁣ ⁣ 🔍 Where to get it from? You could make your own, but if not, we love @meadowmarrowbonebroth. 🙌🏼⁣ ⁣ ❇️ These chicken patties are an extremely healthy recipe the whole family will love. Make in bulk for the week ahead as these are a great lunch box filler - super tasty hot or cold!⁣ ⁣ INGREDIENTS 🥄 ⁣ ⁣ ➕ 1kg free-range or organic chicken mince⁣ ➕ 1/2 - 3/4 cup almond meal⁣ ➕ 1/2 broccoli head ⁣ ➕ Handful spinach or kale⁣ ➕ 1/4 cup coriander ⁣ ➕ 1 brown onion⁣ ➕ 2-3 garlic cloves⁣ ➕ 2 tbsp coconut aminos⁣ ➕ 1-2 tsp apple cider vinegar⁣ ➕ 1 tbsp Meadow & Marrow Bone Broth⁣ ➕ Juice of 1 lime⁣ ➕ Sea salt & pepper⁣ ➕ 2 tbsp coconut oil⁣ ⁣ METHOD 💥⁣ ⁣ 1. Add broccoli, greens, herbs, onion and garlic to a food processor and process until it is all well chopped - add to a large mixing bowl.⁣ 2. Add the rest of the ingredients (except the oil for cooking) and mix until combined.⁣ 3. Shape mixture into 18 patties (we shaped with a little pressure so the patties compact together) press to flatten slightly and place on a plate ready to cook.⁣ 4. On a medium heat, add oil in a fry pan and add patties.⁣ 5. Cooking 2 minutes on each side or until cooked through.⁣ ⁣ Extra Tips ⁣ ⁣ ➖Serve in lettuce cups with salad or with turmeric rice.⁣ ➖🌶 Like your Thai spicy? add chilli to taste.⁣ ➖❄️ Allow to cool and store in the fridge in an airtight container (they also freeze well)⁣ ➖🔪 If you do not have a food processor just finely chop veg⁣ ➖👩🏽‍🍳 If mixture is too wet for your liking add more almond meal, if too dry add more broth + coconut aminos.
Read More
Recipes
Lime Chicken & Shrimp Skewers

13 Jun 2019

👩‍🍳This recipe by @rachaelsgoodeats is insanely good for BBQs, big dinners, keeping extra for leftovers the next few days of meal prep. The biggest tip for kebabs (or anything on the grill) is to keep the lid on for as long as possible! This way, the lid can reflect some heat back down, cutting overall cooking time & creating better searing and caramelisation. 💯 INGREDIENTS 🍴 ➕2 organic chicken breasts, trimmed and cut into cubes ➕450g wild shrimp, rinsed & shells removed ➕2 limes, squeezed ➕¼ cup extra virgin olive oil ➕½ cup, finely chopped fresh coriander ➕½ tsp pink salt ➕¼ tsp ground pepper ➕¼ tsp chilli powder ➕Few shakes paprika ➕¼ tsp garlic powder ➕Few shakes red chilli flakes ➕2 red capsicums, roughly chopped into cubes ➕1 red onion, roughly chopped into cubes ➕1 zucchini, thick slices ➕3 tbsp extra virgin olive oil METHOD 💥 1️⃣Preheat grill for 15 minutes or until it reaches 250C/480C 2️⃣Add cubed chicken, shrimp, lime juice, ¼ cup olive oil, chopped cilantro, and seasonings into large bowl. Mix thoroughly & let marinate 20-30 minutes. 3️⃣Add chopped veggies to bowl with 3 tbsp olive oil, pink salt & pepper and toss. 4️⃣Rinse wooden skewers under water (this is to prevent meat from slipping off and also from burning), then begin assembling skewers, alternating between all ingredients. Once grill is preheated, add skewers to grill, close lid and let cook for about 10 minutes before flipping. 📸@rachaelsgoodeats
Read More
Recipes
Lean Meatballs

