Our trainers strive to be on the cutting edge of the latest nutrition research in order to help our members reach their fitness goals. Please use us as a resource for nutritional information, and if we can’t answer questions we can surely point you in the right direction. We strongly believe that Nutrition is 3/4 of the equation when it comes reaching your fitness goals. Working hard in your workouts is great, but what you do outside the gym will have an equal or greater impact on your health and fitness.
In order to help our members reach their health and fitness goals we have partnered with E4 Nutrition (www.e4-nutrition.com) and offer customized nutrition programs to Outsiders clients and the greater community. This nutrition coaching program is designed to provide you with an easy, science based approach to nutrition and wellness without the stress of “dieting.” There are many programs that are going to tell you what NOT to eat… this one is going to help you figure out what TO eat so that you can achieve your goals, and look and feel your best.
The CrossFit nutrition prescription is as 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.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, some fruit, little starch, and no 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 suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
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 rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. 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.
Keep intake to levels that will support exercise but not body fat. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Much of this page is a excerpt from a CrossFit Journal article entitled Foundations. To read the article in its entirety click here.