The CrossFit 870 Dietary Guidelines
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 predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What should I eat?
We should eat garden veggies, preferably of the green variety, splashed with an array of other colored veggies. Eating lean meats, nuts, and seeds while having little starch and no sugar. This is as basic as we can make nutritional practice. By keeping our shopping cart to the outside aisles of a grocery store we can keep up with this type of nutritional strategy. As we venture towards the foods that aren't perishable, we tend to buy foods that may be suspect, or have concerns with what is exactly in them and how they in fact can impact our health and bodies.
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. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit 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.
Places to visits and items to take into consideration if trying to make an impact on your life.
- CrossFit Zone Meal Plan Article - http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl
- The Zone explained plus other articles can be found at this affiliates site - http://crossfitimpulse.com/the-zone-diet-explained-edited
- Taubes: What if its all been a big fat lie? http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
- Eades: Lipid Hypothesis - http://www.proteinpower.com/drmike/lipid-hypothesis/the-big-lie/
- The Glycemic Index - http://www.glycemicindex.com/
- Robb Wolf - Has a great book on Paleolithic nutrition - http://robbwolf.com/
- Whole 9 Life - Great place to look at how much fish oil you need and to delve into nutrition- http://whole9life.com/fish-oil-faq/
We'll add more as we go, but this is a great start to make a huge change in your life, but more importantly giving you the knowledge to make the decision for yourself!!