The CrossFit dietary prescription is as follows:
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
What Should I Eat?
In plain language, 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 observed that
keeping your grocery cart to the perimeter of the grocery store while
avoiding the aisles is a great way to protect your health. Food is
perishable. The stuff with long shelf life is all suspect. If you follow
these simple guidelines you will benefit from nearly all that can be
achieved through nutrition.
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
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.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they 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
levels, blood pressure, mood dysfunction and a Pandora’s box of disease
and disability. Research “hyperinsulinism” on the Internet. There’s a
gold mine of information pertinent to your health available there. The
CrossFit prescription is a low-glycemic diet and consequently severely
blunts the insulin response.
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
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Content courtesy of CrossFit, Inc.