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WE LOVE MEAT!!!!

Date: 20 Oct 2014
By: admin
Comment: 0

Keep calm and Love Protein

 

It’s Monday so I’m bringing you some more info on our favorite topic other than CrossFit…NUTRITION.

Any athlete no matter their sport would agree that protein is crucial for muscle growth. It actually may just be a little more important than your realize.
Why is protein such a wonder macronutrient?

Lets break it down from the beginning. Protein in a MACROnutrient…meaning that our body needs large amounts of it daily. It is imperative not only to athletes for strength and mass building, but for every human with a desire for their body to function. Protein is essential to our immune system, ph balance, structure, movement, and transfer of nutrients in our body.

 

I’m going to lay out some boring stuff, but I need to give you some background on this…

Immune Function

When your body is exposed to the bad stuff such as bacteria or a virus your immune system sends out proteins called antibodies. These antibodies attack the bad stuff in an attempt to kill the suckers and stop the virus from kicking you down.

pH Balance

It’s not often that we think well I hope my pH says on track today, luckily protein blast that worry out of our brains. Protein helps to keep our pH balance in check.  When the food we eat and the air we breathe is not ideal for our bodies, protein steps in as a buffer. When our bodies are not at a neutral pH it can lead to a lot of unwanted health problems and chronic disease.

Structure and Movement

There is protein in every single cell in your body – from your hair to your nails to your muscles and organs. These proteins are known as structural proteins:  they literally provide the structure for your body. Without them you could not CrossFit, run, or even stand.

Transportation

Proteins transport nutrients in our body. They keep our electrolytes in check by carrying sodium and potassium into and out of cells. Proteins carry vitamins from our organs to our cells.  Hemoglobin is a specific protein in your red blood cells that carry’s oxygen from your lungs to your cells.

Now that I have protein ingrained in your brains, let’s chat about how much.

The MINIMUM amount of protein for athletes should be at least .55 grams/pound/day. Depending on your sport or training, the daily requirement can go as high as .9 to 1 grams/pound.

If you’re an avid athlete/crossfitter, with goals of muscle gain, increased performance, and fat loss I would shoot for .8-1 grams/pound per day. (Personally I take my clients body weight or goal weight and set that as there protein intake)

Let’s talk timing. Is there a right and wrong time to eat protein?

Best rule of thumb is to just get it in.  EASY ENOUGH.
Many recent research studies now say to forget what has been drilled into your brain about pounding protein post workout. Your anabolic window may last up to 6 hours after a workout or it may not exist at all. Just try and distribute your protein throughout your day. That way your body can more effectively absorb what you’re putting in.
For those of you who haven’t been in the game so long, here is a breakdown of what type of protein to consider when you’re fueling your body.
I recommend trying to get your protein through nutritional food sources first and then if you’re having a hard time fitting in the rest you can look to high quality protein powder and other such supplements.

Seafood

Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. Stick with one egg and a few whites and you got high protein without the added sodium and cholesterol.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than it was 20 years ago.

Soy

Occasionally subbing soy protein instead of sources of higher-fat protein

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

 

Don’t forget if you have questions just find me at the gym!

Now go get your protein on!

-Cass

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  • 2010 CrossFit San Diego/Arizona Sectionals and Southwest Regionals (8th place finish)2011 CrossFit
  • Open (8th place finish in Southwest Region)
  • 2011 CrossFit Regionals (9th place finish in Southwest Region)
  • 2012 CrossFit Regionals
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“Full Strength is my home. I am surrounded by an amazing support system every single day that welcomes new people with open arms. Being one of the oldest CrossFit gyms in Phoenix has given us the opportunity to build an amazing coaching staff, program, and reputation. We have experience, knowledge, and want to motivate every person that walks in our doors. We are more than a gym…we are a community created by people like you!”

