CF Nutrition 101

Nutrition is the Foundation of CrossFit

If you are looking to achieve better times, stronger lifts, greater flexibility, faster recovery post WOD, etc... or if you would like to lose weight, build muscle or tone and tighten, you need to look at your Nutrition.

The simple recommendation for general health and performance is to eat real NON-processed foods.

Lean Proteins & Seafood =>Lots of Veggies => Nuts & Seeds => some Fruits => little Starch => NO sugar!

Taking it a step farther...many CrossFitter's will go "Paleo" which means following a diet based on how our Paleolithic (hunter gatherer) ancestors ate. Fresh fruits and veggies, lean meats, seafood, nuts and berries. "The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products".  ~Dr. Loren Cordain

click the link above for more detailed explanation and FAQ's.

The Seven Major Problems of the Typical American Diet

1) Not enough protein. We need approximately 19--35%
2) Too much of the wrong carbohydrates. (Grains, Sugars and Sweeteners, High Fructose Corn Syrup)Grains contain anti-nutrients and typically are not very nutrient dense, sugars and sweeteners cause blood sugar levels to spike, and the glycemic load of these foods is very high compared to fruits and vegetables.
3) Not enough fiber. Fruits have 2x more fiber than grains and vegetables have 8x more fiber!
4) Too Many Bad Fats-- improper Omega 6 to omega 3 fats. Ideally we would like 2:1, typical diet is about 10:1!
5) Too much sodium and not enough potassium-- If you eat unprocessed fruits, vegetables, and meats it is impossible to eat more sodium than potassium. Proper balance helps prevent high blood pressure, kidney stones, asthma, osteoporosis, cancers.
6) Improper Acid--Base Balance. Proper balance preserves vital calcium and prevents bone and muscle loss.
7) Not enough plant Phytochemicals, Vitamins, Minerals and Antioxidants.
From the Paleo Diet, by Dr. Loren Cordain

Many CrossFitter's will also use "the Zone" to help them portion their meals appropriately for their body type and goals. This was developed by Dr. Barry Sears.

**The following article will help you to choose your zone block prescription! CrossFit Journal 21 

 If you would like to follow a customized Paleo Meal Plan, we can arrange that for you in accordance with your goals and needs. Ongoing Meal plans are $15/month. On this plan, you will get a frame work meal plan and shopping list each week, Genie will customize the plan to accommodate your goals and update as needed based on your body's response. If you are interested in this plan, send us an email with your goals and we will go from there! 

When starting on this sort of a program, be aware that your body will initially suffer...especially if your habits were less than optimal before! Giving up sweets, eating less food more often, eliminating wheat, grains and dairy - your body will go through withdrawals, you may feel extreme hunger, emotionally unstable, achy and weak - this is your body detoxing and eliminating the crap that has been stored in your cells. You have to work through this to reach the benefits that will come through healthy eating! It shouldn't last for more than 3 weeks and your performance will improve exponentially because of it.

Supplementation is a tough subject to generalize... There are 4 supplements that we recommend for everyone, everyday for life...children to the elderly will benefit from these...they are essential for our health!
  1. Fish oil: look for a high quality, molecularly distilled blend of cold water fish. If you can't stomach a capsule bit open due to bad flavor or smell, you shouldn't be taking it.
  2. Probiotics: This is generally in capsule/powder form and is a blend of healthy bacteria. You want to look for 15 - 30 billion strain and a variety of at least 4 types of bacteria. These will help to regulate digestion & boost immunity.
  3. Vit D3. Especially here in the Pac NW, most of us are deficient in Vit D... deficiency can lead to muscle pain, low energy & fatigue, depression, lowered immunity and more. Liquid form is most easily absorbed and will generally be in olive oil.
  4. A Multi -Vitamin: liquid is best, then capsule. Look for a variety of Vits and Minerals and go as natural as possible. If your vitamin doesn't dissolve within 24 hours in a glass of OJ, it's not worth taking.
  5. Other supplements may be beneficial for your specific goals, each person is different
If you would like further recommendations on specifics about these products, ask Genie!! She also carriers these products in her office, Pier View Chiropractic.