Category Archives: Nutrition Blog


“What Should I Eat?” by Anthony Campo

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Many times I am asked, “what should I eat?”


For the most part, that is a case by case basis but when it comes to a improving body composition “The Meat and Nut Breakfast” is the way to go.


I have first heard about this via my Coach James Fitzgerald of OPEX and continued to research the concept via Charles Poliquin.

What are the benefits?

  • Slow Rise in Blood Sugar to feel satisfied and prevent food cravings
  • What you eat in the AM will dictate how your brain and body will work for the rest of the day.
  • Nuts Provide a healthy source of fats
  • Neurotransmitter production for optimal brain function and energy production.
  • Hormone modulation to keep you energized but calm.
  • Protein synthesis and tissue repair for best results in the gym.


What proteins should you eat?

  • Bison
  • Venison
  • Turkey Patties
  • Freshwater Fish
  • Lean Ground Beef
  • Chicken Breast


The key to any healthy diet is food variety. Having a varied food profile is very important in reducing food sensitivity. For example, in 2012 I had an ALCAT test this test was took your blood and introduced it to particular foods and observed how reactive the blood became to the food. My test came back reactive to beef, egg whites, and cashews. At that time I had a routine of eating a lot of those foods. So, Below is an example of a sample week.


What does a sample week look like?

Day 1

  • 1-2 Buffalo meat patties
  • 1 handful of macadamia nuts

Day 2

  • 1 large venison steak
  • 1 handful of cashew nuts

Day 3

  • 1-2 Lean turkey burgers
  • 1 handful of almonds

Day 4

  • 1-2 lean ground beef patties
  • 1 handful of brazil nuts

Day 5

  • 1-2 chicken breasts
  • 1 handful of hazelnuts

Day 6

  • 8-10 gluten free chicken sausages
  • 1 handful of pistachios

What about eggs? That is the most often asked question when people read this article. Eggs is one the most common food intolerances, also they are digested too rapidly to sustain blood sugar for the first meal of the day. If tolerant to them, I like them for the solid meal workout that follows the post-workout shake.


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10 reasons why BCCA is a Must – Have!

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Branch Chained Amino Acids or BCAA for short has been proven over the decades as an athlete’s must have supplement. So what is BCAA?

BCAA is made of 3 essential amino acids: valine, leucine and isoleucine. Our bodies can not produce these and therefore we must get them from foods. Foods with high BCAA contents are chicken, beef, eggs and salmon. However when BCAA is supplemented, it goes directly into our bloodstream and bypasses the gut tissue, and liver. This could be an advantage for athletes during the training session.

And why do we want to take BCAA?

Here are the 10 reasons why you should. (You can find all the scientific research in this article here)

  1. Enhances muscle protein synthesis – you can metabolize protein and deliver them to your muscles quicker.
  2. Reduces catabolic (muscle breakdown) effects after workouts especially for athletes over 35 years of age.
  3. Increases fat burning effect an sustain fat loss.
  4. Decreases cortisol during intense workouts (CrossFit).
  5. Improves strength gain due to neuro-muscular adaptation.
  6. Decreases fatigue during endurance training.
  7. Decreases muscle soreness after workouts.
  8. Decreases muscle loss during endurance training.
  9. Improves insulin sensitivity.
  10. Aids in liver function.

With all these scientific back up, it’s hard not to find a reason why BCAA’s shouldn’t be part of your supplements list even if you don’t consider yourself an athlete.

