Shrugged Collective

Real Chalk  — Nutrition 101: More Than Just The Basics  — 23

This is a special episode, where Yaya and Ryan take us down the nutrition rabbit hole. The Chalk crew debunks many of the methods that surround nutrition for athletes. Ryan talks about the importance of earning your carbs after a workout, and why you don’t get carbs until you’ve trained.

Ryan and Yaya also talk about the importance of getting in fats, explaining how dietary fat actually has no relation to body fat. They discuss the ins and outs of paleo and ketogenic diets, as well as the importance of eating food, and the potential repercussions of undernourishment.

Ryan also covers how to eat out, especially dealing with peer pressure, and how lying to people about why you are eating clean is always the best route. The best ways to eat healthy is to not have shitty food!


– Ryan and Yaya

“Fat burns in a fire of carbs. ” — Yannick “Yaya” Lorenz

A post shared by Yaya (@yayasview) on

Key Takeaways

  • Isolate the variable  —  When experimenting with what works and what does not work for your body, make sure you are eliminating a single thing at a time. For example: Eliminate dairy for a couple weeks and see how you feel. Try low carb for a few weeks and see how you feel. Do not do them both a the same time, you will get skewed results.
  • Quality of Eggs  —  Go for pasture raised. Cage free eggs are garbage now because regulations have been dramatically loosened. Caged chickens are highly stressed and their stress can actually transfer to you when you consume their eggs.
  • Grass-Fed: Make sure your meat is Grass Finished  —  Conventional meat is fed grass, and then for the last 6 months of its life, it eats a highly inflammatory, grain diet. A “grass-fed” animal is exactly the same. Make sure the animal eats grass its whole life, to ensure you are getting high quality fats in the meat.
  • Know the Glycemic Index  The most important part of carbohydrate consumption is knowing the glycemic index. The glycemic index is typically a number from 0–100, which reflects the level of the insulin spike a given carbohydrate will induce. We want low glycemic carbs like broccoli (glycemic index 2) and not high glycemic carbs like dates (glycemic index 102) unless they are right after a workout.
  • Supplements  —  It is always better to meet your nutritional requirements through real foods. In the situations where you do want to supplement, Ryan and Yaya recommend: BCAA’s, MCT Oils, Beta Alanine, Vitamin D, B12, and Creatine.
  • Four reasons why you are skinny-fat:
    • You do too much cardio.
    • You are eating too little.
    • You are afraid of consuming fat.
    • You are missing strength training.

“One bad meal isn’t going to break you, just like one good meal won’t give you abs” — Ryan Fischer

A post shared by Ryan Fischer (@ryanfisch) on

Connect with Ryan Fischer

Connect on social: InstagramFacebookCrossFit Chalk Instagram

Resources: CrossFit ChalkReal Chalk Podcast

Connect with Yannick “Yaya” Lorenz

Connect on social: InstagramFacebookCrossFit Chalk Instagram

Resources: CrossFit ChalkReal Chalk Podcast

Mike Bledsoe


Follow us

Don't be shy, get in touch. We love meeting interesting people and making new friends.