Julie Foucher Workout Routine and Diet Plan

Born on December 26, 1988, Dr. Julie Foucher is an American dietician and CrossFit champion. She made records as the most triumphant woman in the game, having struggled in the CrossFit Games four times. Her position has always been in the top 5 at the Games during her four games presentations. Two of her finishes have been on the platform: second in 2012 and third in 2014. In 2015, Foucher was considered among the top of the favorites, but her fibrous cord that connects the muscles of the calf and the heel was damaged during the second qualifying round and therefore she was unable to compete.

Julie Foucher

Foucher was graded from Case Western Reserve University’s Lerner College of Medicine as a 2017 graduate and manages the CrossFit Level 1 Seminar Staff. In this article, we would cover all about what Julie Foucher does for her workout routine and how she healthily spends her general day-to-day life. We have collected all the information about her meal plans, her nutrients and supplements, and even her gym routine. She also gives out some tips and tricks to her fans which have been included in this article. Read on!

Julie Foucher Statistics

  • Birth Year: 1988 (age 32)
  • Birth Date: December 26
  • Height: 5 ft 4 in (1.63 m)
  • Weight: 135 lb (61 kg)

Julie Foucher Awards and Achievements

World finals 2010 CrossFit Games – 5th
2011 CrossFit Games – 5th
2012 CrossFit Games – 2nd
2014 CrossFit Games – 3rd
Regional finals Twice Central East Regional champion (2014, 2012)
Twice CrossFit Invitational champion (2014, 2012)
Personal best(s)
  • Clean and Jerk: 195 lb (88 kg)
  • Snatch: 165 lb (75 kg)
  • Deadlift: 310 lb (140 kg)
  • Backsquat:255 lb (116 kg)

Julie Foucher

Julie Foucher Daily Routine

On the outlook, Julie Foucher’s daily routine might not look as glorious as it is because it is all about working all day- whether it is at medical school or in the gym. However, the results are all worth it. Her pattern of how she lives her life might even tell more than before.

6:30 a.m.: Wake up

Coffee is the first thing on Foucher’s daily schedule. Foucher says she wakes up in the morning with coffee, takes a shower, and eats, in that order. Her diet didn’t really change until January of 2012, hence, her coffee is black, and she eats her breakfast.

Meal No. 1

  • 2 whole eggs
  • 2 egg whites
  • Fruit
  • Almond butter

In Foucher’s dedication to her morning ritual, the colors of a competitor begin to shimmer as she remains steadfast to the same breakfast every day.

Despite the lack of measurements, Foucher’s daily food intake rarely changes from day to day, creating a kind of barometer allowing her to make quick changes when needed. “I never really have weighed and measured, but I think I should,” she says. “When I start it, I know I won’t stop.”

8 a.m. – 11:59 a.m.: Medical school

Julie Foucher finished in fifth place for the second consecutive year at the 2011 Reebok CrossFit Games. She spends most of her days studying for her medical degree as a first-year medical student in 2012. In the mornings from 8 a.m. Foucher is immersed with 31 other students in a five-year professional program from noon until 8 p.m. “I don’t get to think about CrossFit at all during class, but it’s like CrossFit in a way,” she explains. “It isn’t always fun, but it’s always worth it.”

12 p.m.: Eat, study

Foucher does not get much time for anything other than studying with her busy schedule. After class, she is completely consumed with thoughts of food. “I am always starving by the time class is over, but I am always prepared for that,” she says.

Every Saturday, Foucher prepares a week’s worth of food so she is never caught off guard.

Meal No. 2

  • Meat
  • Green beans, or asparagus
  • Sweet potato

A consistent pattern is demonstrated by Foucher’s routine. The majority of the time, she adheres strictly to her diet, but she admits to cheating once in a while. “Saturday I usually have a taste,” she says. “Like something chocolate and cream in my coffee. Not an entire day of cheating, just a taste to keep my sane.”

4 p.m.: Pre-workout

Foucher has been deep in organs and steps up to this point. During the research, her only respite is lunch, followed by a pre-training meal just before her only training session of the day.

Julie Foucher

Meal No. 3: Pre-workout

  • Meat
  • Almonds

6 p.m.: Train

The white coat of Foucher is eventually exchanged for weights.

“I know the sacrifices I am making with my choices and I am totally fine with that,” she explains. “The rewards I get from pushing my body to its limits and the fun I have doing it keep me coming back day after day.”

A typical Foucher workout begins with lifting, is followed by conditioning exercises, and is topped off with skills drills. At the gym, she’ll be there well past 8 p.m. With the help of her programmer, Doug Chapman at CrossFit Ann Arbor, she keeps track of her strengths and weaknesses.

