Team WOD: Bring a friend Filthy Fifty:
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Double Unders
Partners alternate every 30 seconds
Made up of 20 different amino acids, protein is an unquestionably important part of your diet. If there is someone in your life that says otherwise, you have my permission to never speak to them again. The order in which these amino acids are arranged will determine its use in the body. A certain sequence may be used to create a hormone where as another sequence may assist in muscle repair after today’s workout.
These amino acids are needed in the body for many of its functions. That is why it is extremely important that you ingest them in one way or another. With that said, generally, your body can produce 11 of the 20 amino acids on it’s own. The other 9 have to come from your diet as the body is unable to create them. Some animals (rats) produce less amino acids and some produce more (tigers).
Now that we know what a protein is, let’s talk about where we can find it, especially those 9 essential amino acids.
Delicious dead animals: it is a common fact that all 9 essential amino acids can be found in any of the many delicious meat sources.
Plants, seeds, veggies, and other things that don’t have a face: it may not be as widely known, but all essential amino acids can be found in these food sources. The only problem is that you will need a combination of them as no one single food has a complete protein profile. Also none of these foods provide, as far as grams of protein per serving, the amount that meats can.
Whatever your source of protein, it should be varied. If you are going to eat meat, you shouldn’t just eat steak, you should eat other animals and also their organs. If you are going to take a vegetarian approach, cover your bases by getting your proteins from as many different sources as possible.
Based on your weight and lifestyle goals, you may need more or less protein. For normal function, you need about .7 grams of protein per pound of body weight. The greater your energy expenditure and the more intense your physical demands are, the greater this number should be.
Gino the normal guy = 195 lbs (as of this morning) needs 136.5 grams of protein for normal human function. This isn’t even me showing off.
Gino the crossfitter = 195.4 (because every bit counts) needs to increase his protein intake to about .75g/lb – .8g/lb and thus he would need 146.25 – 156 grams of protein. Which he will use solely for gains.
Gino the olympic level athlete who probably trains twice a day almost every day = 195.4 (needs to lose weight) needs to increase his protein intake to 1.0g/lb or more based on his physical demands. Thus he would need 195 grams of protein or more. This isn’t even my final form.
I know that many of you at our gym have a protein phobia or are not getting NEARLY enough of it. I strongly recommend that you give it a shot. You will see your workouts and your recovery improve drastically.
Tomorrow protein will kill you though,