Category

CrossFit Kids

How Many Carbs Should I Be Having? First Let’s Look in the Mirror

In a world of keto, low carb, high fat, low carb high fat, paleo, primal, vegan and carnivarian (actually a thing now) there’s no wonder there’s so much mass confusion about what the best diet is. Amongst these doctrines, there is very little room for context – the low carb keto folk will say that carbs are the devil, without considering someone’s level of exercise or hormone status, while some vegan folk think that plants will change the world and meat causes diabetes – an actual claim from the recent propaganda film: What the Health.

And I get it, tribes are cool and extremes are easy, but in order to work out what YOU should be eating, the solution goes beyond tribalism and into your personal framework. We learnt this in my previous post on carbs making you fat where I made the claim that carb intake should be dependent on your activity level and goals (weight loss, mass gain, performance). In this post we go deeper and look at different bodytypes and their ability to turn carbs into energy or store as bodyfat…. Yes, there’s solid evidence to say that your carb intake should be determined by your bodytype!

Let’s look at the three main bodytypes or somatotypes made popular by William Sheldon in 1940 (you might remember them from high school health class):

  1. Ectomorph
  2. Mesomorph
  3. Endomorph

Two important footnotes:

  1. You’re not one strict bodytype. It’s important to know that you don’t fall strictly into one category – categorisation always sucks! Rather, we’re a mix of all, and have one dominant bodytype, much like the vata, pitta and kapha doshas in ayurvedic medicine.
  2. You can move between bodytypes. It’s also possible that an endo can become a meso or a meso to become an ecto. Diet, activity and lifestyle play a strong role in where we sit and where we can go – GREAT NEWS!

Ectomorph:
These folk are usually long, lean and wirey. They are known as “hard gainers” as they will have a tough time putting on mass. They use strength from their nervous system rather than muscle mass, making recovery extra important.
On Carbs: These guys shouldn’t worry too much about how many carbs they’re taking in. They’re usually sensitive to insulin (good thing), making them efficient carb burners. They’re usually sympathetic nervous system dominant, have a high metabolic rate, and can annoy many of their friends by eating whatever they want and remain thin.

Nutrition recommendations: Ensure you’re getting a good amount of carbs throughout the day, particularly around exercise. Also make sure you’re getting protein at every meal. Your body wants to stay lean, so make sure you keep your muscle mass high by eating enough protein. And don’t use your ecto status to eat whatever you want! You must take care of your gut, liver and nervous system (all seem to be more sensitive with ectomorphs) by eating quality foods.

Exercise recommendations: You may like your cardio because you’re good at it, but don’t ignore weight training as it’s probably going to be more important for you. Do compound exercises (squat, bench press, pullup, deadlift) at a heavy weight and make sure your nervous system is well recovered between sessions.

I hate celebrity comparisons but Beiber is all Ecto

Mesomorph
These guys are characterised by having higher levels of testosterone and growth hormone, and  having a high potential to gain muscle mass. Like their ectomorph friends, they’re usually more insulin sensitive, making it easy to process carbs, especially if they’re active. Ectomorphs usually hate these guys as they can spend a few months at the gym and be looking like the hulk.  Mesomorphs guys should still watch what they eat if they want to stay lean, as a big off season can mean storing of bodyfat. Carbs should still be eaten at every meal, and should be prioritised around training.

Nutrition Recommendations: Eat a mixed diet of proteins, carbs and fats, getting a solid serving of carbs in around workouts. If you’re more sedentary, watch your carb consumption if you want to keep lean and mean.

Exercise Recommendations: Ensure you keep up a regular training regime. Don’t let it slide and rely on your natural athleticism! Embrace variation and get into both strength and conditioning.

Serena Williams: The ultimate Meso.

Endomorph
Our more grounded, heavy set friends, these folk are known to be less active, and often curse themselves for their uncanny ability to put on weight… They’re usually weapons in the weight room, and have a natural ability to lift BIG.
Carbs for these folk should be taken in with caution, as too many can easily be stored as bodyfat. Getting the bulk of them in around exercise is a good idea, and monitoring their intake at our times in the day is also recommended.

Nutrition Recommendations: Prioritise fat and protein, and get the bulk of your carbs around your workouts. A low carb diet might work well for you, particularly if you’re sedentary. Also, chew your food for improved satiety signalling and watch for portion sizes! If you’re new this, you might want to track your calories via an app like myfitnesspal to get an idea of where you’re at.

Exercise Recommendations: Move! It may not always feel easy but trust me it’s worth it. Cardio might feel tough, but it’s going to do you the world of good and give you energy! And cardio doesn’t always mean running! If you can’t make it to the gym, then a long walk is nearly as good.

If anyone knows this lady, I’m currently taking on new clients.