Meal No. 4: Post Workout

  • Meat (a smaller portion than the rest of the day)
  • Sweet potato

Diet plans she started in January didn’t include whey protein, says Foucher. Furthermore, she was not convinced that post-workout shakes were effective because of her past experiences.

In this last hour of our day, another pattern unfolds self-experimentation. It’s possible that the third habit adopted by successful athletes is to hold on to what works while freezing out anything that doesn’t.

The last meal of the day is between 9 p.m. and 12 p.m., followed by bedtime

Having completed her studies and research, Foucher ends her full day later than she had hoped for. A six-hour night’s sleep is the best she can hope for. Yet, before Foucher passes out, she manages to consume one more meal she had planned.

Meal No. 5

  • Meat
  • Green Beans
  • Almond butter

As the day progresses, Foucher’s ability to win the mental battle on and off the workout floor becomes more and more apparent. Even when it matters most, she remains dedicated, reminding herself of why she does what she does. “After the Games last year, when all that energy is gone, I asked myself why am I doing this,” she says. “Then I remember how much fun I have, how rewarding the challenges are, and how much better it all is the more difficult you make it. I just love CrossFit.”

In this next section, we will go in-depth about the workout routine that Julie Foucher follows. 

Julie Foucher Workout Routine

It’s pretty much indisputable that every young, fresh-faced CrossFitter looks to Julie Foucher when considering them for the Games. In either the team or individual series, she’s held her own at the top of the sport and is a well-known and beloved competitor. It’s enough for her to be in the CrossFit hall of fame even though she’s never won a competition. She has come in 2nd, 3rd, and 5th (twice) in the final.

Julie Foucher

During her childhood, she was an exceptional athlete who excelled at gymnastics and track and field. Her CrossFit journey began in 2010, and she qualified for the Games within a year, and she placed 5th overall and 2nd in the Central East Regional. After she returned, she never placed lower than fifth in any of the finals for the following four years.

On the other hand, an injury occurred in the semi-final of the Central Regional in 2015. After she did box jumps, she ruptured her Achilles tendon. Several years ago, she injured herself during a race, and since then, she’s stopped competing so that she can concentrate on her career. In addition to being a legendarily uncrowned CrossFit superstar, she is a bit of a genius. She studied to become a physician, with the hope of preventing diseases as she became an athlete at CrossFit games.

The workout regimen she followed while training for the games was a mix of conditioning, high-intensity interval training, gymnastics, and strength work. While training for competitions, Julie spends three hours five days a week working out and adding another two active recovery days. Every week, that’s seven hard days of work. Julie’s busy schedule makes it difficult for her to squeeze exercise into her day. As soon as her competitive days are over, she intends to exercise for at least 90 minutes every day, five days per week for the next few months to stay in shape and maintain her fitness level. In addition to CrossFit training, she spends time lifting weights, participating in gymnastic movements, as well as monostructural exercises to keep her fitness levels high.

TRAINING VOLUME

Having been a CrossFit veteran for a few years, we asked Julie if her training has changed over the past few years, “Over the 5 years I have been doing CrossFit with Doug our training has evolved. Each year we learn and adapt for the next season. He has adapted a lot of his programming to better prepare athletes for the demands of the Games and it is now a very systematic process. We’ve also added volume each year so I think this year is more volume I’ve ever done to prepare for the Games in the past.” Additionally, we were curious as to what her training looked like during the year she took off from competing in 2013 to concentrate on medical school, “I did a lot more lifting during my ‘year off.’ I would work out 4-5 days per week for 1-2 hours focused on gross lifts and Olympic lifting.”

By looking at the number of weights and repetitions an athlete performs over time, one can gain a lot of insight into their progress. The following chart shows a few key movements to give you a sense of how her volume has changed over time. Over the years, Julie began to notice an increase in her overall volume, which gave her body time to adapt to the increased workload.  Julie’s 2014 volume numbers could not be emulated by trying to do so without gradually increasing over several years.

Julie Foucher

When you train at the level Julie does, you have to keep an eye on overtraining. We asked Julie how she approaches rest and recovery, “Rarely do I take full Rest Days. I think the last time I took a day completely off was the first day of the Open when I had a stomach virus and spent the entire day in bed. Most recovery days include 30-60 minutes of either running, rowing, or swimming and some mobility work.”

As she’s evolved as an athlete, Julie has also evolved in her approach to recovery, “This year I’ve been much more attentive to my recovery. For the past several months I’ve been seeing my massage therapist and chiropractor about once per week. I do a lot of rolling with a lacrosse ball on my own. I also use the NormaTec and MarcPro. I like taking Epsom salt baths when I can as well.” Our bodies might wonder how she can handle the volume she subjects herself to, but we’re not alone. This is what she said when asked if her body was having trouble handling the amount of training she does“Surprisingly no – it is amazing to see how the body can adapt as I’ve built up my training volume over the past 5 years. If anything the training volume is more difficult mentally and emotionally than physically.”

