FOOD is Fuel
Food and Exercise are inseparable if you want to look and feel better.
The first two sentences of World-Class Fitness in 100 Words by CrossFit Founder and CEO, Greg Glassman, go a very long ways in regard to nutrition: "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."
We realize, however that implementation is not always that simple. Life happens. We're here to help you spend more time enjoying your meals and less time worrying about what to eat. The recipes added every week to the growing list below are designed to help fuel your workouts so you feel your best in and out of the gym.* Nutrition guides are also available upon request at the gym.
*Do you have a healthy, happy go-to recipe that's a staple in your clean eating? Send your recipes with original sources to firstname.lastname@example.org.
The Quick and Dirty on the Science Behind the Food
Breakfast & Snacks
Lunch, Dinner & Sides
Understand first and foremost that you cannot out-workout bad nutrition. The food you consume will directly affect how you feel, look and perform.
In a nutshell, every time you eat hormones and enzymes are involved in breaking down your food into energy on a cellular level. One, of several, that is of growing concern is insulin. It is a master hormone that is involved with energy, storage, growth, repair, reproductive functions, and blood sugar levels. Insulin resistance, or hyperinsulinemia, is a precursor to diabetes and is a chronic elevation of insulin in the blood stream which decreases the ability for nutrients to enter cells to do their job. This leads to cell breakdown, fat storage, and systemic inflammation (read: joint pain, fatigue, digestive issues, etc). Insulin-resistance is just one potential side-effect of an unhealthy diet.*
Sugar, sugar, and sugar. Sugar by any other name is still sugar. (Some may be more "natural" but face it, it's still sugar.)
Alochol (A neurotoxin jam-packed with calories and empty of any nutritional value)
Grains (Including Whole Grains)
Legumes, soy, peanuts
Dairy - milk, cheese, yogurt, etc
High quality proteins - grass fed beef, chicken, fish, pork and eggs
Limited fruit (limited since this is essentially nature's candy)
Natural fats - avocados, olive oil, ghee, coconut
We recommend shopping on the outside of the aisles at a grocery store. Avoid processed foods; if it doesn't go bad in a couple of days, it probably wasn't supposed to be digested.
There are many factors that make everyone's needs unique, including genetics, stress levels, goals and activity levels. While we tend to focus on Macro Nutrients, which are the big picture of foods such as healthy proteins, fats and carbohydrates, every individual case should be approached as such. (Yes, there are good carboydrates and they are called vegetables. Yes, there are also good fats. Healthy fat on your plate, does not mean a fat body.)
*This is just the tip of the iceberg and most likely raises several questions for you. Schedule an appointment with a coach for more specifics and resources on how food can work for you and your goals.