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Written By Colin Stell
CrossFit is defined as constantly varied, functional fitness performed at high intensity. This methodology increases overall fitness, defined as our work capacity across broad time and modal domains.
But fitness isn’t the only factor (or even the most important one) when we talk about overall health. Nutrition is the foundation of everything we do in the gym every week and, more importantly, the foundation for health. How we eat either helps or hurts our health and fitness over time. So how do we navigate the world of nutrition, one that is increasingly complex with the rise of social media nutrition “influencers” and nutritional tribalism that increasingly seems like everything we eat will either give us superpowers or kill us?
CrossFit’s Nutrition Recommendation: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
At a high level, we want to point people towards eating minimally processed foods, as outlined in this recommendation. It can take a lot of work to jump into a new way of eating. So where do we start?
First, let’s talk about protein. We know that most people barely get enough protein in their diets. Generally speaking, the recommendation is to consume anywhere between 0.7g – 1g of protein per pound of body weight. For example, a 135lb person should aim for anywhere between 95g – 135g of protein daily. Protein goals will be higher for more active, advanced athletes to support that activity level. People will see and feel results by simply getting the minimum amount of protein from high-quality sources.
Second, we highly recommend that most food you consume be whole and minimally processed. You’ll get the most nutrients from these foods compared to anything that comes in a box. Generally speaking, shop the outer perimeter of the store as much as possible, where the meats, produce, eggs, dairy, yogurt, etc. all live.
The most important thing we can say is that the most successful “diets” are the ones you can stick to. Adopting an 80/20 percentage breakdown for the foods you enjoy, 80% being whole foods and 20% whatever you want, is a sustainable way to approach nutrition. For people with metabolic issues, the foods they eat might need to be more strict due to the inflammation already occurring in the body, but there are still plenty of ways to enjoy great foods!
Finding what works for you will take some time, so be patient and have grace with yourself. Just like in the gym, results won’t come overnight. It takes time and consistency for your body to adjust to a new way of eating. Have fun with it, and try new things often!
Are you ready to get your nutrition on track? Contact us for more information on how we can help! Our nutrition services include 1-on-1 coaching, support, and accountability to help you achieve your goals!