Although Julie Foucher has not given a full description of what workout routine she follows, there were some really great movements and routines that she gave. Besides this, there are some general fitness and workout tips that she gives out to her fans on multiple occasions, so, take a look.

Julie Foucher Workout Tips and Tricks

Being consistent doesn’t necessarily refer to working on your skills individually. Additionally, it pertains to sticking to a healthy diet, getting to the gym consistently, and to being dedicated to your recovery. Maintaining consistent focus on each of these areas will help you to make steady progress in every facet of your fitness.

Strengthening weak points

CrossFit requires us to overcome our weaknesses. This rule applies to elite athletes as well. According to Julie, one of the biggest things is mental, having the confidence to believe in your physical capabilities is one of the things she’s grown in over the past few years. ”I think this is the first year I can say that deep down I really truly believe I’m capable of winning the CrossFit Games. I think that belief is crucial to being able to execute.”

Does she have any weaknesses that she is currently working on? “There are always things to work on! I continue to work on my mental preparation, max lifts, and rowing along with everything else.”

Maintaining consistency

The consistency of Julie is admirable. Inconsistently frightening. The total number of workouts she has logged on Beyond the Whiteboard since mid-2009 is 4,171. This is an average of 834 workouts a year. She trains on average 3.2 times per day since she exercises on average 260 days a year. Juliette normally trains hard 5 out of 7 days a week and does recovery work on the other two (Mondays and Thursdays). She normally does some form of exercise on those days, such as running, rowing, or swimming.

Julie Foucher

In 2011, she averaged around 5 training days per week. The overachieving oxymoron “active recovery” sums up her attempts to do something every single day of 2014. A 5k run or row would be an easy active recovery exercise for her. She named Doug as one reason that keeps her consistent. Having a coach like Doug who is consistent about who she programs for helps her stay on track. I know I have to get all the work done so I find a way to make it happen. Whether it is in November or June, being consistent with the programming year-round pays off when it matters most in July.” Julie giving due acknowledgment to Doug and HyperFit (CrossFit Ann Arbor) is a recurring statement in her responses. There will be no such thing as her being born with some special ability or the fact that she simply excels at something. Consistently working hard, having great coaching, and being consistent are the keys to her success.

Learn how to move well

CrossFit generalist Foucher has no weaknesses, as she excels in virtually every aspect of the sport. She can lift heavy weights, has an incredible level of endurance, and is one of the best gymnasts in the country. The story didn’t begin that way for her. View videos on YouTube featuring Doug Chapman putting a young Foucher through a series of lifting exercises. Although Foucher appears fairly fit, she must have taken a lot of work to get to the point that she is today. Despite her success in the early stages of her CrossFit journey, it is evident how far she has come. To make it to the Games four times, a person must be able to control their body extremely well, and Foucher has done this regardless of the environment (gymnastics, Olympic weightlifting, rowing, running).

We should all strive to exhibit the same body control and movement patterns as Foucher, and that means getting back to basics and forgoing the weight. Have you ever forced yourself to get into the correct body position by going through the 9 foundational movements? There’s more to it than you think. In many cases, an empty barbell or even a PVC pipe can be more useful for displaying how we need to move. It is not like magic: if you cannot move effectively with a PVC pipe or an empty barbell, suddenly you will be better when you pick up a 135lb barbell. CrossFit SouthBay has an outstanding position to strengthen this point: “If you continue to train with the dysfunction you are only strengthening your dysfunction and your body will eventually fail.” It means that if you keep on training with the kind of weights that is heavy, the flaw will quickly turn into something deeper until one day it will cause an injury. As often as you can, go back to the basics and practice the nine foundation movements (air squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, medicine ball clean).

Prioritize and commit

As a medical student, Foucher balances training to compete at the CrossFit Games with medical school, a task few would take on. Despite her plans to retire from competitive CrossFit after 2015, Foucher ended up becoming a doctor instead. As she began her second year of medical school, she concluded that work and time commitments outweighed the commitment required for continuing to compete. She took this decision seriously and has devoted herself to this goal ever since. The following year, she prioritized school over the Games and decided to forgo the competitive season. However, that does not mean that when Foucher competed, she wasn’t righteously committed. As a matter of fact, she finished the 2015 Regionals even though she sustained a torn Achilles tendon.

