The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. 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 are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts 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 decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
- courtesy of CrossFit.com
We have partnered with Kettlebell Kitchen for our food delivery and Nutrition needs.
Kettlebell Kitchen is a meal creation and delivery service, offering delicious and healthy Paleo meals using top-quality ingredients. They emphasize the use of 100% grass-fed beef, wild fish, and free-range poultry, as well as local sourcing of produce. Their chefs are classically trained, and they’ve partnered with several nutritionists to ensure the meals are of the highest nutritional quality.
Their meals are designed for CrossFitters by CrossFitters. They’ve surveyed a number of the top athletes in our region to develop a menu that will help speed up recovery time and improve performance. Additionally, they provide full nutrition and ingredient information on their meals-- so you’ll always know what you’re putting into your body-- and they can help craft a nutrition plan for you based on your body type and specific needs/goals.
Kettlebell Kitchen will begin deliveries in April. They feature flexible ordering options, and you can sign up for a weekly meal plan or order individual meals, whatever is most convenient for you. Best of all, the meals will be delivered to a commercial refrigerator right here at CrossFit Gantry, so you can pick them up before or after your workout.
Please follow the link here to place your food orders for delivery to CrossFit Gantry (beginning in April).
Find out more info here: kettlebellkitchen.com