Nutrition/suppliments for Women

[Jennifer Gray]

I began CrossFit about 3 weeks ago. I am now looking more into nutrition and the Zone diet. I would also like to know more about what suppliments I should be taking. I am 24 yr old Female. About 20lbs over my ideal weight (5 months post-partum) And work out w/Crossfit 3 days a week (will gradually add more workouts) The only thing I take right now is a multivitamin (currently the prenatals I took while I was pregnant).

I have had some recent head aches after working out and am wondering if they could be diet/nutrient related. I have began drinking more water, and am trying to stick to the zone diet (very new to me). Any advice on other suppliments would be appreciated.

[Emily Maisannes]

Originally Posted by Jennifer Gray

I have had some recent head aches after working out and am wondering if they could be diet/nutrient related.

SOME aches??? I felt like I was a cripple! I still have the days where I wreck myself and hobble around.

You'll get your biggest bang for the buck if you master food quality first before you wade into food quantity. Look up the resources for paleo first. Once you are happily no longer a crack, I mean carb addict, then Zone will be easy. Trying to do Zone without considering food quality is a recipe for spending life in hunger if you're already overweight.

As far as supplements, think about taking fish oil. I didn't think it was working until I started taking enough of it. Now I'll never come off it. It definitely helps with muscle recovery.



And congrats!

[Frank E Morel]

i agree.... jumping straight into zone dieting is setting yourself for falling ... unless your portion control neurotic to begin with.

learn to eat clean.. learn to portion control... then zone. I bet your headache is is a withdrawl reaction that you stopped suddenly? coffee maybe?

[Veronica Carpenter]

Don't think about taking fish oil - just do it! It helped my headaches and other pms symptoms as well.

[Amber Mathwig]

Dr. Eades recommends iodine in his new book. Iodine is for the thyroid, tyroid regulates (just about) everything. Considering I do have blood relatives with diagnosed thyroid issues, I decided to give it a shot and have been very happy with it. (Also, it's CHEAP!)

[Frank E Morel]

Originally Posted by Amber Mathwig

Dr. Eades recommends iodine in his new book. Iodine is for the thyroid, tyroid regulates (just about) everything. Considering I do have blood relatives with diagnosed thyroid issues, I decided to give it a shot and have been very happy with it. (Also, it's CHEAP!)

iodine is rather hard on your liver... are you taking a b complex and vit c too???

[Ashley Helm]

I'd be very careful with iodine as well. Even people with thyroid disease generally don't take it, it can cause energy crashes.

If you're interested in getting good advice on supplements, I'd try to find a great Naturopath.

[Moran Bentzur]

IMHO the two suppluments that are no-brainers are:
1. Fish oil (no less than 2.5 grams of DHA+EPA)
2. Vitamin D (1000-2000 units/day. Test your levels after a couple of months and adjust).

Can't see any harm in taking the multi on top of that.

[Brian O'Laughlin]

Originally Posted by Amber Mathwig

Dr. Eades recommends iodine in his new book. Iodine is for the thyroid, tyroid regulates (just about) everything. Considering I do have blood relatives with diagnosed thyroid issues, I decided to give it a shot and have been very happy with it. (Also, it's CHEAP!)

One comment to add to the ones above about iodine:

Don't bother supplementing iodine unless blood tests indicate the need.


Iodized salt will also work. (but won't be paleo, I guess).

[Jennifer Gray]

Thanks everyone. Will try the fish oil. And Emily, I am w/you on the aching all over...I expected that...these are strictly head aches...they go w/in 15 mins. I talked to some other Crossfitters and they suggested it may be diet related so I am trying my best to keep improving. So far I haven't had any problems w/the zone. I realy haven't felt hungery or deprived and I am still drinking my one cup of coffee a day so it's not w/drawls lol. The head aches only come when I do cardio and it was never a problem before I had my daughter. Before I became pregnant I ran at least 3 days a week, but I had a little scare at the beginning and stopped jogging. Now cardio is the hardest part But I am getting there....anyway...lots of words to say...the head aches are only after cardio and I will for sure try the fish oil. Thank you all