Chayet Pagano

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Level 1 Certification

ACCOMPLISHMENTS:

Chayet was born in Colorado and spent his childhood in Denver Colorado, San Diego California, Cabo San Lucas Mexico and San Pedro Sula Honduras. He also enjoys traveling and has spent time in Australia, New Zealand, Tasmania, Canada and many countries in South and Central America. Chayet loves healthy living, especially organic foods and wild caught, grass fed, free range meats. He enjoys making his own natural toothpaste, deodorant and soaps and many other items. He also enjoys living like a caveman from time to time. He enjoys survivalism camping in the Grand Canyon Arizona, Lake Powell Utah, Glen Canyon Utah, Zion Utah and the South eastern mountains of California and the rockies of Colorado for weeks at a time sleeping under the stars and hunting and gathering his food. Discovering CrossFit in early 2009 fit right into the healthy lifestyle he was creating for himself. He enjoys outdoor activities and sports. His activities and sports include:

  • 2 years High School Wrestling
  • 2 years High School Wrestling
  • 5 years Surfing
  • 10 years SCUBA Diving
  • 10 years Ocean Kayaking
  • 10 years Kayak Surfing
  • 10 years Rock Climbing
  • 10 years Playing Baseball
  • 15 years Snowboarding
  • 15 years Survivalism
  • 20 years Barefoot Hiking/Walking/Running
  • 20 years Free Diving
  • 25 years Mountain Biking/Cycling/BMX
  • 28 years of playing and teaching guitar
  • 30 years Motocross

He also enjoys skydiving, cliff jumping, extreme down hill mountain biking and other adrenalin junkie based sports. He has also been a Beach Lifeguard for Manatee County in Florida. Chayet has also competed in numerous CrossFit and other competitions over the years, some of those include:

  • 1988 Soma Skate or Die Competition
  • 1988 San Diego Skaboard Competition
  • 1999 Del Mar Fairgrounds BMX Competition
  • 1990-1994 Potrero County Park Motorcross Series Competition
  • 1995-2000 Copper Mountain Summer Downhill Mountain Bike Challenge Competition
  • 1995-2000 Copper Mountain Snowboard Challenge Competition
  • 2001-2005 Alafia State Park Mountain Bike Competition
  • 2004-2005 Manatee County Lifeguard Beach Competition
  • 2005-2007 Back Alley Road Race
  • 2008 Dirty Tri, Triathlon (Placed in the top 20)
  • 2009 Muddy Buddy
  • 2009-2012 Fight Gone Bad Competition Fundraiser
  • 2009-2010-2011 CrossFit Fury Furious Fundraiser
  • 2010-2011 Skirt Chasers 5k Fundraiser
  • 2010-2011 PF Changs Rock and Roll 13.1k
  • 2010-2012 Barbells For Boobs Competition Fundraiser
  • 2010-2011CrossFit Luke Air Force Base Competition (on Luke Air Force Base in Glendale AZ, Placed 4th)
  • 2010 and 2011 Arizona CrossFit Affiliate AC2 Competition Fundraiser
  • 2010 Arizona Winter Open Competition Fundraiser
  • 2010-2011 Lift It Or Love It Fundraiser
  • 2010 Spartan Race (5k Course)
  • 2011 Spartan Race (20k Course)
  • 2011 Warrior Dash 5k Obstacle Course
  • 2011 Tough Mudder (16k Course)
  • 2011 Hammer CrossFit Sheepdog CrossFit/Gun Competition (Placed 1st)
  • 2011 Hammer Of AZ CrossFit Affiliate Competition (Placed 5th)
  • 2012 CrossFit For Hope Fundraiser
  • 2012 Reebox CrossFit @ Core CrossFit Hosted by 2x CrossFit Games Champions Annie Thorisdottir and Rich Froning Jr. Fundraiser
  • 2011-2012 East Valley CrossFit Strongman Competition (Placed 15th)
  • 2012 East Valley CrossFit Kong Fest (Placed 9th)
  • 2011 East Valley CrossFit Iron Fest (Placed 3rd in the 62k Weight Class)
  • 2010-2012 September 11th CrossFit Scottsdale Competition Fundraiser/Benefit

USAW Olympic weightlifting competition at East Valley CrossFit Chayet placed 3rd in 2010 and 2nd in 2011 in his weight class of 62 kilos
Competed in all 3 of the CrossFit Games Open competitions from 2011-2013 placing in the top 10% in the world and many 5K and 10K street and trail races including barefoot 5K’s.

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