Cross Fit Nutrition

CrossFit Nutrition

The CrossFit Assimilation Dietary Prescription:

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. 

Replace, Reduction, and Remove:  Replace processed and engineered foods/ingredients for whole and fresh (The way nature intended)  Reduce what you eat rather than removing all that you enjoy. After all, enjoyment is the whole point. Life is hard enough give yourself some reward. Remove GMOs, chemical foods, vegetable/canola oil, macroculture produce and proteins. If you couldn’t get it in 1945 don’t get it now.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, 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. If your food doesn’t go bad, it’s no good!

The Caveman, Paleolithic, Primal Models for Nutrition
Modern diets are ill suited for our genetic composition (the last 70ish years) . Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Metabolic syndrome, chronic inflammatory disease, 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. Environmental issues increase this constant attack on our endocrine system (how and with what we cook) i.e. plastic/Styrofoam. 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, mostly processed, 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, resulting in over production of insulin or the stopping of production all together. 

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 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.

Strategies for Better Eating

  • Throw out or donate all your disqualified foods (get it out of the house)
  • Buy quality foods (whole & fresh foods from: Local, Natural, Organic sources)
  • Replace manufactured and processed with grown and raised.
  • Take smaller bites and chew for longer (ENJOY THE YUMMY FOOD STOP TORTURING YOURSELF WITH CHOW).
  • Stop eating when you are satisfied (if you are full, it’s too late) you don’t need as much as you are used to.
  • Eat the way your grandparents or great-grandparents ate (ingredients, cooking method/utensils, and portions).
  • Try drinking water when you are hungry then wait 20 minutes (sometimes thirst is perceived as hunger)
  • Use smaller plates (make your meals an experience rather than a chore).
  • Fill half your plate with vegetables (eat them first, followed by protein, lastly carbs)
  • Reward yourself with A treat at the end of the week and on a hard training day (Make it an old fashioned treat).
  • Eat fewer than 100 grams of carbohydrates per day.
  • Be realistic in your goals, plan and follow through (DON’T beat yourself up WHEN you slip).
  • Make small changes over time to find what does and doesn’t work for you.


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