Julie Foucher

While the vast majority of us will not attend the Games, we still have many distractions in our lives that require us to make choices about what to prioritize. For example, an athlete who participates in CrossFit casually will experience differences in commitments than an athlete who regularly competes at competitions. Although you must have objectives within your training, prioritization and commitment are both required. It is not wise to spend most of your time practicing rowing if you want to be able to do a muscle-up. Set a deadline for you to achieve your goal, and commit to working toward it.

Have patience

To attain her goal of becoming a doctor, Foucher will need to wait until 2017 to graduate and become one of the elite CrossFit athletes (per her website). It is crucial to possess patience. If you are looking for success right away, whether academic, professional, or athletic, then you’re bound to be frustrated.  The majority of Games athletes have consistently stated that setting big, but not tiny, goals are the biggest mistake they see people make at their affiliates. Muscle-ups, Frans under three minutes, bodyweight snatches, etc., take time, and a lot of failures before they’re accomplished. To endure repeated failures without anything in between to keep you entertained in the interim, one would need the patience of a saint. There’s nothing wrong with having lofty goals, of course. Whether you want to retain your sanity or keep it, you must set yourself smaller milestones that you can achieve within the next month, week, or even class. Having some sense of accomplishment to hold on to will help you stay motivated as you proceed toward your overarching goal.

Advice for aspiring competitors

We asked Julie what advice she would give to an athlete trying to qualify for competitions like her (or in general life, looking up to her), “Find a coach or a program you trust and then commit yourself fully to it for a year. Too many people start to question their program or jump from program to program choosing what they think they need to do. You don’t know the effects of a program unless you do it fully for an extended period of time. After a year you can re-evaluate and decide where to go next. Also, find workout partners who are reliable and who you will have fun in the gym with – the people you surround yourself with make all the difference.” That seems like sound advice to us.

Get over the obstacles

She says that most often people do not succeed is because they have a lot of excuses in their minds. In her words, she says,

I think that oftentimes people will use an obstacle as not having enough time, which I think sometimes is a real obstacle, but sometimes it’s just how important they’re putting it on their scale of the other things that they need to do. Something that, I think, is often a misconception is that you need a lot of time to get effective exercise in, which is not always the case. So I think making it a habit, that’s a regular part of the routine, even if it’s just five minutes in the morning, so you don’t have time to go to the gym that day or to do something longer, maybe you can do something for five minutes, and then you’re still in that routine and you can still make it a part of your habit. Because the quicker you fall out of the habit, the harder it is to get back on.

The pandemic has given a great opportunity to remove the barriers and to overcome this obstacle. Julie Foucher herself was able to work out and continue her training at home. And this is exactly what she advises to her fans and followers too. She says,

So that’s one, I think, especially now with the pandemic—not being able to do the type of exercise that you want; like maybe you’re not able to go to the gym like you would like to or be part of the communities or teams that you normally would. I think that can be extremely hard for people and they can lose a lot of motivation that way. And so that’s where home workouts come in, some of these online communities or apps or things that can still help people feel engaged and have that accountability, even if they can’t be at the gym.

Julie Foucher

Working in Groups

When you do something in a group, it is better than working quite alone. It helps, you get motivated than before and would be a great idea to keep a track record for everything. This is her words, she explains,

Oh yeah, absolutely. And I think that it’s true in families, but it’s true just in general for us as practitioners also, like if we set a good example, I noticed that other people, my coworkers, may start making changes. Or patients see that you’re practicing what you preach, and that goes a long way. But definitely within families, especially if you can get parents regularly exercising, it just becomes a regular part of life. The kids see that, and they grow up with it, and then it becomes something that they enjoy doing together, and that can be so powerful. Sometimes it can be a good motivator for parents too, just trying to be that example for their kids and creating those good habits.

Besides, being in a group always inspires the other to do better. It gives in a very healthy competitive gist to the players. It is also true in the families how each person gets inspired by the actions of the other. In her words, she describes,

And I see again with CrossFit, a lot of people who are really engaged in their CrossFit communities, it becomes such a normal part of their life. They’re there on the weekends, in the evenings, that’s where their friends are, that’s where they hang out with their kids. And their kids just start emulating what their parents do. It’s so funny to see, without even any instruction, the kids just start doing burpees, or they start picking up little weights and trying to pretend they’re doing whatever their parents are doing. And it’s so awesome to see that as a standard and something that kids grow up with and something that they just think is a normal part of life, because it’s going to then be with them forever. So whether it’s doing exercise together as a family, or just finding things that you enjoy doing that are active, like going on a hike or going skiing in the winter or doing things that you can do as a family that are also going to be active, I think can go a long way.

