The idea here is that in order to fuel your fitness and athletic performance, what you eat and what you drink while NOT AT THE GYM is as important as your training. You are athletes.
Whether you train a couple times a week or are at the box daily, what you eat and drink is the basic foundation that helps to support your performance, moods, and energy.
The basic nutrition tenant prescribed by CrossFit founder Greg Glassman is: “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.”
This is a simplistic way to say that making an effort to stay away from highly processed foods and sugars is one of the most effective ways that we can eat to give us energy and move us along the health continuum line towards being exceptionally healthy and fit.
Here is a basic way that we, at SteadFast like to break this down:
Water and hydration
Diuretics that actually deplete your hydration
Daily water consumption rule of thumb: take your body weight in pounds (lbs) and divide by 2. This is the number of ounces of water you should be drinking per day.
Vegetables with lots of
Examples of this
Try to include 2-3 vegetables AT EVERY MEAL.
Like vegetables, fruit
If you are doing an early morning workout, then getting up and eating a banana can be a good way to start the day. Berries and green apples are also wonderful options and make good snacks throughout the day. A serving of fruit will be a small banana, a cup of berries or
These provide long-lasting energy and are what
Some ideas: eggs, sausage, bacon, ground meat cooked up, burger patties (all meat), fish, shellfish, chicken, turkey, steaks, chops, wings. Non-meat options: almond butter, peanut butter (natural with no sugar and junk in it), almonds, edamame, chickpeas, other beans and peas, lentils.
Try to have a protein at EVERY SINGLE MEAL. This will give you good energy throughout the day. Also, you will be less likely to have sugar crashes and cravings where you make poor choices due to being ‘hangry.’ So at breakfast, have eggs, or leftover meat from last night with your food. If you are snacking on a green apple, have some peanut or almond butter with that. Eating a salad? Make sure there is some kind of protein on that. Have veggies cut up with hummus and get protein AND veggies!!
Most Americans tend to really over consume simple starches to the exclusion of veggies, fruit
If you have a choice to fill up on starches or vegetables and fruit and protein, always choose the vegetables and fruit and protein first!
Contrary to popular belief, fats are not bad for you! They are full of vitamins, help you to absorb the minerals in the other foods you are eating and make you feel full longer.
Examples: cream in your coffee (not creamer), coconut milk added to a fruit smoothie, avocado on your salad, or with eggs, as guacamole, nuts
Please avoid commercial seed oils such as canola, soy, corn and vegetable oil and margarine. These are not healthful, cause inflammation, and lead to all sorts of issues. If you are an athlete, you want to avoid what makes inflammation worse!