Your Weekly Nutrition Roundup
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Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a nice and simple recipe to start with: Hoisin Chicken Lettuce Cups. You only need the five ingredients listed above and the prep couldn't be simpler! This is a fantastic low carb recipe for those of you who are training a little less but want to keep your protein intake up. You can also batch cook the chicken ahead of time and then build your meal on the day!

Directions: Serves Two

  1. Put a pan on high heat.
  2. Cut the mango into 1cm cubes.
  3. Scrunch the mango stone over a bowl to extract the pulp and juice and mix with the hoisin sauce.
  4. Divide the sauce into two pots.
  5. Pound the chicken breasts down with your fists until they are equal thickness throughout.
  6. Cover with 15ml of olive oil, a pinch of salt and pepper and cook.
  7. Trim the lettuce and snip the cress.
  8. Once cooked, slice up the chicken.
  9. Assemble your wraps and enjoy!
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Cook Along with Tom at 11:00 16th May on Zoom

Meeting ID: 150 324 316
Password: 711711

Post Training Nutrition

We get this question a lot and it needs to be broken down into two components: What to eat immediately after training and what to eat throughout the day post-WOD.
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Do I need to be drinking a post-WOD Shake?


There are many variables and you must not overthink it. First and foremost, you need to focus on your goal and your overall calorie and macro consumption throughout the day. If you're getting this wrong, then trying to time your post workout anabolic window is meaningless!

If you are on top of your nutrition, CrossFit WODs generally use a high amount of glucose, the preferred fuel for high intensity or voluminous physical exertion. You should be focusing on replenishing your stores of carbohydrates if you want to be building muscle! Wait, I thought protein built muscle? Yes, it does, but carbs consumed immediately after training provide a powerful means of preventing muscle-loss through the secretion of insulin, a highly anabolic hormone.

In practical terms, post training, aim for a high carb, high protein drink for quick absorption with little fat. If there is any time in the day you are allowed to consume sugar, it's now!
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REPAIR, REPLENISH and REHYDRATE

 
Immediately after training and the rest of the day, you should be focusing on the 3 Rs.
 
Repair: Damaged muscle tissue with protein. Protein is key for muscle growth and repair and you should aim for 30-40g of high quality protein of 0.4g per kg body weight.

Replenish: Depending on your training style and type of training session, you'll need to replenish your stores of carbohydrates. Aim for 1g per kg of bodyweight. If you are training again within 24 hours and using similar muscle groups then you need to fill your tanks up quickly.

Rehydrate: You should be drinking around 2L of water a day anyway but immediately after training and especially with this hot weather, you should be looking to rehydrate any lost fluids. If you're doing more than one session a day, this becomes even more imperative and you can add an electrolyte table/powder to your drinks.
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MetCon Outdoors

The decision by the Government not to allow gyms and leisure centres to open on 4 July was pretty disappointing. But we’re not going to let that get us down! We’ll be introducing some outdoor MetCon classes for you from Monday 29 June. These classes will be available only to paying members on monthly memberships. Due to limited capacity, we will not be allowing new members to join at this time.

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Supplements 101

In this week’s video, Coaches Jamie & Tom discuss the role of supplements as part of a nutrition and training programme, including the benefits of various supplements and when they should be used.

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When will SLEVEN Reopen?

A number of members have been asking this question, especially as some gyms have begun to announce their planned reopening dates. We wish that we had some concrete news for you, with a date for opening our doors again. We’re hoping that it will be in July but, frustratingly, the Government has given no further indication nor any information on the restrictions, if any, on how we’ll be operating when that happens.

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Nutrition Priorities

Coaches Loz & Tom discuss sorting your priorities when it comes to nutrition and making sure you put an emphasis on the important things, so you aren’t wasting our precious time and energy on things that aren’t going to give you results!

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Welcome to SLEVEN Fitness

It’s been a rollercoaster week to say the least! We announced on Monday that we were to disaffiliate from CrossFit and we remain steadfast in this decision.

Last night, CrossFit HQ announced that Greg Glassman Retired and that Dave Castro is to assume the role of CEO of the company. CrossFit HQ also published a long letter explaining why they didn’t just say something. Nick, Tim & Loz have been involved in CrossFit for a minimum of 9 years each and not only was it our passion, but also a livelihood, so it’s sad to sever our links in this way.

We are not ones to dwell on the past and the future for us is not CrossFit, it’s SLEVEN!

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Nutrition for Running

In this video, Tom discusses nutrition for running. With our running club in full swing, Tom covers pre-workout fuel, post workout fuel, hydration, intra-workout nutrition and when to run!

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Welcome to Sleven Fitness!

We’re open for business! To permit social-distancing, we are operating at reduced capacity and our classes, especially in the evenings, are busy! If you’re looking to sign-up, we’d recommend that you set the start date of your trial membership a minimum of one week from today so that you can book places in the classes of your choice. It is likely that we will restrict the availability of new memberships very soon so don’t delay – join our unique community and kick-start your fitness today!

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