Nutrition

You are what you eat.

Whether you are training for the 2013 CrossFit games, working out to stay in shape or gain strength, or even if its just all for fun… nutrition is more important than the WOD you do each day! You food is your fuel. Just like the gas you put in your car, it is what drives you to do that next box jump or lift those 5 extra pounds. The food that you put in your body affects how your body will perform.

Recommended Foods

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Eat Quality Foods

Organic and local meat, fruits and vegetables are definitely preferred when they are available to you.

Quantity

Read this article on The Zone Diet written by Greg Glassman from the CrossFit Journal to see if this type of nutrition plan might be right for you.

Issue 21: The CrossFit Journal Meal Plans

Everything in Moderation

Now don’t make yourself crazy trying to eat perfect 100% of the time. A good rule of thumb to follow is the 80/20 rule. Get your nutrition right 80% of the time and you will be a-ok.

Specifically…
DO:
…Eat FOOD. Eat things that came from the ground or from an animal.
…Eat vegetables. Lots and lots and LOTS of them.
…Eat animal protein, including grass-fed beef, fish, pork, chicken, eggs.
…Eat good fat, including olive and coconut oil, avocado, grass-fed butter, bacon fat, ghee.
…Eat fruit, especially berries
…Eat nuts and seeds, especially macadamia nuts
…Indulge every once in a while in dark (80% +) chocolate, red wine, and black coffee

DO NOT:
…Eat grains or flour products, including bread, corn, cookies, cake, tortillas
…Eat sugar, including soda, candy, fruit juice
…Eat legumes, including peanuts, peanut butter and beans
…Eat processed oils, including soybean, canola, sunflower oil

If you’re trying to gain muscle, DO:
…Eat sweet potatoes (and limited white potatoes)
…Eat whole fat, organic (preferably raw) milk, milk products and unfermented cheese

If you’re trying to lose weight, LIMIT your intake of:
…Potatoes
…High sugar fruits like bananas, pineapple and apples
…Nuts
…Nut butters
…Dairy

Some Advice for on campus eating:

1) Get to know the Chefs: Befriend them, tell them about your nutritional needs and preferences and they will deliver 2) At breakfast, ask that your eggs be cooked in butter rather than oil 3) At lunch, scope out the salad bar. Eating the insides of several prepared sandwiches always works too. 4) At dinner, ask for the main meat dish without the sauce. The sauces nearly always contain processed oil, gluten and sugar. The chefs have trays of unsauced meat in the kitchen and they wait to put the sauce on right before they put out the food. 5) Take food for healthy snacks so that you’re not tempted to eat sugary food at meetings. Hardboiled eggs and fruit work well. 6) Beware of canned fruit (normally pineapple, pears and sometimes berries.) The canned fruit is normally served alongside the cottage cheese. Canned fruit is essentially sugar. Treat it like cake.

Websites

1) Marks Daily Apple: an incredible all-around resource. Includes lots of recipes and
lots of “Definitive Guides” (to grains, dairy, fat) to big health and nutrition topics.

2) Robb Wolf: this man is considered one of the premier experts in Paleolithic nutrition.
In addition to a daily blog, his FAQs includes downloads for grocery shopping lists and
meal plans.

3) Dr. Kurt Harris: excellent doctor and nutrition expert.

Books

The Primal Blueprint
The Paleo Diet
Good Calories, Bad Calories
The Vegetarian Myth
The New Evolution Diet
The Paleo Solution
Why We Get Fat
Primal Body, Primal Mind
Body by Science
Why Zebras Don’t Get Ulcers
The Omnivore’s Dilemma
Protein Power

57 thoughts on “Nutrition”

Iron E on July 20, 2012 at 6:12 pm said:

7/20/2012 Nutrition log
Breakfast – protein shake, black starbuck grande coffee
Lunch – rotisserie chicken, corn, broccoli, water
Dinner – mixed seafood with vegetables

Reply ↓
Blakley on July 21, 2012 at 1:26 am said:

7.20: recovery, smoothie (almond milk protein coco banana), lara bar, huge salad w 4 meats n egg n vegis spicy mustard for dressing, apple, fajita beef and chicken, guac, grapes… wine

Reply ↓
rupf on July 21, 2012 at 12:09 pm said:

120720
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop progenex recovery 1 scoop APS creatine
Lunch 1 spinach salad w ground beef, sugar free mayo dressing
Lunch 2 spinach salad w ground beef, sugar free mayo dressing
handful of blueberries
2 servings turkey meatloaf and mashed potatoes
2c whole milk, 1 scoop APS complete
almond butter and blueberries

Reply ↓
Blakley on July 22, 2012 at 12:07 am said:

