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.
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.
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.
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.
…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
…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:
…High sugar fruits like bananas, pineapple and apples
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.
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
3) Dr. Kurt Harris: excellent doctor and nutrition expert.
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