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@klogan IIRC most research on protein bioavailability places animal protein above plant protein sources, and consistently shows higher levels of acute muscle protein synthesis with animal proteins. The main problem with all of this is that when you actually compare them by measuring muscle...

@nessofonett05 LISS = Low Intensity Steady State Basically traditional cardio, where you run/bike/swim/row at constant pace for 30+ minutes. Boring, but great for building an aerobic base and easier to recover from than metcons.

@nessofonett05 I'm basing this on the assumption that your CrossFit days will be usually be metcons, since HIIT tends to be pretty taxing for most people. This could be managed with scaling, or subbing metcons with LISS.

@nessofonett05 Most 5/3/1 variations would be a good fit for this, since Crossfit would effectively just be your conditioning for the program. But the nSuns templates are all much higher volume and have more aggressive progression schemes, so integrating Crossfit 2-3x/week won't give you a lot...