CrossFit and Your Nutrition. Let’s start with the basics ... 
                                   
                                           The CrossFit Prescription 
                                            
                                           Eat meat and vegetables, nuts and seeds, 
                                           some fruit, little starch and no sugar. Keep intake  
                                           to levels that will support exercise but not body fat.  
                                   
                                           Coach Greg Glassman, CrossFit Founder and CEO  
                                           (Courtesy of CrossFit Inc.) 
                                   
              This is not groundbreaking … it makes sense and supports our performance in and out of the 
              gym. A clean diet supports proper immune function, acts as an anti-inflammatory to the 
              digestive system, and promotes overall health and function to our bodies both internally and 
              externally, including organs, skeletal and muscular growth.  
               
                   Within CrossFit, there are two popular approaches to eating: Paleo and Zone. 
                         Paleo - link to website                     Zone - link to site for book 
                Eat food that our paleolithic ancestors ate      Reduces insulin spikes to improve 
                   and avoid foods that are processed 
                                                             performance by balancing macronutrients 
                  (including grains, legumes, potatoes).  
                                                               (30% protein, 40% carbs and 30% fats). 
                                      
                                                                                    
                Buy the food from the perimeter of the grocery 
                                                             Requires that you weigh and measure your food 
                store & avoid the processed food in the middle 
                                                             but you can ‘eyeball it’ after a while. Great chart 
                  that doesn’t spoil … see Brazil Food Guide 
                                                                         and meal plans ​here​.  
                                  below. 
               
                                                                   The Brazil Food Guide​ - Brazil breaks down food in a 
              “Eat Clean” by combining Zone and Paleo 
                                                                   much more natural way. Their food categories are: 
              Do something that works for you and start easy by 
                                                                    
              simply cutting the crap (chip, pop, candy) from your 
                                                                      1.  naturally or minimally processed foods; 
                                                                      2.  oils, fats, salt and sugar; 
              diet. Still enjoy your cheat meals (3 a week) as they 
                                                                      3.  processed foods (these include bread, 
              keep you committed and give you a treat. 
                                                                          cheeses, cured meats and pickles); and 
               
                                                                      4.  ultra-processed foods. 
              For food quality, use Paleo as a guide to stay away 
                                                                    
              from processed foods. For quantity, use Zone to 
                                                                   Foods from the first group are to be consumed the 
                                                                   most, foods in the last group the least or not at all.  
              make sure you eat more protein: your body needs it. 
               
         … and of course, make sure you are drinking enough water. 
         CrossFit Nutrition Links 
          
          The Basics               Some Recipes from the CF Journal 
                                    
           
                                         ● Thai Turkey Meatballs 
          Zone Meal Plans 
                                         ● Balsamic Apple Compote 
              New Version (2015) 
                                         ● Mexican Meatballs 
              Original Version (2004) 
                                         ● Bacon Crusted Breakfast Pizza 
           
                                         ● Creamy Shrimp Zucchini 
          Simple Nutrition Series (Videos) 
                                         ● Acorn Squash Molcajete 
              Episode 1  
                                         ● Kickin’ Like Van Damme Chicken 
              Episode 2                  ● Chipotle Chicken Frittata 
                                         ● Lemon Pepper Chicken with Butternut 
              Episode 3 
                                            Squash 
              Episode 4  
                                         ● Fajita Pie 
              Episode 5  
                                         ● Bacon Butternut Turducken 
           
                                         ● Chicken Tikka Masala with Spaghetti 
          How Much Food Should I Eat? 
                                            Squash 
              Journal Article 
                                         ● Ribs and Sweet Potatoes with Paleo Q 
           
                                            Sauce 
          Carbohydrate Selection 
                                         ● Butternut Squash Lasagna 
              Journal Article 
                                         ● Sesame Chicken with Broccoli 
           
                                         ● Greek Freak Salad with Halibut 
          Supplements & Snake Oil 
                                         ● Chipotle Bison Chili with Butternut 
              Journal Article 
                                            Squash 
           
                                         ● Chuck-wagon Brisket Pot Roast 
                                         ● Bacon Wrapped Jalapeno Poppers 
          Advanced stuff ... 
                                         ● Deep Dish Breakfast Pizza 
          [for Nutrition Nerds] 
                                         ● Cinnamon-Infused Short Ribs 
           
                                         ● Pastel del Papa 
          Glycemic Index 
                                         ● Bananas Foster 
              Journal Article 
                                         ● Christmas Morning Quiche Lorraine 
               
                                        
          Prosecuting Sugar: Taubes 
                                        
              Journal Article 
                                    
           
          Why We Get Fat: Taubes 
              Three Part Video Series 
                                    
           
          
         Food is energy; we need it in order to do basic physiological processes. Whether you decide to 
         do Zone or Paleo or maybe even a combination of the two – stick with it! The first month may 
         suck since your body is adjusting to some major changes, but don’t give up.