Yes, Kale and Spinach release more nutrients when they are heated or cooked. I consume plenty of stir-fried kale in my vegetable mixes. But, I continue to add raw kale and spinach to my daily blenderized meal shakes, and I eat spinach salads. To me, this is similar to taking vitamins; inexpensive health insurance.
The more I use Progenex Build, the more useful and effective I find it to be. A couple of weeks ago, visiting CrossFit 989, I deadlifted for an entire hour, a satisfying heavy workout. My BlenderBottle had a scoop of Build and some BCAA in it throughout the entire session; I had another scoop in my Recovery shake afterwards. For the entire session with the barbell I felt strong and energized; no dropping off of energy. Consistent strength throughout a long workout is pretty damn important, at any age, but very much so for myself. I'm hearing raves from others in my home gym, CrossFit Green Bay, about how Build is positively impacting their strength and weightlifting.
There are no rules about how many consecutive days training is effective. Pay attention to your body, energy levels, sleep quality and duration, and how you feel. The longer you workout, the better you'll be able to determine whether that fourth or fifth day in a rule is a good idea. Basically, if you're questioning whether you should head to the gym or not, perhaps you shouldn't if the issue is in doubt. Take a rest day, eat well, sleep as much as possible.
Stop being afraid of potatoes. Sweet potatoes aren't magical; other potatoes are fine carbohydrates and starch to surround your workouts with. Eat potatoes and rice before and after your gym sessions.
Bananas are not magical, either. Why so many people trying to lose bodyfat chow down on bananas (and yogurt) baffles me. Stop!
An apple with peanut or almond butter smeared on it does not constitue a meal. It barely qualifes as a snack.
Stop eating fruit alone as a snack. As Susan Powter used to say, "stop the madness!"
Go ahead and consume logical carbs on your off-days. Why do people think their body doesn't need them on those occasions? Of course it does! Rest day is for rebuilding and recovery. Just because you don't go to the gym for 24 hours doesn't mean your body stops trying to build muscle, increase aerobic capacity or burn a bit of bodyfat. Give it the chance...
Drink more water.
Crossfitters: add barbell rows, bench presses and pause squats to your weekly weight workouts. Why not be strong at everything?
Add a bit of BCAA powder to your water bottles throughout the day and evening. Not a lot is needed, but a constant flow in your system is helpful. I don't care what brand you buy; just avoid those with sugar added. Currently I'm using and enjoying Muscle Pharm's product.