28 Jun 2019

They are best paired with almost any dish, you only need to chuck homemade sauce over them and you are good to go with a lean serving of protein and a wide variety of nutrient dense vegetables! 🌿⁣ ⁣ INGREDIENTS 🥄⁣ For the Meatballs...⁣ ➕ 450g turkey or lean beef mince ⁣ ➕ 1/4 cup chopped onion⁣ ➕ 1/4 cup chopped coriander⁣ ➕ 2 cloves minced garlic⁣ ➕ 1 tsp cumin⁣ ➕ 1 tsp paprika ⁣ ➕ Salt & pepper to taste ⁣ ⁣ Optional Meatball Sauce.... ⁣ ➕ 1 jar crushed tomatoes⁣ ➕ 2 cups cubed mushrooms ⁣ ➕ 1/2 cup chopped onion⁣ ➕ dash of oil ⁣ ⁣ METHOD 💥⁣ 1️⃣ Mix all ball ingredients in a bowl. Roll into 12 balls.⁣ 2️⃣ Heat a pan with avocado or olive oil and pan sear the meat balls for 5-7 minutes on all 4 sides. ⁣ 3️⃣ To make sauce in a small pan heat a dash of oil and add onions & mushrooms to break down slightly. Add in tomatoes and simmer until hot. Add salt & pepper to taste. ⁣ 4️⃣ Serve with your favourite pasta, zucchini noodles or make an italian style buddha bowl.
Read More
Recipes
7 Ways to Marinate Your Chicken

27 Feb 2019

Chicken is a very popular, lean protein source in meal prep!  But it can get pretty boring if you keep it the same... that's why we've found some popular marinades to make chicken taste even more delicious! ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ 🤫 Secret tip - you can actually marinate anything with these amazing mixes! The trick is to let the protein source absorb the flavour over time. ⏱ 2-24 hours depending on what your schedule allows! Proteins that also goes well with these marinades - steak, tofu or salmon! ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣Keep it frozen or fridge fresh - the choice is yours.⁣⁣⁣ ⁣⁣⁣ Cilantro, Lime Marinade ⁣⁣⁣⁣⁣   ✖️ 1 tbsp olive oil, 1tbsp lime juice, 2 tsp honey, 1/4 cup cilantro leaves (chopped), 1 clove garlic (minced), 1/8 tsp salt.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Sweet Chilli Marinade ⁣⁣⁣⁣⁣   ✖️ 3 tbsp sweet chilli sauce, 1 1/2 tbsp soy sauce, 2 tbsp water. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Jerk Chicken Marinade ⁣⁣⁣⁣⁣ ✖️ 1/2 tsp dried thyme leaves, 1/2 tsp ground allspice, 1tbsp brown sugar, 1/4 tsp salt, 1/4 tsp pepper, 1tsp garlic powder, 1/4 tsp cinnamon, 1/4 tsp cayenne, 1 tbsp olive oil, 1 tbsp lime juice. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Lemon, Ginger Marinade ⁣⁣⁣⁣⁣ ✖️ 1 tbsp olive oil, 1 tsp lemon juice, 1 tsp minced ginger, 1/8 tsp salt, 1/8 tsp chilli flakes. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Honey, Garlic Marinade ⁣⁣⁣⁣⁣ ✖️ 1tbsp olive oil, 1tbsp soy sauce, 2tbsp honey, 1 clove garlic (minced), 2tbsp water.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Yoghurt Curry Marinade ⁣⁣⁣⁣⁣ ✖️ 2tbsp yoghurt, 1 tsp lime juice, 1/8 tsp salt, 1 tsp curry powder, 1/2 tsp brown sugar. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Chipotle, Lime Marinade ⁣⁣⁣⁣⁣ ✖️ 1tbsp olive oil, 1 tsp adobo sauce, 1/4 tsp paprika, 1tsp brown sugar, 1 clove garlic (minced), 1 tbsp lime juice, 1/8 tsp salt. ⁣⁣⁣⁣⁣
Read More