Our nutrition coaching will get you on track to achieve your fitness goals. We have a slightly different view on optimal nutrition that is guaranteed to make a difference in how you look, feel and perform.

We believe that exercise is only part of the equation in achieving your health and fitness goals. The food you put into your body will directly impact your success, and everyone has their individual needs. We don’t prescribe to fad diets, but we do recognize that there are many tools available for those looking to improve their health and wellness. While our general nutritional advice is straight forward, we recognize that putting it into practice can be difficult.

The power of good coaching cannot be underestimated. The right coaches can take sports teams to their championships, businesses to greater profit, and individuals to peak performance.

We do have a nutritionist, Samantha Bisagni, on staff for any extra help you might need.


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 predominantly monounsaturated and account for about 30% of your total caloric load.
  • Calories should be 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 hardcore athletes.


dietWhat 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 it gets. 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.


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; 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 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 a food’s glycemic index, or the measure of their propensity to elevate blood sugar.


What is the Problem with High-Glycemic Carbohydrates?

High-glycemic carbohydrates cause 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.” There’s a gold mine of information pertinent to your health. 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 declines 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. It allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Courtesy of CrossFit Inc.

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