The following has been adapted from the CrossFit Trainers’ Handbook
Nutrition lays the molecular foundations for fitness and health. Proper nutrition can amplify or diminish the effect of your training efforts as well as quality of life in general. Effective nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high-carbohydrate, low-fat, and low-protein diet. Such a diet may increase your risk of cancer, diabetes, and heart disease or leave you weak and sickly.
The CrossFit prescription for healthy nutrition and balanced macronutrients follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat 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.
Dr. Barry Sears’ Zone Diet still offers the greatest precision, efficacy, and health benefit of any clearly defined protocol. The Zone diet does an adequate job of jointly managing issues of blood glucose control, proper macronutrient proportion, and caloric restriction. These are the three pillars of sound nutrition whether your concern is athletic performance, disease prevention and longevity, or body composition. We recommend that every one read Dr. Sears book Enter the Zone.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, little natural sugar (such as those found in fruits), and no processed sugar. That’s about as simple as we can get. Many have observed that 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 circumspect. If you follow these simple guidelines you can benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search Google for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include candy, sweets, sodas, most processed carbohydrates, and even to come degree rice, bread, and potatoes. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels,
blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and, consequently, severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for an internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Further Nutritional Information
For a little more information on how to measure your caloric intake, what foods to eat or avoid, scientific rational, etc. read this PDF File. It is a section directly from the CrossFit Trainers’ Handbook. For even more information, sign up on the CrossFit Journal.
As trainers and coaches, we often get asked about whether someone should add nutritional supplement to their diet. Nutritional supplements include, but are not limited to, protein, pre-workout primers, post-workout recovery formulas, vitamins, minerals, and energy boosters. Our first bit or advice, or question rather, will be, “What does your day to day diet consist of?” Supplements are just that, supplementation to a regular diet. Once you have your nutritional needs in order within you diet, then we can consider supplementing. Maybe you train often and/or have a busy schedule and can’t get enough protein or carbohydrate because of time constraints, then you might consider protein and/or post-workout formulas. Maybe you are not a fan of leafy vegetables and are just starting to eat them, you might consider a supplement of vitamins and minerals such as a wheatgrass powder as well as a fiber supplement. Again, this is all dependent on everyone’s personal diet and goals. Get your diet in order first, give it time, then do the research and determine whether a supplement will help you break through any walls that may be keeping you from achieving your health and fitness goals.
Just as the nutritional recommendations call for minimally processed and “clean” sourced food, we recommend the same for supplementation. Do your own research and dig deep before trying anything. Here at CrossFit Thump we have done some research of our own and recommend the products from 10 Institute. Ask us about our personal experience with the products, and we’d be more then happy to tell you about how effective they are. 10 Institute produces a number of supplement formulas including protein, vitamins and mineral, and aids for weight-loss, energy, recovery, and detoxing. The best fact about the company is that the ingredients in their products come directly from USDA monitored farms, which they (10 Institute) own here in the United States. The products are minimally processed and are made form pure sourced ingredients and contain no artificial additives. Follow either of the links below for more information…but don’t stop there, dig deeper and research the products outside of the company’s page.
Cross Fit Soul
Holistic Pure Living
Inzer Weightlifting Products
Lift Big Eat Big
Maverick Athletic Company
Physiques 'N' Weeks
Reebok CrossFit Store
The Paleo Diet
The Primal Plan
Thump Fight Gym
URAWK ENERGY BARS
USA – WEIGHTLIFTING