crossfit-hierarchyAs a training facility, we would love to tell you that you can workout and eat whatever you’d like, but that’s just not the case.  Whether you’re after long-term health, fat-loss, and/or performance gain, it all starts with nutrition.

We have adapted much of our nutritional advice from various guidelines such as Paleo and Primal forms of eating.  The most important aspect to remember is that THERE IS NO ONE PLAN FOR EVERYONE! We each have different genetics, backgrounds, and goals and therefore each need to find the right plan for us.  We have to be our own scientist, experimenting and adjusting to reach our health and performance goals.

Here are the basics

Eat Real Food

Eating real food means avoiding the chemical storm, as in processed foods and ingredients you can’t even pronounce.  Real foods include meat, vegetables, fruit, nuts, and seeds. These foods don’t have labels, but if you are buying something with a label, make sure you read it!  Shop local (farmers markets are awesome!) and eat game meats when possible.  If you go to the grocery store, try to get grass fed meats, wild caught fish, and organic vegetables and fruits.  A good shopping trick is to stick to the perimeter of the grocery store and treat the inner isles like a danger zone … Get in and get out of there!

Macronutrients

It’s important to have the right balance of Protein, Fat, and Carbohydrates. This will vary depending on goals and needs. Below we have some basic guidelines, but it’s important you get these numbers right, so if you aren’t sure, talk to us about formulating a plan for you.

Protein
All athletes (if you are reading this we mean you!) should be eating protein with every meal and daily intake should range .84 to 1 gram of protein per pound of  body weight per day. If you are trying to lose weight, you will be on the lower end and if you are trying to gain or maintain you will trend towards the higher end. If you want to increase muscle mass, it is imperative you focus on getting adequate amounts of lean protein

Fat
EATING QUALITY, UNSATURATED FATS, DO NOT MAKE YOU FAT. Eating healthy fats such as avocado, nuts, seeds, and fish and olive oils are very important to a balanced diet Yes, you can eat bacon, just grab the nitrate free bacon. Calculating Fat intake is hard to put a number on because the rest of your diet will determine how much fat you should take in, but 15-30% of your caloric intake should be in Healthy Fats.

Carbs
The amount of carbohydrates needed can vary greatly. Athletes need carbs in a post-workout setting and in the form of real food such as sweet potatoes.  Those who are very active or looking to maintain need around 2 grams per pound of body weight while those who are less active or looking to lose weight only need about 0.5 to 0.75 grams per pound of body weight per day. Our competitive athletes, training 8+ hours per week and looking to boost performance or weight can eat up to 3 grams per pound of bodyweight in a day. 

Micronutrients
These are very important as well, but as long as you’re eating real food, you should be covered! The key is variety.  Change up meats and veggies as often as possible.

Foods to avoid

Sugar
We firmly believe that one of the most detrimental substances to health in the modern diet is added sugar.  While dessert foods and baked goods obviously contain added sugar, sugary beverages such as sodas, energy drinks, and sports drinks are the source of 36% of added sugar in the United States and are linked to 180,000 deaths per year according to a new study.  Sugar intake must be monitored in “healthy” foods as well including fruit juices and performance supplements.  We highly recommend the documentary Fed Up to learn more about added sugar in the modern diet. Again, read the label (You’ll notice sugar doesn’t have a daily value % … hmm).

Other Foods to be Cautious With
The modern diet varies greatly from what our bodies are designed to consume.  When we eat some of these modern foods, our bodies try to adjust to them, sometimes causing hormone imbalances, allergic reactions, or other health concerns. In other words, modern foods can make us sick without us even knowing it.  The best way to find out if you’re sensitive to a food is to eliminate it for 30 days, then reintroduce the food and pay close attention to how your body reacts.  Inflammatory foods can include grains (bread, pasta, cereal, etc.), dairy (milk, cheese, yogurt, etc.) and legumes (beans, peanuts, and more).  For more information on why some must avoid these foods, we recommend The Paleo Solution by Robb Wolf and Your Personal Paleo Code by Chris Kresser.

 Supplements

While we advocate that get your nutrients from real food whenever possible, sometimes, especially with athletes, supplementation is needed. The number one supplement we recommend is fish oil.  We like the Omega-3 Oil from SFH because it also has vitamin D and more than triple the effectiveness of popular big box brands.  Post workout is a key time to add supplementation.  You want a good source of protein, BCAA’s, and any other needed supplements as your body is primed for uptake after a good workout.  We use Recovery from SFH as well as some of their other protein products as needed.

Forming your plan

Team Wylie
As a member of CrossFit Wylie, we will work with you to make sure you’re on the right track to health and performance.  Our team is knowledgeable and understands how important nutrition is for you to reach your goals. Your first consultation is free. Additional options include meal plans, journal review, hydrostatic testings, lifestyle challenges, etc.

Seminars
Just like weightlifting and mobility, we offer nutritional seminars in order to equip our members with as much information as possible.  Smart athletes are successful athletes. Contact crossfitwylie@gmail.com for more information.

Additional Resources

Books

Websites

Film

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