CrossFit Sandy Macros Nutrition Challenge – Summer 2016

Summer is here and the time is right for a nutrition challenge! CrossFit Sandy had offered annual Paleo Challenges for the past several years. Since many of us are now well versed in the value of eating real food, we’re to progress to a more detailed approach to eating for performance, health and aesthetics. This summer we are offering a Macros Nutrition Challenge.

What are “Macros”?
There are three macronutrients – Protein, Fat and Carbohydrates. Balanced nutrition, good health and optimal performance require all three macronutrients in your daily diet. Like Paleo, a Macros based diet should prioritize whole, minimally processed and nutrient dense foods. Unlike Paleo, a Macros based diet understands that occasionally you are going to splurge on pizza or cupcakes. This diet gives you a mechanism to manage your total daily numbers, enjoy the occasional indulgence and still reach your goals.

How Do I Determine My Macros?
The amount of each macronutrient in your daily diet is specific to your target weight and activity level. As part of the Challenge registration you will provide information so we can calculate your daily macronutrient targets. Each participant will receive a customized calculation of the Protein, Fat and Carbohydrate grams that should be consumed each day, as well as pre and post workout nutrition guidance.

Challenge Dates
The 2016 CrossFit Sandy Macros Nutrition Challenge (the “Challenge”) lasts five weeks. The Challenge begins on Monday, June 6, 2016 and concludes on Sunday, July 10, 2016.

How to Enter
To enter the Challenge, go to the Registration Page. The cost for participation is $30. Registration is limited to current members of CrossFit Sandy.

Challenge Requirements
In order to participate in the Challenge you must:
1. Weigh, measure and track all food consumed during the Challenge.
Use the FatSecret App to track dietary compliance. Daily tracking is strongly recommended. At minimum tracking must be completed weekly.

2. Complete the Monthly Baseline workout at the beginning of the Challenge (6/6/16) and the end (7/11/16) of the Challenge.
Use the SugarWOD app to track workouts

3. Take before and after body measurements, record weight at the beginning and the end of the Challenge.

Challenge Scoring
Macronutrients
Maximum Potential Points Per Week: 21
Points earned for tracking food consumed each day and being within 5% of your target for each macronutrient..
Protein (1 point), Fat (1 point), Carbohydrates (1 point)

Workouts
Maximum Potential Points Per Week: 15
Points earned for working out five days each week. Workouts can consist of WOD’s, weightlifting class, sports and other aerobic activity outside of the gym. To count as a workout day, WOD results or activity must be logged in Sugar WOD.
Daily Workout (3 points)

Pre & Post Workout Nutrition
Maximum Potential Points Per Week: 10
Points earned for consuming target per and post workout Protein and Carbohydrates
Pre-Workout Nutrition consumed 25-45 minutes before workout (1 point)
Post-Workout Nutrition consumed within 15 minutes after workout (1 point)