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3 Supplements For Better Sleep

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The old saying of: “If you snooze, you loose” isn’t always right…

Our body does amazing things when you get proper quality sleep – raising testosterone, improve insulin sensitivity, lower blood pressure, and help you acting civilized and not wanting to jump off a bridge during the day! However, in the age of technology and constant stress, getting enough quality sleep isn’t easy. You don’t have to result to a glass of wine or Z quill or any kind of ambient, these 3 supplements when taken daily before bed time will help improve your sleep quality:

  1. ZMA – Has long been a supplement for serious athletes. They are zinc and magnesium aspartate combined. This supplement works on your sympathetic nervous system. It helps that part of the brain to calm down and peaceful. On top of that, many university studies have shown ZMA to have great effects on your hormonal health. Our “night time recovery” product at CFSC has ZMA as its main active ingredient!
  2. Taurine – I know…that’s that thing in all the energy drink right? Yes, but remember that all energy drinks contain a high amount of caffeine. When combining high caffein does with low taurine dose, the brain becomes more excited. However when taken alone, Taurine elevates GABA which is a chemical neurotransmitter that has soothing effects on the nervous system.
  3. Vitmain D3 – Our body works in a rhythm, meaning there are specific time of the day the body should feel energetic as well as hungry and tired. With today’s technology and lifestyle, we don’t have a rhythm. Vitamin D3 helps set our body back into that rhythm especially the circadian rhythm of your sleep!

These supplements are widely available and very affordable. While, they could never replace the quality of your foods, they could certainly fill in the holes of your nutrition and improve your life quality!



Nutrition & Supplementation For Competition Day

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The more I think about CrossFit competition the more I like to compare it to a track & field meet. It is due to the fact that athletes would compete in multiple events in the same day. With Surf City Civil War coming in 3 days, I’m sure some of you had already started to think about what kind of foods to bring on the competition day to help you refuel and re-energize. Unless you’re a veteran at competition and already know your body well enough, it is not easy to figure all this out on your own. And we have not even mentioned about supplements yet.

Before diving in any further, here are 2 rules to remember:

  1. It is highly individualized. If it works for you then great, it may not work for your teammates.
  2. It is not the time to try something new and different.

Alright, let’s move on.

  • Stay hydrated – unlike sports that involved weight classes such as weightlifting, poI werlifting, MMA; you are not required to weigh in. That means there’s no reason for you not to keep drinking water from the night before until your workouts are done. Especially when the event is held outdoor, the importance of hydration can’t be overstated. When you wait till you feel thirsty, it’s already too late. Sure, the excitement of the competition may make you want to go to the bathroom even more. However, being dehydrated will have a lot of negative effects on your nervous system and may even stress your adrenal gland out more than necessary. Don’t worry about feeling bloated as long as you keep sipping on water.
  • PaleNO? –  see what I did there :) ? Ok, this is where I’m most hesitant to write about mainly due to how deeply the Paleo diet has ingrained into CrossFit. Please read this part carefully! I do not generally recommend Paleo diet as competition day fuel mainly because how much energy it takes to digest Paleo foods and how long it takes to absorb those types of foods as energy. Nuts have way to high in fat and can’t absorb well between workouts while fruits are too high in fructose to be used as muscle glycogen. Meats take too long to be digested and with such high protein, it takes away the energy which you need for the workout to digest the foods.
  • Sweet and FAST – When I was lifting at USAW nationals this year, my coach had me sipping Gatorade and nipping on Mike n’ Ike every 10 seconds during my session…While CF competition is formatted differently than a USAW meet, the principle here is to restore glycogen in your muscle cells as fast as you can after an event. All foods that have high fructose corn syrups as sweetener should be avoided because they do not go straight to your muscle cells. I would recommend drinking your carbs right after each event. You have a few options to choose from – Vitargo, ATP mechanix post workouts, and a more readily available Gatorade.
  • Keep up your protein – Obviously eating meats is not the most efficient way to get your protein in, that’s when whey protein powder will come in handy.
  • What about solid foods? – If you’re able to tolerate solid foods, then it’s not a problem. Stick to what you know that does not make you feel bloated and weigh you down. I would recommend white rice, potatoes and sweet potatoes as a part of that. They have all the fast acting carbs that can be easily broken down and stored in your muscles to keep you going.

The key ingredient to be successful at any competition is having fun. Plan a little ahead with all your foods and supplements but don’t let it keep you from enjoying the events! Good luck competitors!

