We have a nutrition advisor on staff for any extra help you might need. Our nutrition coaching will get you on track to achieve your fitness goals and also make a difference in how you look, feel, and perform.
- Protein should be lean and varied and account for about 30 percent of your total caloric load.
- Carbohydrates should be predominantly low-glycemic and account for 40 percent of your total caloric load.
- Fat should be predominantly monounsaturated and account for 30 percent 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, while the 1.0 figure is for more active individuals.
Base your diet on greens, lean meats, nuts and seeds, little starch, and no sugar. Keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. If you follow these simple guidelines, you’ll benefit from nearly all that can be achieved through nutrition.
The Caveman (or Paleolithic) Model for Nutrition
Evolution has not kept pace with advances in agriculture and food processing—resulting in a plague of health problems for modern individuals. Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrates. 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 bread, candy, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing 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 linked to obesity, elevated cholesterol levels, blood pressure and mood dysfunction. The CrossFit prescription is a low-glycemic diet, severely blunting 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.
*Information courtesy of CrossFit Inc.