Move: Wherever and Whenever you can

For her, the biggest way of being fit is to stay active throughout the day by doing the simplest of actions like moving or just getting up. There are so many ways which can help you stay fit provided we are committed to thinking like that. Julie Foucher says,

Yeah. That’s a tough question, because we know that—and even the most recent exercise guidelines suggest that is there’s really two parts. There’s one, combating sedentary behavior, so there’s trying to move more throughout the day. And then there’s two, making sure you get some form of moderate or vigorous physical activity in throughout the week. So I don’t know if there’s a certain amount that that necessarily counteracts sedentary behavior, but certainly, at least meeting the minimum requirements that we’ve seen a benefit for mortality, it would be like 150 minutes per week of moderate to vigorous activity. And then some strength training too.

Julie Foucher

It is the act of sitting for long hours without stretch that causes a problem. If you are active for 30 minutes in the day and sitting for the next 23 hours, you might have a problem there. She says,

But we know if you sit all day and then you just exercise for 30 minutes, probably you’re still going to have some negative impact from that sedentary behavior. So I always like to talk to people about both sides, like one, yes, we want to make sure you’re getting your heart rate up and you’re doing some exercise, but two, let’s kind of think about ways that we can break up what you’re doing throughout the day, so that it’s not just sitting at a desk all day. You’re not just sitting in one place. And it can be simple, it can be as much as setting a timer on your phone or your watch and making sure you get up or putting things in other rooms, you have to get up to go get them every so often.

She really suggests putting up some app on the phone or set an alarm that would remind you when to get up and go for a 5-minute walk at a regular interval. Just following this pattern could really make some tremendous changes in the lifestyle. She continues to say,

I really like this technique called the Pomodoro technique, which there’s even different timers and apps you can get on your phone, and it helps with focus too. You work for 25 minutes, then you take a five-minute break, and you do three rounds of that. And then after three rounds, you take a longer break, maybe 15 or 30 minutes. So with that, it just helps you to focus for those 25 minutes because you’re going to get a break coming up. And then in the five minutes, you could do something like go for a little walk, do some squats, pick up a kettle bell, do some stretching, whatever it is so that you’re moving a little bit. I think that helps a lot.

Talking while moving is a very classic strategy that can really help you be active and stay fit for your day. It is a great way to make things moving and is a fun and interactive way to stay on top of your game. She explains,

And finding ways too where you can get up and move. So maybe if you have a meeting or a phone call, any opportunity, I know any opportunity that I have to be walking throughout the day, I try to take it. If it’s taking a phone call where I don’t necessarily need to be taking notes or on a video, or if I’m listening to a book or a podcast or something, I’m always trying to make sure that I’m moving, walking, or getting on a bike or doing something like that to break up that sedentary behavior during the day.

Thus those were little tricks and tips that make Julie Foucher quite active throughout the day. But the second half aspect of the fitness- the diet plan- is left and in the next section, it is something we are going to see. Julie Foucher is not too huge on fancy products and believes it is just clean and natural foods that she likes. Take a look.

Julie Foucher

Julie Foucher Diet Plan

Just like other people who do CrossFit and according to the trend, Julie Foucher also follows a paleo diet when she is competing. She feels that this kind of technique has given her the kind of energy that she needs to perform her tasks quite efficiently. The paleo is known as the low carb diet which Julie Foucher disagrees with. She says that she gets enough carbs from fruits and vegetables which she includes in her meal throughout the day. But when she is training in higher volumes and has a hectic day, that’s when she needs more energy which she completes by taking sweet potatoes.

Julie Foucher makes sure to avoid anything which is processed or comes out of the pack. She prefers getting her nutrients from foods like meat and vegetables. She is quite strict with eating healthy meals, but she does indulge in non-paleo treats. For her, satisfaction is something that also counts and it is great to have a cheat meal here and there.

Having an eye on food and diet is required for any best athlete. However, many professionals make a case of downplaying how severe their attitudes are, nutrition is a region where any professional can study for an advantage. When the interviewers questioned Julie about her flexibility in lifestyle options, she answered, “This year I have been much more consistent with these things. I have really prioritized my goal of training for the CrossFit Games and with that comes prioritizing sleep, nutrition, and recovery.”

But her diet was not always incredibly strict. “Since I started CrossFit I’ve always eaten pretty ‘clean,’ but in January 2012 I went to a much more strict Paleo-like diet. I removed all grains, dairy, legumes, and added sugars from my diet and rarely eat anything processed. I still eat a lot of dark chocolate and occasionally wine, and of course, I do have cheat meals from time to time.” So, how often does she cheat? “For most of the year, I might have a cheat meal every 1 or 2 weeks. Usually, it’s nothing too crazy but I might have some bread or dessert. As the CrossFit Games season gets closer I don’t have full-blown cheat meals but I might have frozen yogurt on occasion.”

