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

  1. 7/20/2012 Nutrition log
    Breakfast – protein shake, black starbuck grande coffee
    Lunch – rotisserie chicken, corn, broccoli, water
    Dinner – mixed seafood with vegetables

  2. 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

  3. 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

  4. 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

  5. 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

  6. 7/21/2012
    Brunch: 1 sweet potato w/ 2 fried eggs
    Dinner: 2 burgers patties (no bread) w/ veggies
    Drinks: water, almond milk

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 7.29:
    .5 whole .5 almond milk protein smoothie, lara
    apple, cheese, seed crackers
    lara
    brisket, turkey, salad
    blueberries, nuts

  21. 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

  22. 120729
    bacon + scrambled eggs
    Sierra Stew
    2c whole milk
    Sierra stew
    2c whole milk + APS complete + berries + almond butter

  23. 7/28/2012-7/29/2012 (same for each day)
    eggs + bacon, almond milk
    chicken salad, nectarine
    almond butter, carrots, banana

  24. 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

  25. 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!])

  26. 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

  27. 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

  28. 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.

  29. 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

  30. 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

  31. 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

  32. 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

  33. 8.3:
    recovery in water
    whole milk smoothie, lara
    potbelly many meat salad, tea
    peach, almond butter
    scrambled eggs, grapes

  34. 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

  35. 8.5:
    whole milk smoothie, lara
    lettuce, turkey, tomato, bacon, tea
    chicken, cheese, carrot sticks
    pepper stuffed with ground beef, sweet potato

  36. 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!

  37. 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

  38. 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

  39. 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

  40. 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

  41. 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

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>