7.21: Smoothie, Lara, Recovery, Fajita beef & chicken, 1/2 Avocado, Bell pepper, Grapes, Apple, Lara, Buffalo burger patty w cheese, Mixes greens, Tomato, Wine

Reply ↓
rupf on July 22, 2012 at 8:17 am said:

120721
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop APS complete
Bowl buffalo chix soup
Naked juice protein zone + 2c mixed nuts
turkey meatloaf + mashed potatoes
bowl buffalo cbix soup

Reply ↓
Iron E on July 22, 2012 at 8:39 am said:

7/21/2012
Brunch: 1 sweet potato w/ 2 fried eggs
Dinner: 2 burgers patties (no bread) w/ veggies
Drinks: water, almond milk

Reply ↓
rupf on July 22, 2012 at 10:13 pm said:

120722
2c whole milk 1 scoop APS
turkey meatloaf + mashed potatoes
strawberries
Picadillo + quinoa + butternut squash
2c whole milk + 1 scoop APS + strawberries + almond butter

Reply ↓
Iron E on July 22, 2012 at 10:14 pm said:

7/22/2012
Peach, almond milk
Ground beef, tomatoes, lettuce
Chicken and veggies

Reply ↓
Blakley on July 22, 2012 at 10:40 pm said:

7.22: protein smoothie, lara, unwich w. turkey bacon and tomato, 3 eggs with mushrooms, blueberries, spoon almond butter, 4oz whole milk 4oz almond milk + protein, 1/2 lara, wine

Reply ↓
rupf on July 23, 2012 at 9:18 pm said:

120723:
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop progenex recovery 1 scoop APS creatine
spinach salad w ground beef
salento chix/bleu cheese salad
swordfish + green beans
2c whole milk 1 scoop APS complete + strawberries+ almond butter

Reply ↓
Iron E on July 23, 2012 at 9:29 pm said:

7/23/2012
almond milk
salad from chipotle – followed instructions here: http://hunter-gatherer.com/blog/how-eat-wild-chipotle
salmon, asparagus, carrots, almond butter, peach

Reply ↓
Blakley on July 23, 2012 at 9:35 pm said:

7.23:
Recovery with water
Protein milk(.5 whole .5 almond) banana cocco smoothie, Lara
Salad w vegis avocado and nuts, Tea
Few bites tuna fish with green beans and tomatoes and cheddar cheese, Grapes
Lara
Cheese, Seed crackers
Salad with baked chicken on top
Wine

Reply ↓
Blakley on July 24, 2012 at 10:38 pm said:

7.24:
recovery with water
.5 whole milk .5 almond milk smoothie with banana & cocco, lara
salad with baked chicken and avocado, tea
pear, 1/2 baked chicken breast, lara
stuffed poblano peppers with ground beef, mushrooms and cheese, wine

Reply ↓
rupf on July 24, 2012 at 11:10 pm said:

120724:
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop progenex recovery 1 scoop APS creatine
spinach salad w ground beef
spinach salad w ground beef
Picadillo w/ quinoa
2c whole milk + blueberries + almond butter
Buffalo chicken soup

Reply ↓
Iron E on July 25, 2012 at 11:21 am said:

7/24/2012
water, almond milk
banana, peaches, salmon, asparagus, carrots, almond butter

Reply ↓
rupf on July 25, 2012 at 9:34 pm said:

2c whole milk 1 scoop APS complete
4c whole milk 1 scoop progenex recovery 1 scoop APS creatine
Arugula club salad
Larabar
Sirloin steak + succotash
2 c whole milk 1 scoop APS complete + blueberries + almond butter

Reply ↓
Iron E on July 25, 2012 at 10:27 pm said:

7/25/2012
Banana, Protein shake
Salad w/ shrimp, bacon, eggs, olives, balsamic vinagrette
Salmon

Reply ↓
Blakley on July 25, 2012 at 10:36 pm said:

7.25:
recovery
.5 whole milk .5 almond milk protein smoothie + lara
2 stuffed peppers with mushrooms and cheese + grapes + tea
blueberries + cup whole milk
small salad with egg and vegis spicy mustard for dressing
protein smoothie + lara

Reply ↓
Iron E on July 26, 2012 at 9:01 pm said:

7/26/2012: water, almond milk, almond butter, carrots, salmon, banana

Reply ↓
Blakley on July 26, 2012 at 10:33 pm said:

7.26:
.5 whole milk .5 almond milk protein smoothie w banana cocco, lara
salad with egg mushroom tomato cucumber onion blue cheese with spicy mustard dressing, tea
stuffed pepper with beef mushroom
blueberries
a few seed crackers and cheese, wine
chipotle salad with chicken tomato and avocado

