Team ICON Training
Get 50% Off any of our Team ICON Training Programs in March using this code!
AY4G6U
Nutrition and Training Articles
How to monitor training and diet progress
Monitoring Progress Typically, those following a programme designed to improve body composition use weight as a sole measure of progression. This is an out dated approach that has a number of flaws which can mask potential issues with a programme as well as providing false feedback information regarding how much progress is being made; additional it can effect motivation and adherence if the numbers aren’t moving in the right directions. Problems with using scales Scales can be a useful tool when monitoring progress, however they have a number of limitations with regard to defining if the approach that you are...
Carbohydrate intake for Crossfitters: Part 2
Timing of Carbohydrates The most important factor with regard to body composition and performance is eating a diet that provides a calorie deficient / surplus / balance and long term adherence. Timing of nutrients will have little long term effect, if you are under / over eating relative to your goals (1). However, If two diets provide equal macronutrients and calorific intakes then it could be suggested that the diet that provides better calorie portioning (Ie. Where calories are directed) will have a more significant impact on body composition, well that’s the theory anyway. A factor that influences where calories...
Carbohydrate intake for Crossfitters: Part 1
Carbohydrates have a mixed reputation, depending on which guru you listen to, which websites you follow or your own general view on nutrition, your ideas about carbs are either positive or negative, some view them as essential others claim they are not. From a technical point of view, they are not essential as the body can function without them and we can fuel the body with other sources on energy (fat, Ketones). Crossfit HQ’s view on carbs is to eat enough to maintain performance, but not enough to cause fat gain, with the sweet spot being about 40% of...
When Is The Best Time To Take BCAA Powder and Tablets
Before we discuss the best time to take BCAA, whether that be tablets or powder, let’s first look at the importance of BCAA supplementation. Branch chain amino acids, or BCAAs, are one of the best supplements for muscle growth, muscle repair and muscle recovery. BCAAs are made up of three amino acids: Leucine, Isoleucine, and Valine. These three amino acids directly influence the muscles. BCAAs are found in protein-packed foods such as eggs and steak, or you can supplement with a BCAA powder too. Ingesting BCAAs either from food or supplementation, or both, on daily basis is important for muscle...