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5 Tips To Optimize Your Post WOD Nutrition!

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You’ve worked out hard, way too hard to not see any result. So in order not waste an ounce of your hard work, get the most out of your post workout nutrition with the following 5 tips.

  1. Use whey protein as the primary source of post WOD shake:
    Whey protein is a superior source due to its wide array of amino acids. On top of that, it is the quickest digested type so it can go straight into refueling and repairing you damaged muscles. All lactose has also been removed from whey protein so you should be fine using them even if you have lactose intolerant. If you still have concern, egg protein or beef protein is a great alternative.
  2. Add branch chained amino acids for greater protein synthesis (BCAA):
    The benefits of BCAA’s have been discussed multiple time in the past blogs. But did you know that Leucine, one of the essential amino acids, can greatly enhanced the protein synthesis?
  3. Keep ingesting proteins 3 hours after.
    This tip is not easy to follow but if you stick with this, you’ll notice your recovery time being cut down. Drink a protein shake with at least 30 g of protein right after your workout, followed by a meal with at least 20 g, then snack on after that. Here’s an example:
    After workout 4:30 pm – Protein shake
    Dinner 7:30 pm – 8 oz steak
    Before bed snack 10:30 – 1 cup of greek yogurt or 3 hard boiled eggs.
  4. Taking protein before bed.
    To keep your body recovering well, it is suggested to take protein before going to bed so that your body can keep repairing itself. Many people have hard time falling as sleep after eating so drinking a protein shake would definitely help.
  5. Skip the carbs if Fat Loss is your goals in your post work out.
    If your goal is Fat loss, really skip the carbs. 30 grams of protein post workout is enough. However, if your body fat under control and you’d like to maximize your performance, you should considered taking in extra carbs so that glycogen can be restored in your muscles!

Chocolate Chestnut Brownies

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Brownies…I can hardly find anything bad to say about brownies. I mean beside the fact that it packs a ton of sugar, there really isn’t much to complain about brownies especially the homemade double fudge with peanuts…Yum. Here’s a paleo alternative to our good ol’ favorite sweet treats.

This recipe is taken from Check them out for more Paleo desserts.

IngredientsPrint Recipe

  • Chestnuts, cooked and shelled- 200 grams or about 1 cup packed tight. (I used a 200-gram vacuum-packed package by Cueillette Descours. Or you can use 1 1/2 cups chestnut flour)
  • 3 large eggs at room temperature
  • 1/4 cup warm water
  • 1/2 cup coconut oil
  • Paleo sweetener (3/4 cup honey, or 11/4 cup Just Like Sugar Table Top natural chicory root sweetener, or 3 tablespoons PureLo Lo Han Sweetener by Swanson, or your favorite sweetener.)
  • 1/2 teaspoon apple cider vinegar
  • 1 tablespoon vanilla
  • 6 tablespoons pure cacao powder
  • Zest of one orange
  • 1/4 heaping teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 cup coarsely chopped walnuts, almonds, or pecans


  1. Preheat the oven to 350°F. Get out an 8-inch square baking pan. Line it with parchment paper so it hangs over the sides like handles.
  2. In a food processor, or superblender with small container, grind the chestnuts into a fine powder. (This took 2 minutes in my food processor)
  3. In a food processor or a mixing bowl, add the eggs, water, coconut oil, sweetener, vinegar, and vanilla. Mix until smooth and creamy.
  4. Add the cacao powder, orange zest, salt, soda, and mix well until it’s a smooth ganache with a pudding-like texture.
  5. Pulse in the walnuts so they remain in large pieces.
  6. Spoon into baking pan. Bake for 20 – 25 minutes. Allow to cool 15 minutes, cut into squares and eat.