Reply ↓
Curtis Warren on July 27, 2012 at 11:59 am said:

120726
Buffalo chix soup
spinach salad w ground beef
spinach salad w ground beef
picadillo w quinoa
Chix breast w jalapeno&cheese
2c whole milk + 1 scoop APS complete + strawberries/blueberries + almond butter

Reply ↓
Iron E on July 28, 2012 at 8:15 am said:

7/27/2012: water, almond milk, salmon, chicken, lettuce, tomatoes, carrots, almond butter, banana

Reply ↓
Blakley on July 28, 2012 at 9:12 am said:

7.27:
.5 whole .5 almond milk protein smoothie, lara
3 eggs with mushrooms, grapes
unwich with turkey bacon tomato, tea
salad with ground beef

Reply ↓
rupf on July 28, 2012 at 2:53 pm said:

120727
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop progenex recovery 1 scoop creatine, apple
spinach salad w ground beef
picadillo w quinoa
club salad

Reply ↓
Blakley on July 28, 2012 at 11:38 pm said:

7.28:
scoop protein in hoh
.5 whole .5 almond milk smoothie, lara
beef, mushrooms, apple, seed crackers, cheese
blueberries
tasty salad with chicken n lots o good stuff, glass wine

Reply ↓
Blakley on July 29, 2012 at 8:46 pm said:

7.29:
.5 whole .5 almond milk protein smoothie, lara
apple, cheese, seed crackers
lara
brisket, turkey, salad
blueberries, nuts

Reply ↓
rupf on July 29, 2012 at 9:05 pm said:

120728
2c whole milk 1 scoop APS
2c whole milk 1 scoop progenex recovery 1 scoop creatine
chicken w mushrooms and broccoli
sausage + cheese plate

Reply ↓
rupf on July 29, 2012 at 9:21 pm said:

120729
bacon + scrambled eggs
Sierra Stew
2c whole milk
Sierra stew
2c whole milk + APS complete + berries + almond butter

Reply ↓
Iron E on July 29, 2012 at 11:08 pm said:

7/28/2012-7/29/2012 (same for each day)
eggs + bacon, almond milk
chicken salad, nectarine
almond butter, carrots, banana

Reply ↓
Blakley on July 30, 2012 at 11:21 pm said:

7.30:
recovery protein in hoh
.75 whole .25 almond milk protein smoothie, lara
Turkey, brisket, salad, tea
Turkey, brisket, sugar snap peas
Peach
3 eggs, bacon, straw/blue berries, dates wrapped in bacon

Reply ↓
Iron E on July 31, 2012 at 10:24 am said:

7/30/2012
1c almond milk, banana
Chicken and beans
Butternut squash lasagna (mixed with 93% natural ground beef, gluten free sausage, and Central Market pasta sauce [no sugar or artificial flavorings!])

Reply ↓
- Iron E on July 31, 2012 at 10:25 am said:
  
  93% ground beef meaning 93% meat 7% fat
  
  Reply ↓
  - Iron E on July 31, 2012 at 1:13 pm said:
    
    the paleo lasagna was a combination of these two issues:
    http://www.paleotable.com/2011/01/butternut-squash-lasagna.html
    http://northwestcavegirls.com/2012/01/paleo-buffalo-butternut-squash-lasagna/
    
    Reply ↓
    - Iron E on July 31, 2012 at 1:13 pm said:
      
      *two recipes
      
      Reply ↓
Iron E on August 1, 2012 at 10:16 am said:

7/31/2012
1c recovery protein shake w/ water
bananas
big portions of paleo lasagna

Reply ↓
Blakley on August 1, 2012 at 10:30 am said:

7.31:
recovery
whole milk smoothie, lara
beef patty with avocado, tea
salad
spoon almond butter, blue & strawberries
seed crackers with cheese
3 scrambled eggs with mushrooms, grapes

Reply ↓
Curtis Warren on August 1, 2012 at 3:33 pm said:

120731
2c whole milk 1 scoop APS
2c whole milk 1 scoop progenex recovery 1 scoop APS creatine
spinach salad w chicken
spinach salad w chicken
18 bone-in wings, dry-rub seasoning
2c whole milk 1 scoop APS

Reply ↓
Iron E on August 2, 2012 at 11:12 am said:

8/1/2012
1c recovery protein shake w/ water
Bananas
Carrots and almond butter
Big portions of paleo lasagna

Talked to B about transitioning to small portion many meals. What I need to do is to get more variety of food so I am not eating the same thing every day. Will go grocery shopping on Sunday.

