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...................................................... 5  \nHOW TO USE THIS TRAINING GUIDE ................................ 5  \nINTRODUCTION .................................................. 6  \nTHE SCIENCE OF SICKNESS ........................................ 10  \nThe Burden of Chronic Disease .............................................. 10  \nThe Role of Insulin ......................................................... 11  \nHEALTH MARKERS ............................................... 15  \nIntroduction to Health Markers .............................................. 15  \nTable 1 — Health Markers on the Sickness-Wellness-Fitness Continuum .................................................... 17  \nHealth Markers and Metabolic Fitness........................................ 18  \nAnthropomorphic Measurements ..................................... 18  \nBody Composition and Body Fat ....................................... 19  \nEssential vs. Nonessential Fat ................................... 21  \nBody Composition and Health ................................... 22  \nTable 2 — Body-fat Percentage on the Sickness-Wellness-Fitness Continuum ........................ 23  \nDecreasing Body Fat Can Improve Your Health .................... 23  \nResting Heart Rate ................................................... 24  \nHeart-Rate Variability (HRV) ........................................... 25  \nBlood Lipids (Cholesterol Numbers) .................................... 25  \nTriglycerides (TG) .................................................... 27  \nBlood Sugar ......................................................... 27  \nC-Reactive Protein (CR P) .............................................. 28  \nBone Density ........................................................ 29  \nHealth vs. Health Markers .................................................. 30  \nCrossFit Nutrition I Training Guide  \nV1.3 | 1 of 115  \nCopyright © 2022 CrossFit, LLC. All Rights Reserved.  \nV1 . 3-20220317KW  \nTable of Contents   \n\u003C\u003C Table of Contents  \nQUALITY ........................................................ 32  \nEating for Wellness ........................................................ 32  \nEat Real Food........................................................ 32  \nMore on Sugar....................................................... 35  \nOils ................................................................ 36  \nSet Yourself up for Success ................................................. 38  \nTable 3—Sample Starter Shopping List ................................ 39  \nKitchen Essentials.................................................... 40  \nQUANTITY....................................................... 41  \nOptimize—Moving From Well to Fit ......................................... 41  \n“How Long Do I Have To Weigh and Measure My Food?” .................. 43  \nPUT IT INTO PRACTICE............................................ 44  \nStep 1—Determine How Much To Eat........................................ 44  \nTable 4—Macronutrient Chart by Body Weight and Activity Level .. 46  \nHow To Convert Grams to Calories ............................... 48  \nHow To Track Your Intake With the Pen and Paper Method ................ 48  \nHow To Track Your Intake With an App.................................. 49  \nTable 5—Sample Macronutrient Breakdown by Meal .............. 50  \nStep 2—Select Your Benchmarks and Get a Baseline .......................... 50  \nStep 3—Implement Your Plan .............................................. 52  \nStep 4—Assess Your Results ............................................... 53  \nFine-Tune Based on Results ........................................... 55  \nMeal Timing and Pre-/Post-Workout Nutrition ........................... 58  \nMeal Timing ................................................... 58  \nPre-and Post-Workout ......................................... ","cbCaik62uiRkr9vn","https://ap.wps.com/l/cbCaik62uiRkr9vn","pdf",18971085,116,"English","# Disclaimer\n# How to Use This Training Guide\n# Introduction\n# The Science of Sickness\n## The Burden of Chronic Disease\n## The Role of Insulin\n# Health Markers\n## Introduction to Health Markers\n## Table 1 — Health Markers on the Sickness-Wellness-Fitness Continuum\n# Quality\n## Eating for Wellness\n## Eat Real Food\n## More on Sugar\n## Oils\n# Quantity\n## Optimize—Moving From Well to Fit\n## How Long Do I Have To Weigh and Measure My Food?\n# Put It into Practice\n## Step 1—Determine How Much To Eat\n## Step 2—Select Your Benchmarks and Get a Baseline\n## Step 3—Implement Your Plan\n## Step 4—Assess Your Results\n# Tactics\n## The Eyeball Method\n## The Zone Diet\n## Flexible Dieting\n## Intermittent Fasting\n# Specializations\n## Elimination Diets\n## Food Allergies","[{\"question\":\"What health markers does the guide use to evaluate wellness and fitness progress?\",\"answer\":\"It covers anthropomorphic measurements, body composition and body fat, resting heart rate, heart-rate variability (HRV), blood lipids, triglycerides, blood sugar, C-reactive protein (CRP), and bone density, organized along the sickness-wellness-fitness continuum.\"},{\"question\":\"How does the guide recommend determining how much to eat?\",\"answer\":\"It outlines a practical process starting with Step 1—determine how much to eat, using conversion between grams and calories, methods to track intake (pen-and-paper or an app), and a macronutrient chart by body weight and activity level.\"},{\"question\":\"Which tactics for dieting and timing are included in the guide?\",\"answer\":\"It includes tactics such as the Zone diet (with Zone blocks and calculation), flexible dieting, and intermittent fasting, including common intermittent fasting protocols like the 16:8, 5:2, and 1:1 methods.\"}]","CrossFit Nutrition I Training Guide - V1.3 - Essential Nutrition and Training Framework | PDF",1790546780,292]