Crossfit Kingdom

WOD

400m Run

10 Chin Ups (no kipping allowed!)

10 Snatches  95/55

AMRAP 20 minutes

Post your rounds to comments!

Continuing from a post I made on our CrossFit Girls blog, I wanted to post this article from the CrossFit Journal that discusses the difference in low-glycemic and high-glycemic carbohydrates.  High-glycemic carbs come from sources such as breads, pasta, rice, and breakfast cereals. Wheat, whole grains and dairy, although lowER, are still not low on the glycemic index when compared to other sources of carbohydrates like veggies and fruits, and can promote a host of other health problems that I won’t get into during this post. Here is a clip of the article. If you have a subscription to the CrossFit Journal, I suggest you read up and learn more about how different kinds of food produce an insulin response in your body that ultimately can be very unhealthy.

“Zone Diet creator Dr. Barry Sears has said people should treat food as a drug, and Dr. Michael Ray agrees.

Speaking at a recent Level 1 Cert at Elite 400/CrossFit Northern Ireland, Dr. Ray addresses macronutrients and their effects on the body. Simply put, your body needs carbohydrates, but different kinds of carbohydrates can produce very different changes in the body.

Low-glycemic carbs will slightly boost insulin and glucose levels for a longer period of time, while high-glycemic carbs send them skyward for a short period of time. When the levels plummet back down, you feel hungry, and if you eat high-glycemic carbs again, you’re setting a pattern of insulin spikes that can have negative effects on the walls of your blood vessels.

Consuming protein encourages the release of glucagon, which helps blunt insulin spikes, and eating low-glycemic carbs reduces the potential for sharp peaks even more. The inclusion of fat in a meal slows the absorption of high-glycemic carbs and further reduces the likelihood of dramatic increases in hormone levels. The result of a well-planned meal: nicely regulated levels of insulin and glucose.” READ MORE