Reply ↓
Blakley on August 2, 2012 at 1:51 pm said:

8.1:
recovery
whole milk protein smoothie, lara
unwich with turkey bacon tomato, tea
beef patty, salad
berries, almond butter
edamame in oil and chili powder, 4 pieces sashimi, salad with fried egg on top, seasoned mushrooms, glass wine

Reply ↓
Curtis Warren on August 2, 2012 at 3:01 pm said:

2c whole milk 1 scoop APS
meatloaf + spinach+mushrooms + broccoli
2 bananas
salmon + salad (baby greens from CSA so good)
hot+sour soup + spare ribs

Reply ↓
Blakley on August 3, 2012 at 9:49 am said:

8.2:
almond milk protein smoothie, lara
salad with egg & mushrooms, tea
beef patty, .5 avocado, sugar snap peas, grapes
bunless jerry built burger with egg on top
seed crackers, cheese, grapes

Reply ↓
Iron E on August 3, 2012 at 9:52 am said:

8/2/2012
Water, Almond Milk
Big portions of Paleo Lasagna

Reply ↓
Curtis Warren on August 3, 2012 at 8:20 pm said:

120802:
sierra stew
spinach salad w chicken
spinach salad w chicken
rib steak + baked sweet potato/onion

Reply ↓
rupf on August 5, 2012 at 11:12 am said:

120804
2c whole milk 1 scoop APS complete
2c whole milk 1 scoop progenex recovery 1 scoop APS creatine + 1 apple
shepherds pie + succotash + strawberries and almond butter
fajita meat + beans
2c whole milk + 1 scoop APS

Reply ↓
Blakley on August 5, 2012 at 8:15 pm said:

8.3:
recovery in water
whole milk smoothie, lara
potbelly many meat salad, tea
peach, almond butter
scrambled eggs, grapes

Reply ↓
Blakley on August 5, 2012 at 8:16 pm said:

8.4:
whole milk smoothie, lara
cup whole milk & lara (out of necessity in a place w. NO food for hours)
unwhich, tea
sashimi, salad, glass wine

Reply ↓
Blakley on August 5, 2012 at 8:18 pm said:

8.5:
whole milk smoothie, lara
lettuce, turkey, tomato, bacon, tea
chicken, cheese, carrot sticks
pepper stuffed with ground beef, sweet potato

Reply ↓
Iron E on August 6, 2012 at 10:54 am said:

8/3/2012-8/5/2012
Almond milk
Carrots, almond butter, bananas
Finished up the paleo lasagna…time to tackle a paleo dish involving seafood!

Reply ↓
Blakley on August 6, 2012 at 10:56 pm said:

8.6:
recovery protein in water
whole milk protein smoothie, lara
ground beef, bell pepper, tea
chicken lunch meat, cheese, baby carrots, almond butter
pork, green beans, vegi puree (potato, carrot, radish), wine

Reply ↓
Iron E on August 7, 2012 at 9:18 am said:

8/6/2012
Recovery protein with water
Bananas
Carrots and almond butter
Chicken w/ spinach

Reply ↓
rupf on August 7, 2012 at 2:31 pm said:

120806
green salad + chicken
green salad + chicken
grouper + squash soup

Reply ↓
Blakley on August 8, 2012 at 9:34 am said:

8.7:
recovery
whole milk smoothie, lara
vegi salad with egg mushroom, tea
ground beef
lunch meat chicken + cheese + carrots+ almond butter
scrambled eggs with mushrooms + cheese + seed crackers + grapes
glass whole milk

Reply ↓
rupf on August 8, 2012 at 10:28 am said:

120807
2c whole milk + 1 apple
green salad w chicken
green salad w chicken
2c whole milk
2.5 bleu cheese burgers + spinach salad
2c whole milk + 1 scoop APS + blueberries + almond butter

Reply ↓
Iron E on August 8, 2012 at 11:06 am said:

8/7/2012
bananas, almond milk
carrots and almond butter
chicken and vegetables
fish and vegetables

Reply ↓
Blakley on August 8, 2012 at 10:14 pm said:

8.08:
recovery
whole milk smoothie, lara
unwhich with turkey bacon tomato, tea, grapes
later… unwhich with turkey bacon tomato
scrambled eggs w. mushrooms, cheese, grapes
glass whole milk

Reply ↓
Iron E on August 13, 2012 at 7:37 am said:

need to get better at posting here. sorry guys!

8/12/2012
banana, water, lara bar (so good…im’ hooked!), almond butter, carrots
brisket, shrimp and spinach

Reply ↓
Iron E on August 15, 2012 at 7:32 pm said:

8/14/2012-8/15/2012
watermelon, bananas, protein shake, lara bar, carrots, almond butter
chicken and green beans

Reply ↓

RUPF

Rice University Power Fitness