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28 Mar, 2024
OVERVIEW Getting your kids to eat healthy can be a challenge. Toss in trying to manage school schedules, sports and everything in between and you may find yourself grabbing the first thing that is edible for both you and your kids! We get it! This is why we created the CrossFit Indiana Kids Snack List that includes easy to grab snacks along with our go to whole foods that will help to save time while still eating healthy! Check it out! PACKAGED SNACKS Mary’s Gone crackers and cheese or salami - From the Ground Up, or Hu Kitchen brand are great too! Applegate Naturals mini breakfast sausages - cut into skinny sticks Chicharrones/pork rinds - Epic , or 4505 brands Barnana plantain chips (they use coconut oil) with hummus, guac, or in a taco bowl Siete chips or tortillas Lesser Evil Paleo Puffs - they make small kids bags too Purely Elizabeth products with some yogurt and Bub’s collagen powder Sprouted oats ( One Degree brand is sprouted - helps with easier digestion and absorption) mix in a cooked egg or egg white, seeds, nut/seed butter, collagen, yogurt, or small portion of fruit - always make sure there is some protein with it. You can pack these in glass jars or Tupperware if she has access to hot water to pour on top of quick oats and can let them sit for 10 minutes. If you can't find One Degree brand, at least look for organic, and try using a crockpot overnight to cook the oats for longer. My Serenity puffs - made for babies and toddlers, but they are good for all ages! Serenity Kids Pouches - if you are starting with your baby, start with the animal protein rich ones (beef, salmon, chicken, turkey), get them used to those! Serenity Kids Pouches - if you are starting with your baby, start with the animal protein rich ones (beef, salmon, chicken, turkey), get them used to those! WHOLE FOOD SNACKS Salami and/or cheese Yogurt, unsweetened (full fat and grass fed, sheep milk, OR coconut - I like Forager, Cocojune or Harmless Harvest brand) with seeds and/or nut/seed butter - add a protein powder (Bub’s Collagen or Amy Myer’s Paleo Protein) Jerky - brands: Chomps Beef Sticks (Costco, Thrive Market , and Sprouts), PaleoValley (online), Epic (at most stores), Lorissa's (at Costco) Sliced organic turkey or chicken rolled up with cheese or hummus OR, made into a “sandwich with Siete tortillas Bacon (can pre-cook and saved for a snack) - get one with the least amount of ingredients and sugar! Costco “Paleo Chicken Sausages” or “100% Grass Fed Beef Sausages” cut into sticks or small chunks Soft boiled eggs with salt and/or their favorite seasoning or dip Grass fed or raw (if possible) cheese - if tolerated well Snacking veggies and hummus or nut/seed butter (bell peppers, celery, sugar snap peas, carrots) Coconut butter (they make in travel packs) - good fats and a sweeter snack - can put on bacon, sweet potatoes, or oatmeal, or have on its own. Dates with or without nut/seed butter Homemade popsicles using fruit, yogurt of choice, collagen/protein powder, LMNT flavor of choice, water and ice. SWEET SNACKS Three Wishes, One Degree , or Lovebird brand “o’s” cereal are all great cereal/snack options - always pair with a protein when you can (yogurt, milk, protein powder, meat, eggs, etc)! RxBars , GoMacro Bars - cut in half as a treat Smart Sweet or Yum Earth Lollipops Hint Juice Boxes (or LMNT electrolytes if making at home) “Hot Chocolate” -Chocolate LMNT with water and choice of milk - add collagen for protein! Cookies - Simple Mills and Toto Foods brand Smores - Simple Mills grahams or GF graham crackers with dark chocolate Justin’s Almond Butter cups and your choice of marshmallows or homemade paleo marshmallows Want to learn more about CrossFit Indiana and what we do? Click HERE! Want the full EBook? Email cj@crossfitindiana.com
22 Mar, 2024
CrossFit, with its high-intensity workouts and focus on functional movements, demands a lot from the body. To fuel those intense sessions and support muscle recovery, many athletes turn to protein shakes. But the question remains: Should you drink a protein shake when doing CrossFit? And if so, when is the right time, and how much should you consume? Let's dive in. The Case for Protein Shakes in CrossFit Protein is crucial for repairing and building muscle tissue, making it an essential component of any athlete's diet, including CrossFit enthusiasts. Protein shakes offer a convenient and efficient way to consume a concentrated dose of protein, particularly in the post-workout window when the body is primed for nutrient uptake. When to Drink Protein Shakes Post-Workout: The post-workout period, often referred to as the "anabolic window," is a critical time for replenishing glycogen stores and providing the body with essential nutrients to support muscle recovery and growth. Consuming a protein shake within 30 minutes to an hour after your CrossFit workout can help kickstart this process and accelerate recovery. Pre-Workout: While the emphasis is often placed on post-workout nutrition, consuming a protein shake before your CrossFit session can also be beneficial. This can help provide a readily available source of amino acids during your workout, potentially reducing muscle breakdown and enhancing performance. How Much Protein? The amount of protein you should consume depends on various factors, including your body weight, goals, and overall dietary intake. As a general guideline, aim for around 20-30 grams of protein per serving in your post-workout shake. If you're consuming a shake before your workout as well, you can adjust your total protein intake accordingly, ensuring that you meet your daily protein requirements. Choosing the Right Protein Shake Not all protein shakes are created equal, so it's essential to choose one that aligns with your goals and dietary preferences. Whey protein, derived from milk, is a popular choice due to its high-quality amino acid profile and rapid digestion rate. However, if you're lactose intolerant or following a vegan diet, there are plenty of plant-based protein options available, such as pea protein or soy protein. We have a full line of Podium products in house to support your protein needs. Protein shakes can be a valuable tool for CrossFit athletes looking to optimize their performance and recovery. By consuming a protein shake at the right time, such as post-workout or pre-workout, and in the appropriate amount, you can support muscle repair, enhance recovery, and fuel your body for peak performance. Remember to prioritize whole foods in your diet 1st, as they provide essential nutrients and micronutrients that are not found in protein shakes alone. Ultimately, finding the right balance of protein intake, both from shakes and whole foods, is key to supporting your CrossFit journey and achieving your fitness goals. So, next time you're debating whether to reach for that protein shake, consider the benefits it can offer to your CrossFit performance and recovery. Need help deciding the right path? Schedule your free consult with us
By CJ Lyons 14 Mar, 2024
Bring a friend week march 18-23, 2024 Always wanted to try CrossFit? Let's do it! Join us March 18-23, 2024 for our Bring a Friend Week! This is a FREE week long opportunity for you to try out our classes and do so alongside some awesome, supportive Coaches and Members. WHAT: Bring a Friend Week is designed to welcome new faces into the gym and integrate them seamlessly into the community. We've spent countless hours making sure that we're ready for you. We want you to experience what a real CrossFit class feels like inside the box. Our workouts are designed for you. We are about open communication. Your coaches will connect with you to make sure you are moving well and ensure safe movement to avoid injury. WHY: #1 Referrals are how we reach more people. We believe in CrossFit and know that sharing the methodology will reach more people in our community that need and want to move better and feel better. #2 THIS WEEK ONLY we offer new memberships 40% off their 1st full month! Members, we didn't forget about you. We're giving out $50 cash this week only! #3 Join us Saturday after the 9am WOD for coffee and a meet and greet. #4 The best part!!! This is just the beginning of a lifetime journey to the person you always wanted to be. We can't wait to walk beside you on this journey! HOW: Simply reach out to us , email , or call and we'll contact you right away! We can't wait to meet you!
07 Mar, 2024
10 Jan, 2024
2024 CFI Intramural Open
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