She also believes that diet and exercise often go hand in hand. Other habits work together and will affect each other. For example, when you have a great diet you will feel more energetic and you will want to have a tough day in the gym. It is also connected with your sleeping patterns. The better you sleep, the better you can work out and vice versa. In the words of the professional herself,

A great question. And even before I jump in, just, I love the point that you made about exercise and nutrition sort of being synergistic and how really a lot of these lifestyle changes and habits work together. So oftentimes, maybe a patient will start exercising and they’ll start feeling a little bit better; that will give them more motivation to make some changes to their diet or vice versa. The same thing with sleep, like if you’re super sleep-deprived, it’s going to be really hard to eat well or make changes to your diet and have the motivation to go exercise. So they all kind of come together. Obviously, you don’t want to just do it all at once, they come in waves, but being able to see how these things interact like once you do one thing, the next step often comes a little bit easier.

Julie Foucher

Julie Foucher gives a lot of importance to protein intake because it is super important when it comes to maintaining and increasing muscles. Being a doctor herself, Julie Foucher has overemphasized the importance of protein because it is quite an essential macro that must be a part of any active person. She says,

About nutrition, I think one of the most important things to address is probably protein intake, especially when we’re talking about strength training because if you’re doing good strength training, you want to make sure that you’re getting enough protein intake for you to build the muscle that you need. Interestingly, a lot of people, when you look at how much protein we need, the USDA actually recommends 0.8 grams per kilogram, which is a little bit on the low side. So this is more of the intake that you need to prevent malnutrition. It’s not necessarily the ideal amount, but when you look at further analysis of that data, and then also the recommendations from like the Academy of Nutrition and Dietetics, or American College of Sports Medicine, they’re recommending higher protein intake, like 1.2 to 2 grams per kilogram of body weight.

It is also important that when focusing on protein intake, one must also make sure that the source that they are getting their protein from is the leaner source rather than fats. It is important to have quality protein rather than other kinds of intakes. Whey protein is a great option for having lean protein without gaining fat. In her words,

So it’s a fair amount, and if people are not paying attention to how much protein they’re taking in, they’re probably not getting enough. So if someone especially is doing strength training exercise, or really trying to build muscle mass or lean body mass, I might have them just measure, even if it’s a ballpark measure, how much protein they’re taking for a few days, just to get an idea of, “Am I close or am I way off? And can I eyeball how much protein I need for a day to make sure I’m getting enough?” And looking for obviously clean sources for that protein, like really good quality animal proteins. If you’re eating animal proteins, fish, eggs, or if you need protein powders that they are going to be from clean sources and that are good quality. So that’s sort of the first thing I think about when it comes to exercise and nutrition.

Next, we will discuss carbohydrate consumption, which you mentioned, and there are some very interesting studies regarding metabolic changes and prolonged endurance exercise. In other words, it probably isn’t necessary for someone doing shorter, high-intensity workouts to consume carbohydrates during that time. If we are talking about people who are doing longer endurance exercises, then it might be very beneficial. During exercise, you will rise in glucose and insulin, but afterward, you’ll feel more relaxed, and more relaxed means you won’t have as many stress hormones and inflammation.

Studies actually looked at inflammation after exercise, which was decreased by 30 to 40% by eating carbs during the exercise. This is something to be aware of if you are performing long-duration endurance exercises.

Also mentioned were polyphenols, which might also be beneficial to fitness. The micronutrients in plant-based foods and antioxidants found in many fruits and vegetables can help to counteract the effects of exercise on the immune system and inflammation. As it turns out, this process is actually really interesting. You ingest polyphenols during consumption of fruit and vegetables, and they actually are not absorbed at the moment, but instead go into the colon to be broken down by bacteria. This smaller part, also known as phenolic, undergoes phase two conjugation in the liver and gets reabsorbed back into the body through our circulation. There are many great benefits of those ingredients, and they can have important impacts on athletes too, such as anti-inflammatory, antiviral, antioxidant properties.

So, in summary, we want to eat good quality proteins, and we want to eat as many fruits and vegetables as possible. In addition, if you are doing long-term endurance exercise, and consuming carbohydrates during the exercise may be beneficial.

Although Julie does not have a strict meal plan and she works and focuses more on quality than on quantity, it is quite easy to say that her diet depends on completing her macros. For her, it is important to know where her food comes from but she often takes her share of cheat meals. It is a great example of how one can be in complete balance. Take a look at some of the diet tips that she gives in the next section.

Julie Foucher

Julie Foucher Diet Tips

In this section, we would give out some of the diet tips that Julie Foucher thinks are quite essential to follow when you are working out and trying to retain all those gains. Besides just following a consistent diet with utmost dedication, there are some other trips that you must keep in mind. Take a read ahead.

