Let’s take it from the top here to start talking nutrition.
The most commonly asked question is“What do I eat?”
We have your answer...
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat.
Finely tuned, a good diet will increase energy, sense of well being and acumen, while shedding fat and packing on muscle. The right diet can nudge every important marker for health in the right direction.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
should be predominantly low-glycemic and account for about 40% of your total caloric load.
should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In layman’s terms, base your diet on vegetables (lots of GREENS!), lean meats (preferably grassfed), nuts and seeds, some fruit, little starch, and no sugar. That's about as simple as we can get. Keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health.
Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
Food is your fuel. You wouldn’t put the wrong kind of gas in your car in expect it to run…treat your body the same way! We suggest eating grass-fed meats and pesticide free veggies. Eating grass-fed meats ensures the animals were not kept in cramped, dirty feed lots and fed, among other things, corn, soy, potato chips, hormones, antibiotics, dead animals’ remains and grains (yuck). It was only about 100 years ago that this practice started; before industrialization these animals thrived on a diet of vegetables and leafy greens. What is listed above are not what cows and other animals are meant to eat by nature. GRAIN-fed meats have a much higher content of saturated fat, and disproportional levels of Omega 6b and Omega 3 fatty acids. Since most of the meat available in grocery stores is grain fed, it’s effect on our collective health has been devastating.
The same holds true for the vegetables we eat. Organic fruit and vegetables contain up to 40% more antioxidants than conventional equivalents. The more we have fought against the environment, the more we have damaged the food, cheapened it’s nutritional value, and destroyed the land and waters around it.
The Zone Diet
CrossFit's best performers are Zone eaters. When second tier athletes commit to "strict" adherence to the Zone parameters they generally become top tier performers quickly. The Zone diet accelerates and amplified the effects of the CrossFit regimen.
What is "the Zone"? Eating all of the food listed above in proportions that balance the body's hormonal response to food.
40% Carbohydrate [9 grams = 1 block]
30% Protein [6 grams = 1 block]
30% Fat [1.5 grams = 1 block]
For information and meal plans click HERE.