Nutrition

You’re working out 3-5 days a week, and starting to see some results, but you COULD be doing a better job with your nutrition. Do some research and change your eating habits – even if you feel you eat pretty well now. You have one body – treat it with respect.

Diet Choice

CrossFit says to eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. There are a TON of specific diet ideas you can consider. Below are a few ideas, but likely, over time, you will design your own diet based on how certain foods make you feel. Give it 3-4 weeks before you decide that it doesn’t work! Often it takes at least a week to get over cravings – sugar is VERY addictive, but I promise that the cravings will lessen after about a week. Then it may be another few weeks for your body to adjust to burning fats instead of those fast carbs. You might even feel bonky during workouts. If so, add some fat or just eat more for a few days.

Some great nutrition resources:

Basic Do’s & Don’ts, Meal Plans for Paleo, IIFYM, and Zone (KickAssHomeGym.com)
Paleo, Primal vs Zone Description and Tips (CrossFit Mayhem)
What Top CrossFit athletes eat on competition day (Youtube video)

Paleo

This is the old school CrossFit-endorsed plan. It’s not restrictive on how much you eat, but is more restrictive about what’s ok. No dairy on this one and even some vegetables are off the menu. Here is a great website describing Paleo, what you can/can’t eat and other resources: http://paleoleap.com/paleo-101/.

Whole 30 is a paleo-esc diet that’s a little more restrictive than Paleo, but can be better for those who want to try an elimination diet. An elimination diet is great if you have bloating, inflammation, headaches or other off and on symptoms. So many of these can be blamed on certain foods.

Here are some great Paleo recipes:
https://athleticmuscle.net/paleo-diet-recipes/

Zone

Not as restrictive as Paleo on the items you eat, but asks you to track the portions and especially the ratio of Protein, Carbs and Fats. Here’s a great website explaining it: http://crossfitimpulse.com/the-zone-diet-explained-edited/. Here are the key steps:

1. Calculate how many blocks you should eat daily (generally 10-14 blocks for women, 16-25 blocks for men).

2. Learn the favorable/unfavorable foods, how much equals 1 block, and some example recipes and meals. Or look up any food’s block value here.

Building Muscle

I’m still learning about this and would love to hear your opinions, but this article is in line with my current thinking: http://liftbigeatbig.com/how-to-get-big-while-doing-crossfit/.

General Supplements

CrossFit recommends Fish Oil, but here’s a great article from CrossFit Invictus (a premier gym in San Diego) that suggests a few other possibilities: https://www.crossfitinvictus.com/blog/top-7-supplements-for-athletes/

Pre- and Post-Workout Supplements

A list of some top brands: http://www.bodybuilding.com/store/best-protein-powders.html

WedMD chimes in on Protein Powders (ok in moderations, but can be harmful to kidney & liver if you’re taking too much) : http://www.webmd.com/vitamins-and-supplements/features/protein-powder

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