Just like we do with the on-ramp program at Hydro, we will start with the basics and grow from there.
The first two sentences of “Fitness in 100 Words” are a great place to start: “Eat meat & vegetables, nuts & seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat”
QUALITY and QUANTITY are the two key parts here.
QUALITY – Keep it simple when starting to dial in your nutrition. The list above isn’t a laundry list of foods you can eat, and foods you’re forbidden from eating. Instead, it’s a direction to eat real food, with a focus on those foods that are nutrient dense and will support a healthy lifestyle, instead of prevent one. Glassman’s council is a great starting point to ensure quality foods.
How do you actually do it though? Shop the outside of the grocery store. Don’t overcomplicate things!! For example, if you aren’t already eating many vegetables to begin with, worrying about organic, GMO, etc; will just add unnecessary strain to the process. Planning and preparing meals is VITAL to living a healthy lifestyle. Discovering, or rediscovering, your crockpot and grill can quickly make mealtime easier, and there are 1000s of recipes on the internet to support your specific needs. You don’t have to go after the complex Julia Childs’ recipes, but if you enjoy that, go for it! Make sure whatever you’re doing, and however you’re doing it, keeps things attainable, and not complicated. Keep healthy enjoyable options in your home for the moments things don’t go as planned.
QUANTITY – We are not talking about limiting yourself!!! As a CrossFit athlete especially, you need to make sure you are getting enough food to support routine, daily activity, as well as your workouts, but NOT BODY FAT!! Cutting too much food will wreck your metabolism, making it very hard to burn fat…not to mention H-ANGRY!!
Everyones daily nutritional needs will be different. In an effort to keep things simple, start by trying to compose each meal of primarily protein (meat, fish, eggs, full fat dairy), vegetables, and, depending on the leanness of the meat, maybe some nuts, seeds or other healthy fat. You may want to add in some starch and fruit, particularly on days you exercise, preferably as close to your workout as possible.
To give you some place to start for your daily needs and put this in perspective as an active Crossfitter consider 12 calories per every pound as a Minimum starting point. Many will need 15 calories or more per pound. We recommend at least 1 gram of protein per pound of lean body mass as a starting point and if possible 1 gram of protein per pound of body mass. See the links on the back for help is setting up specific amounts of food you should eat.
We recommend you track your food for at least a few weeks, and pay particular attention to how you feel during this time. This will help you understand how much you are currently eating, of what, and how it is affecting you all around. This will be an important resource to you when making any necessary changes to ensure success. Keeping track can be as simple as briefly writing it down or using an app such as MyFitnessPal, where you can scan barcodes and search for common foods to count calories.
What to eat:
How much to eat: