Many new CrossFit Athletes start their journey by working out a few times a week and making changes to the way they eat. Nutrition is important as an athlete because it fuels your body in and out of the gym and is a key component to your recovery post-workout. As an athlete, it’s good to consider a well-rounded diet that is filled with nutritious foods and very few processed foods. Here’s a look at how to consider your daily nutrition:
Lean Meats & Proteins – lean meats are low in fat and high in protein are ideal for athletes. Lean meats can be any protein sources that are <10% fat.
*Fish (salmon, tuna, etc.)
*Trimmed Pork Tenderloins
Healthy Carbs – Carbs are important to your energy stores. You should work to incorporate healthy carbs into your daily diet, especially on the days you workout.
*Sweet, Red, or White Potatoes
*Whole Wheat Breads
*Whole Wheat Pasta
*Any Fresh Fruits or Berries (avoid canned, packaged or cup fruits that can have added sugars & syrups)
Healthy Fats – Healthy fats are great to include in a well-rounded diet. But, like anything, fats are great in moderation.
*Olive, Coconut, or Canola Oil
*Raw or Roasted Nuts
*Natural Nut Butters
Veggies – Veggies are important for your general health. Not a fan of veggies? Start by trying incorporating a handful of veggies into 1 meal each day!
*Leafy Greens – lettuce, Spinach, Kale, Brussel Sprouts
*Broccoli & Cauliflower
Protein Shakes – Not everyone drinks protein shakes and THAT’S OKAY! But, if you’re into them and have questions, here’s what you should know:
Whey Protein – Whey Protein shakes are perfect for immediately after your workout. This type of protein digests quickly and is an excellent source of fast protein for your muscles!
Casein Protein – Casein is a slow digesting protein which makes it great if you’re in a hurry and need a meal replacement shake or smoothie. This is also a great bedtime snack to help keep you full throughout the night and keep your metabolism working, even while you sleep.
Brands – Be aware when you’re purchasing protein drinks & powders as many of them can contain high levels of added sugars or fats. Brands that we like are Optimum Nutrition, SFH, & Ascent Protein. Each of these brands offer a Whey & Casein product.
-As a general rule, look for protein powders or premade drinks that contain <5g of Carbs or Fats
Hydration – Now that you’re moving and sweating, hydration is more important than ever! Making a goal of keeping water on hand throughout the day can help remind you to drink up. How much should you be drinking? This is very dependent on each athlete as an individual but most athletes should consume 70 – 120 ounces of water per day.
CrossFit Level 1
ISSA Sports Nutrition
*Contact Amber for personal nutrition coaching at [email protected]