Nutrition & Health

Taking that step in the gym is a great first step towards improving your health. But as the saying goes, you can’t exercise your way out of a crappy diet. If you would like to work with a health and 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

Focusing only on exercise without looking at the rest of your lifestyle choices may prevent you from reaching optimal health. Other big factors that play into health include, but are not limited to: sleep and stress management.

There is no one sized fits all diet.  Just because the Keto diet or intermittent fasting worked for your BAE, 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.

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 ...

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 and in other words, poor recovery from workouts.

Protein should be lean and varied and account for about 30% of your total caloric load.  To determine the number of grams/protein to consume to support your daily goals, shoot for 0.7 to 1.0 grams of protein per pound of lean body mass depending on your activity level.

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.

What Should I Eat?:  The diet a majority of the time on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.  Real foods, as unprocessed as possible is 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 whole foods that support blood sugar so that you can regain metabolic regulation.  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.

Moderation foods: 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 pasta, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Putting labels on foods, such as Keto, gluten free, or heart healthy doesn’t make a food healthy or unprocessed.

What about macros?: Macro eating, also called flexible dieting is an advanced option for achieving body composition goals. Calories determine your weight, following a macro template (40% carbs, 30% fat, 30% carbs) determines your body composition. It doesn’t matter what calories you eat, meaning you can macro pizza and donuts within your template and achieve your fat loss goals. No matter what you do, always take the time to enjoy your cake and eat sufficient calories to support your goals. Those that enjoy their favorite foods and find balance in their diets will be most successful in the long run.

Courtesy Angela Michalski, Nourishing Health Transformations