METHODOLOGY
Level 1 Training Guide | CrossFit
Supplementation, continued
Supplementation Whole, unprocessed foods are the best source of both macronutrients and micronutrients in terms of composition, variety, and density, such that supplementation is generally not recommended. We contend that eating a diet composed of known quantities and of high-quality whole foods is the most important aspect of nutrition for improved performance and health. Not only are supplements generally poorer nutrient sources, but they are also an unnecessary focus for someone not following our basic diet plan of weighed and measured meat and vegetables, etc. However, we find one supplement beneficial enough to make a blanket recommendation: fish oil. Fish oil provides omega-3 fatty acids, which are a type of polyunsaturated fat. Physiological fats are known as triglycerides in biological terms; they are composed of a glycerol backbone with three fatty acids attached (Figure 1). The attached fatty acids are mixtures of saturated, monounsaturated, and polyunsaturated fats. Although one fatty acid is prominent in each food, all three are represented to some degree. Figure 2 provides a summary of the types of fat and example food sources. The two types of polyunsaturated fats found most frequently in foods are omega-3 and omega-6 fats. Classifying a fatty acid as omega-3 versus omega-6 is dependent on chemical structure. Polyunsaturated fats are sources of the two essential fatty acids, meaning they must be obtained from the diet. They are alpha-linolenic acid (ALA) (an omega-3) and linoleic acid (LA) (an omega-6). Omega-3 fats are known as “anti-inflammatory” fats, and omega-6 fats are known as “pro-inflammatory” fats based on their physiological functions. Both are needed in relatively equal quantities.
Figure 1. Fat in Food is in the Form of a Triglyceride. 68 of 247 Copyright 2017 CrossFit, Inc. All Rights Reserved