Consume Enough Calories

Crossfit (and most other) athletes will lose more weight by restricting calories instead of exercising as many people do. Those looking to build muscle and improve athletic performance must focus on fueling their bodies so that they can recover and grow. Any workout that involves strength leads to damage to your muscles. It sounds bad, but in reality, your body becomes capable of repairing and replacing the damaged fibers, increasing muscle mass by increasing the number present. To achieve this, you must consume abundant nutrients, especially protein, to provide enough nourishment for your muscles. Otherwise, your hard work in the gym could be wasted.

Exercise also depletes muscles of glycogen stores. They are used as immediate backup fuel after you have burned through the energy you absorbed from your recent meals. Your muscles need to be replenished after a workout to keep functioning at their best and in the prime for muscle-ups.

The body may, ultimately, be stressed as a result of calorie restriction. In addition to the stress of working out, that stress may also contribute to hormone dysfunction that can hinder recovery and reduce metabolism.

 Eat Pegan Instead of Paleo

Among Crossfitters, there is a large Paleo fanatic community-and for good reason as well. Crossfit is well known for the benefits that it offers. A glance at the website offers an abundance of testimonials. While Paleo can be a healthy approach, adopting a Pegan mindset is more flexible, balanced, and nutrient-dense. Several years ago, she had the pleasure of discussing this approach to nutrition on Julie Foucher’s Pursuing Health podcast. A Pegan diet emphasizes non-starchy vegetables over starchy vegetables and limits meat, whilst both are low in gluten, dairy, and added sugar. This increases your phytonutrient intake and fiber intake, two very important factors for a healthy gut.

Fiber sources such as beans, lentils, gluten-free grains such as quinoa and brown rice as well as non-GMO whole soy products such as tofu and tempeh are also important to a healthy gut. Vegetables sustain inflammation and boost recovery and performance, so if you eat them more often, you’ll get the antioxidants you need.

What’s important is to take into account your own feelings. Do not use the word “unhealthy” for any food other than the food you eat on the paleo diet. In research, diets incorporating beans and lentils, high-quality soy foods, and gluten-free grains are seen as some of the strongest correlates with health.

Julie Foucher

Limit Alcohol Intake

You cannot out-exercise a poor diet, as it has been said many times. Also, you cannot justify healthy drinking habits by thinking your Crossfitting will balance them out. This is something she sees often in clients with whom she works. In terms of their workouts and paleo diet, they are religious, but when it comes to alcohol consumption on weekends, they make major exceptions. If it’s consumed excessively, alcohol can act as a toxin to the bottom. During the process of detoxifying from alcohol, the body experiences inflammation throughout its organs. Besides inhibiting the recovery from workouts, widespread inflammation puts the body at risk for other health issues such as certain types of cancer, liver problems, and cardiovascular conditions. Along with preventing you from recovering, alcohol also dehydrates your body and significantly reduces the quality of your sleep. Even though you can drink alcohol, don’t see your exercise as a free pass to binge.

Julie Foucher

In general, women should not consume more than one glass of wine per day and men should not exceed two glasses per day. It’s pointless to think that you can save your drinks for the weekend and still get a good deal.

Following a workout, consume a nutrient-dense, protein-rich smoothie

For your body to recover from a workout, you must give it the nutrition it needs. A smoothie provides your body with the nutrients it needs and is a hydrating and delicious choice. After training, I prepare a smoothie containing one serving of non-starchy vegetables, one cup of fruit, 1-2 tablespoons of nuts, seeds, or nut butter, and high-quality protein powder with unsweetened nut milk (almond, cashew, etc. ). If you decide to add ginger or turmeric roots to reduce inflammation, that’s even better.

Carbs will help to ensure that glycogen stores are enhanced by fruits and vegetables, which are rich in antioxidants that protect the body from the stress caused by working out. Satiety is a result of protein and fat, and the protein may help with muscle synthesis immediately.

Grass-fed whey protein like this NSF-certified protein powder is highly recommended. The high content of amino acids and their high digestibility have made whey protein the best protein for stimulating muscle synthesis. Choosing grass-fed meats is crucial from a quality perspective.

Electrolytes need to be replaced

There are many different processes in the body that electrolytes participate in. Electrically charged particles are important for muscle contraction, hydration, and nervous system regulation. Salt helps maintain fluid balance inside the body and electrolytes such as calcium play an important role in muscle contractions. Athletes lose electrolytes through perspiration, including sodium and potassium. If you want to replace these, eat foods with a high potassium and sodium content, such as dried apricots with grass-fed jerky or 12 avocados with tamari sauce and lemon.

