So due to work, family, or other life obligations your CrossFit workout comes in the evening. Crossfit Nutrition plays a huge role in calming down after an intense workout.
In order to improve sleeping well after an evening training session, there are a few tips and tricks an athlete can do. Nutrition, relaxation, and meal preparation are just a few ways to get quality sleep after a great CrossFit workout.
RELAXATION TECHNIQUES
Here are a few tips to reduce stimulation, lower stress hormone levels, and encourage quality sleep.
- Read, listen to music, or meditate
- Engage in some deep breathing AKA belly breathing for up to 10 minutes
- Rest in a completely dark room
- Turn off electronics 45 minutes before bed
THE IMPORTANCE OF GOOD QUALITY SLEEP
Diet is crucial to optimizing health and performance. Crossfit Nutrition supports the foundation of the CrossFit pyramid.
The basics of CrossFit nutrition include prepping meals, eating more vegetables, limiting alcohol consumption and of course getting to bed early. A major part of sleeping well is a proper diet.
“Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
“Each level builds on the level below it,” explains Nicole Carroll, director of certification. “If your nutrition sucks, these things will not be where they could be if it were more solid.”
Here are some recipe ideas and foods to include in your diet for healthy sleep:
- Quinoa with Turkey Meatballs
- Greek yogurt with cherries and berries
- A brown rice vegetable stir fry with baked salmon
- Chicken with black beans and sweet potato wedges
All of these meals or snack ideas come with a solid source of protein and good carbs.
In order to produce a great night’s sleep your body has to produce three chemicals
- Tryptophan
- Serotonin
- Melatonin
Some of the best foods you can to eat to aid in quality include:
- Lamb
- Prawns
- Seafood
- Green vegetables
- Sweet Potato
- Cherries
- Berries
- Almonds
- Walnuts
- Seeds
MEAL PREPARATION
Prepping your food ahead of time will lower the decision stress of what to eat, what to buy, as well as prevent late night shopping. Here are some starter tips for meal prep.
- Use up frozen homemade meals that are quick to heat up
- Plan fast cook meals such as stir fry, omelets, or Buddha bowls
- Use quick-cook packets of food like lentils and quinoa. Add in veggies and cooked lean meat for an easily made meal
- Make extra food the night before
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