Real CrossFit nutrition – Sat 8.26.17
Skill: movement review and warm up
Conditioning: Come in and find out! Bring a Friend!
I always hear arguments about what the real CrossFit nutrition or diet is. Is it low-carb? no-carb? high fat? paleo? zone? Whatever the superfit CrossFit competitors eat should not matter to you. You don’t have to follow everything on here. For instance, I think rice is a great recovery food. CrossFit thinks it’s best to stay away. It does not ache my gut like bread does, so I keep it in my diet.
Here’s the CrossFit “diet” as they break it down in their training guide:
The CrossFit dietary 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 from whole food sources and account for about 30% of your total caloric load.
Total calories should be based on protein needs, which should be set at between 0.7 and
1.0 grams of protein per pound of lean body mass (depending on your activity level). The
0.7 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, meats, nuts and
seeds, some fruit, little starch, and no sugar. That is 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 will 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. The Caveman model is perfectly consistent with CrossFit’s
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.
What Is The Problem With High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that in excess 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.” CrossFit’s prescription is a low-glycemic diet (and lower
in total carbohydrate quantity) and consequently severely blunts the insulin response, yet
still provides ample nutrition for rigorous activity.