If you’re looking for a way to replace your sodium and potassium as well as fluid levels, try Nooma, an organic electrolyte drink with organic coconut water for potassium and sea salt for sodium without artificial flavors, sweeteners, or preservatives. The drink is far superior to products such as Gatorade, Vitamin Water, and other hydration sources available that are filled with added sugars, artificial flavors, and/or junk.

Julie Foucher

Magnesium is a good supplement

Minerals like magnesium, which are crucial for your body, can be hard to acquire, especially among athletes who burn it at the gym. It helps maintain nerve and muscle function-including heart rhythm-and plays an essential role in energy production and storage. By increasing glucose levels in blood and muscles during exercise, magnesium provides your body with fuel to meet the demands of exercise. Exercising vigorously causes magnesium to be redistributed throughout the body, and can result in the body excreting more magnesium through the urine. Last but not least, magnesium can help reduce cramps by relaxing muscles and calming them.

Avocados, almonds, cashews, brazil nuts, spinach, black beans, chickpeas, tofu without GMOs, and dark chocolate are rich sources of magnesium. When magnesium levels are depleted, supplementation is often necessary. The best place to find Magnesium Glycinate is from a third-party-tested supplement company that provides high-quality, third-party-tested magnesium supplements that provide 100mg of magnesium per day.

Omega-3 supplements can boost your health

Studies have shown that omega-3 fatty acids play a critical role in reducing inflammation. It helps athletes recover faster from anaerobic exercise because anaerobic exercise causes acute inflammation. Besides their anti-inflammatory effects, omega-3 fatty acids have been shown to force the body to produce muscle protein by increasing the availability of amino acids and enhancing sensitivity to nutritional stimuli.

Omega-3 fatty acids (ALA: alpha-linolenic acid) can be obtained through plant foods including chia seeds, ground flaxseeds, hemp seeds, and walnuts. It is also important to consume fatty fish low in mercury, such as salmon, herring, and sardines, at least 2-3 times per week, so that you consume EPA & DHA. Additionally, many people need to use a high-quality product such as Puori Ultra Pure Fish Oil to supplement their fish oil consumption

Take a vitamin D supplement

Vitamin D levels have declined drastically since most of us spend more than 80% of our waking hours indoors. Vitamin D deficiency hurts athletes since it can negatively affect training sessions, cause injury and illness, impair immune function, and contribute to weakening muscles. Although supplementing with vitamin D is very important for increasing deadlift weight, it is not mandatory. There have been some recent studies linking vitamin D supplementation with improved athletic performance. For example, jump height and lean body mass are both improved by vitamin D supplementation. 

Try getting 15 minutes of direct sunlight (without sunscreen) every day to boost your vitamin D levels. Alternatively, 2,000-5,000 IU of Vitamin D supplementation may be able to provide the extra dose you need.

Relaxation should be prioritized

We cannot emphasize enough how important it is to get enough sleep. Your health can be significantly compromised when you don’t manage your stress and feel overexerted all of the time. Don’t take your rest for granted and ensure that you have a rest day or two so that your body can repair itself and become stronger. The muscles will begin to repair, glycogen stores will replenish, and cortisol levels and other hormone levels can even themselves out during this time.

Athletes should prioritize sleep as it not only helps with recovery but can also affect their performance and negatively affect their hormones. Cortisol—the stress hormone—increases without proper sleep, inhibiting tissue repair by increasing stress levels and reducing the level of growth hormone. Improve your sleep quality by reading this article.

Julie Foucher

While “no pain, no gain” is a mantra many adhere to, listen to your body to determine when you need a day of recovery. A long walk or a session of yoga can help ease muscle soreness while you recover from a hard workout at the gym. Taking care of yourself regularly will also help you avoid burnout in the long run. It is highly recommended that you read Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success by Brad Stulberg and Steve Magness if you are interested in knowing more about this topic.

That was all about the diet plan and the tips that she had to share with her fans. In the next section, we would talk about some of the supplements that a person as busy as Julie Foucher takes in their day to complete their daily nutritional requirements. Take a look.

Julie Foucher Nutrition and Supplements

Once Julie Foucher was asked about what kinds of supplements she likes to take in her diet daily. Julie Foucher is clearly of the view that one must complete their supplement and dietary needs only through eating clean and natural foods. This is what she says,

“I am frequently asked which supplements are most important and this is always my answer. 👆🏼 The best way to take in micronutrients is from natural sources in our diet, and we can get most of what we need from consuming a variety of whole foods. 🌱 Adding in certain supplements may be beneficial but this should be done in an informed way by working with your doctor so you know exactly what YOUR body needs.”

Julie Foucher

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