So what to take away from this? Work out where you’re at, where you want to go, then put together the right plan to get you there. If you need some help getting yourself there, that’s where coaches come into play!

Feel free to get in contact here to organise your free consultation and talk about your health coaching options.

2015_19_02_BAREFOOTHEALTH0175Steve is a Functional Diagnostic Nutrition Practitioner. While based in London, he works with clients around the world to restore health using fitness, nutrition and lifestyle protocols.
*Disclaimer: This post is for information purposes only, and is not designed to diagnose or treat any disease. Always seek help from a medical professional whenever you undergo any dietary change.

 

References:

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin SecretionThe DIETFITS Randomized Clinical Trial. JAMA. https://jamanetwork.com/journals/jama/article-abstract/2673150

The role of carbohydrates in insulin resistance. The Journal of Nutrition. DOI: https://academic.oup.com/jn/article/131/10/2782S/4686473

Main characteristics of metabolically obese normal weight and metabolically healthy obese phenotypes. Nutrition Reviews. DOI: https://academic.oup.com/nutritionreviews/article-abstract/73/3/175/1837133?redirectedFrom=fulltext

Somatotype, Nutrition and Obesity. Reviews on Environmental Health. DOI: https://www.ncbi.nlm.nih.gov/pubmed/11199249

Somatotype and disease prevalence in adults. Reviews on Environmental Health. DOI: https://www.ncbi.nlm.nih.gov/pubmed/12088094

Andrew's letter to the gymnastic kids


Once again, well-done gymnastic kids
We need you to bring enthusiasm, energy, brightness and a sense of fun to our sessions.
YOU BROUGHT IT!
In future years,  as you grow and mature, people, employers and friends will value the energy you bring. Never lose your love for life. Some may try and take it from you. Don’t ever let them!
So today, we let you play  “let see how can you travel down the tumble track”. Some walked, some bounced, some did a handspring, some landed on their bottoms.
All a great opportunity to think, and practice how to move from one place to another.
Then we asked you ” design your own warm up” and you as a group  suggested  a “run down the carpet, cartwheel, up the track, hop down the carpet ( 1 leg), then forward roll, up the track, hop R up the carpet, then backwards roll, then jump up the carpet and kick to handstand.
It’s a great start, and you put that together as a group.
Well done!
Let’s think about what a warm-up is! It’s about preparing you for the work to come. If you were going to run, you would walk, then jog, then run. So think about how we can improve this?
Here are some questions.
How can we prepare your wrists? Straight to cartwheel seems a bit harsh. How could you get from one side of the track without all your weight on your hands (hint. Bear crawl/ Spiders)
What moves do we need in gymnastics? Obviously the moves you have come to learn, but they all depend on key moves. What comes before most moves? ( Hint A big step/  A  lunge)
When we jump, is that it?   In gymnastics, it’s never a just a jump. You have to jump, then do something. Ever thought of jumping and using those basic shapes we use in the shape game?  Jump into a tuck, jump into a star, jump into a straddle,   jump into a straight shape.
Next week, we will look again at the warm-up you want to do.
I’m excited about what you will bring to that lesson.
 

Kids love handstands

Thursday 4.15 saw another fun packed hour as our gymnastic kids, bridged, stretched,  rolled, jumped, and practiced cool things like handstands.
Who doesn’t want a handstand?.
If you have active children and you can get them to  Bethnal Green E2 for 4.15 on Thursdays for an hour of  fun  why not email Matteo@crossfitlondonuk.com  to have a look at the class (whether for this term or the next)
You can see more information about our tumbling for kids course, here
However, if  tumbling and flying through the air, isn’t quite what your children (8-12)  are after,  you  should consider our  Crossfit Kids programme.  Fun, fitness and a load of stuff to learn. Check it out here

CrossFit Kids: Spring Term 2018

Whilst you enjoy a well deserved family Christmas, you probably ought to start thinking about what your kids will be doing in the Spring Term (2018).
It’s a fantastic idea to check out CrossFit London  in Bethnal Green E2.
We currently offer a gymnastic (tumbling) class for kids , and a CrossFit Class for kids. With the spring term 2018 due to start in early January, get your child (8-12) booked into one of our motivating sessions. They can either learn to tumble  (front tuck, back tuck, handsprings, handstands, etc.) in our gymnastic class, or focus on learning lots of weightlifting techniques combined with  rope climbing, hanging or stuff, jumping over, on and in stuff, and generally getting fit in  a fun supportive way in our CrossFit kids class. We can get your child those essential pull ups and box jumps that you know you want them to be have.
You can of course book into both. Parents and guardians are welcome to stay and watch. CrossFit kids is Mondays 16:15-17:15. kids gymnastics is Thursdays 16:15 to 17:15.
Keep an eye open for our holiday camp.