4th of July Fruit Tart

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Having parties this 4th of July? Wow everyone with this one dish that’s healthy and tasty! This recipe is from www,

For the crust
For the topping
  • 5 eggs, whisked
  • ⅓ cup honey
  • ⅓ cup Coconut Oil
  • juice of 4 lemons
  • 1 cup blueberries
  • ½ cup raspberries
  1. Place all crust ingredients in food processor and mix until completely broken down.
  2. Add crust ingredients to an 8×8 glass baking dish and press down to form an even crust. Put in fridge for about 20 minutes.
  3. While the crust is hardening, make your lemon topping.
  4. Place a small saucepan over medium heat.
  5. Add your eggs, honey, coconut oil, and lemon juice to the saucepan and whisk together.
  6. Continue stirring together until mixture begins to thicken.
  7. Once lemon mixture has thickened, remove from heat, and place in bowl to cool in the fridge for about 20 minutes.
  8. When your lemon topping has cooled, spread it over your crust then place your raspberries and blueberries however you’d like! Make it look like a flag or a star. Do yo’ thang.

Sesame Crunch Bar

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Growing up, desserts are the most desirable part of dinner. Parents always use desserts to make sure we eat everything off our plates. Desserts, however, are not the healthiest foods out there. Luckily, there are ingredients on the Paleo shopping list that will let you enjoy desserts without as much guilt. Check out this recipe by


  • 3/4 cup Just Like Sugar Brown natural chicory root sweetener, or 2 tablespoons PureLo Lo Han Sweetener by Swanson, or 1/2 cup raw honey, or your favorite sweetener.
  • 1/4 cup filtered water, warm but not hot (If you’re using honey, skip the water, and only use a minimal teaspoon or two if necessary to mix.)
  • 1/2 heaping teaspoon unprocessed salt
  • 2 teaspoons vanilla
  • 1/2 cup sesame tahini
  • 1 teaspoon toasted sesame oil
  • 1 cup sesame seeds
  • 2 tablespoons chia seeds, preferably white


  1. Preheat the oven to 350º F. Cover a 9-inch square pan with parchment paper so it comes up the sides like handles for easy removal.
  2. Mix the sweetener and warm water until sweetener dissolves. Add salt, vanilla, tahini, and sesame oil, and mix to a smooth paste. Add sesame seeds and chia seeds and mix briefly to combine.
  3. Spoon into baking pan and smooth flat. Bake for 20 minutes. Remove from the oven and allow to cool for about 20 – 30 minutes. Remove to a cutting board and cut into 1-inch squares. Eat.

Paleo Recipe: Bison Roast

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Crock pot should be a must-have cooking vessel for every busy man and woman out there. It’s simple and convenient. Here’s a great recipe from!


Serves 3-4

  • 1 grass-fed bison roast
  • 2 cups red wine
  • ¾ cup balsamic vinegar
  • ½ cup extra virgin olive oil
  • 1 whole sweet onion thinly sliced
  • 4 garlic cloves minced
  • 1 – 2 inch spear fresh rosemary leaves with stem removed
  • 2 fresh basil leaves
  • 2 tsp. fresh oregano leaves



1. Rinse bison and place in large crock pot.

2. Combine remaining ingredients in large bowl and pour over bison.

3. Cook on low heat for 5-6 hours.


Paleo BBQ Sauce

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Summer is here!!! That means it’s time to break out the grill to come out. Grilling foods is not only fun but it’s also very easy to stay along the line of Paleo…minus the BBQ sauce :(

Worries not, there are still way to make quick and delicious BBQ sauce that’s not full of sugar and high-fructose corn syrup.

This recipe was brought to you by

- 16 oz tomato sauce
- 1 cup water
- 1/2 cup apple cider vinegar
- 5 Tbsp. raw honey
- 1/2 Tbsp. ground black pepper
- 1/2 Tbsp. onion powder
- 1/2 Tbsp. ground mustard
- 1 tsp. paprika
- 1 Tbsp. lemon juice

1. Place all ingredients in a medium saucepan over medium high heat and stir to combine. Taste and adjust any seasonings to your liking. Bring to a boil. 
2. Reduce heat to low and allow to simmer for 1 hour.
3. Pour that stuff on some meat and get elbows deep in some BBQ!