THE CROSSFIT DIETARY PRESCRIPTION
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 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.
EAT MEAT, VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR.
That's it. Clean. Healthy. Simple.
WHAT TO EAT
In the simplest terms, base your diet on garden vegetables; especially greens, lean meats, nuts and seeds, little starch and no sugar. That's about as simple as we can get. Many have experienced that by keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your healthy diet. Food is perishable. The food with long shelf life is all circumspect. If you follow these simple guidelines, you will benefit from nearly all that can be achieved through nutrition.
EXAMPLE OF A PROPER MEAL:
Place a piece of lean protein the size and thickness of your palm on 1/3 of your plate (i.e. - skinless chicken, fish, eggs, beef, lamb). Fill the remaining 2/3 of your plate with fruits and/or vegetables. Most fruits and vegetables are fine, but try to avoid foods like corn and bananas. Stick to greens, such as lettuce, kale, spinach and berries. Add a dash of heart-healthy monounsaturated fat (i.e. - olive oil, almonds, avocado).
WHAT TO 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, potatoes, sweets, sodas and most processed carbohydrates. Processing can include bleaching, baking, grinding and refining. Processing of carbohydrates greatly increases the glycemic index, a measure of your propensity to elevate blood sugar. Also avoid products that have trans-fats.
WHAT IS THE PROBLEM WITH CARBOHYDRATES?
High-glycemic carbohydrates give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol, blood pressure, mood dysfunction and a Pandora's Box of disease and disability. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
The Paleolithic Model for Nutrition
Modern diets are all 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 carbohydrates. Search "Google" for Paleolithic nutrition or diet. The return is extensive, compelling and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
CALORIC RESTRICTION AND LONGEVITY
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. "Caloric Restriction" is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.