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Nutrition

 You may have heard "CrossFit is more than just a workout, it is a lifestyle" and this is true. Being in good physical condition requires leading an active life as well as utilizing clean eating practices. Clean eating means eating the best of each of the food group and limiting the options that are not so healthy. There is no CrossFit one size fit all way to eat, but there are some common guidelines, which most CrossFitters adhere to. This is not a “diet” that you take on for a month or two, but a long-term change in the way you buy, prepare and eat your food. Changing eating habits can affect the way you feel before, during, and, after a workout as well as change the rate your body will build muscle and loose fat. Below are some resources to help you decide what is best for you. This is only the tip of the iceberg, so I encourage all of you to use this as a start, and continue down this awesome rabbit hole to a better you.

Some General Nutrition Guidelines

1. Eat a diet that consists of a variety of lean meats, vegetables, nuts, seeds, some fruit, little starch and no sugar
2. Avoid processed foods – shop on the outer perimeter of the supermarket
3. Eat 5-6 small meals throughout your day
4. Prep your meals to ensure healthy food and options are always available
5. Hydrate! Hydrate! Hydrate! - Water with lemon is a great way to start your day and jump start your metabolism
6. Don’t forget to SLEEP!

Popular CrossFit Diets

Thanks to CrossFit 717 for this handout!

Zone Diet in a Nutshell

  • The diet is based on a 40:30:30 ratio of macronutrients obtained daily from carbohydrates, protein, and healthy fats respectively.
  • Meals are measured and weighed into “Blocks” The amount of blocks that you intake depend on your sex, weight, desired outcomes and physical activity
  • Foods options are divided into desirable and undesirable foods. (i.e you can choose for your carb to be toast (unfavorable) or oatmeal (favorable) but you would be eating less of the unfavorable carbohydrate)
  • This may be the plan for you if you: do best with structure and are willing to weigh and measure, need help with portion control, are not ready to give up entire food groups but still want to make some healthy changes. Not a great option if you have a history of an eating disorder.

Paleo Diet in a Nutshell

  • It is based on a diet of animal protein (fish, meat, poultry, and eggs), vegetables, fruits, nuts and seeds. It eliminates grains, legumes (soybeans, peanuts, beans) and dairy.
  • This plan focuses on improving the quality of your diet; you eat when you are hungry and eat until you are full.
  • This may be the plan for you if you: don’t see yourself weighing and measuring your food, tend to rebel against portion restrictions, have an auto-immune disease, mental health or gut health issues, or find that grains and sugar are “trigger” foods that set off overeating.

Resources & Good Reads

Zone Diet Guide

Zone Labs

Eveyday Paleo

Nom Nom Paleo

Paleomg

Primal Diet - Mark's Daily Apple

Understanding Macronutrients

Clean Eating

Buying Organic - Dirty Dozen & Clean 15

Diet of a CrossFit Athlete

Reasonable Eating Guidelines

Sleep and Nutrition Connection

The CrossFit Dietary Prescription