Nutrition Tips

infographics [FREE downloads for health and fitness pros] in 2020 ...

Precision Nutrition Hand Portions - NutritionWalls

infographics [FREE downloads for health and fitness pros] in 2020 ...

 

If you would like to work with a nutrition coach from CCCF, contact Coach Angie.  She is a certified Precision Nutrition Health Coach.  Here is her website to help you get started: Nourishing Health Transformations

There is no one sized fits all diet.  Just because the Keto diet or intermittent fasting worked for your neighbor, doesn’t mean it will work for you. Once you stop chasing diets and instead develop daily habits that support your goals, you will find that nutrition is much simpler than you thought.

General Nutrition Tips

As a general starting point, these tips may apply to anyone getting started.  Your specific goals will shape more specific recommendations that are personalized to meet those goals.  What is important when incorporating CrossFit into your exercise regimen, is that you eat enough carbohydrates to support your activity levels and you eat enough protein to support muscle repair.  A sign that you may not be eating enough is fatigue, and general lack of energy.

Protein should be lean and varied and account for about 30% of your total caloric load.

Carbohydrates should generally be predominantly slower digesting, higher fiber carbohydrates and account for about 40% of your total caloric load. Athletes may also need occasional faster-digesting, lower-fiber carbohydrates.

Fat should be a relatively balanced mix of fats and account for about approximately 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.  Eat real, whole foods with no labels or the fewest ingredients you can pronounce most of the time. That’s about as simple as we can get.

The benefits of eating a diet based on real, whole foods:  Diets consisting of processed foods leads to chronic disease and obesity.  Type II diabetes is a diet based disease and can be reversed by eating the foods you were meant to eat. 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.

What Foods Should I eat only in moderation?: 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.

 

Courtesy CrossFit & Nourishing Health Transformations