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 from whole food sources and account for about 30% of your total caloric load.
Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 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, meats, nuts and seeds, some fruit, little starch, and no sugar. That is 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 circumspect. 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. The Caveman model is perfectly consistent with CrossFit’s 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.