Crossfit and Your Nutrition. Let's Start with the Basics

CrossFit and Your Nutrition. Let’s start with the basics ... The CrossFit Prescription Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Coach Greg Glassman, CrossFit Founder and CEO (Courtesy of CrossFit Inc.) This is not groundbreaking it makes sense and supports our performance in and out of the … gym. A clean diet supports proper immune function, acts as an anti-inflammatory to the digestive system, and promotes overall health and function to our bodies both internally and externally, including organs, skeletal and muscular growth. Within CrossFit, there are two popular approaches to eating: Paleo and Zone. Paleo - link to website Zone - link to site for book Eat food that our paleolithic ancestors ate Reduces insulin spikes to improve and avoid foods that are processed performance by balancing macronutrients (including grains, legumes, potatoes). (30% protein, 40% carbs and 30% fats). Buy the food from the perimeter of the grocery Requires that you weigh and measure your food store & avoid the processed food in the middle but you can ‘eyeball it’ after a while. Great chart that doesn’t spoil see Brazil Food Guide … and meal plans here. below. The Brazil Food Guide - Brazil breaks down food in a “Eat Clean” by combining Zone and Paleo much more natural way. Their food categories are: Do something that works for you and start easy by simply cutting the crap (chip, pop, candy) from your 1. naturally or minimally processed foods; diet. Still enjoy your cheat meals (3 a week) as they 2. oils, fats, salt and sugar; keep you committed and give you a treat. 3. processed foods (these include bread, cheeses, cured meats and pickles); and 4. ultra-processed foods. For food quality, use Paleo as a guide to stay away from processed foods. For quantity, use Zone to Foods from the first group are to be consumed the make sure you eat more protein: your body needs it. most, foods in the last group the least or not at all. … and of course, make sure you are drinking enough water. CrossFit Nutrition Links The Basics Some Recipes from the CF Journal Zone Meal Plans ● Thai Turkey Meatballs ● Balsamic Apple Compote New Version (2015) ● Mexican Meatballs Original Version (2004) ● Bacon Crusted Breakfast Pizza ● Creamy Shrimp Zucchini Simple Nutrition Series (Videos) ● Acorn Squash Molcajete Episode 1 ● Kickin’ Like Van Damme Chicken Episode 2 ● Chipotle Chicken Frittata Episode 3 ● Lemon Pepper Chicken with Butternut Episode 4 Squash Episode 5 ● Fajita Pie ● Bacon Butternut Turducken ● Chicken Tikka Masala with Spaghetti How Much Food Should I Eat? Squash Journal Article ● Ribs and Sweet Potatoes with Paleo Q Sauce Carbohydrate Selection ● Butternut Squash Lasagna Journal Article ● Sesame Chicken with Broccoli ● Greek Freak Salad with Halibut Supplements & Snake Oil ● Chipotle Bison Chili with Butternut Journal Article Squash ● Chuck-wagon Brisket Pot Roast ● Bacon Wrapped Jalapeno Poppers Advanced stuff ... ● Deep Dish Breakfast Pizza [for Nutrition Nerds] ● Cinnamon-Infused Short Ribs ● Pastel del Papa Glycemic Index ● Bananas Foster Journal Article ● Christmas Morning Quiche Lorraine Prosecuting Sugar: Taubes Journal Article Why We Get Fat: Taubes Three Part Video Series Food is energy; we need it in order to do basic physiological processes. Whether you decide to do Zone or Paleo or maybe even a combination of the two – stick with it! The first month may suck since your body is adjusting to some major changes, but don’t give up. .

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