Basic vs Specific.
Basically if you want to improve performance and how you feel in general, cut the crap. That means reducing processed foods – food that comes from packets. A question you could ask is, how much processing did the original form of food have to go through to get to the item you’re considering eating? For example, an apple came from the tree and is now being consumed as that same apple. Corn chips on the other hand were harvested, cooked, mushed, flattened, cut and deep fried (in vegetable oil, trans fats) to get to that corn chip.
So what should you eat?
Just eat real food. The majority of your diet should consist of vegetables, fruit, all types of meat, nuts & seeds and healthy oils (coconut and olive oil). Accompanied in smaller portions/occasions by full fat dairy, whole grains and starchy vegetables. If you shop at a supermarket the general guideline is keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles. 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
Foods to avoid.
Sugar! Refined sugar is pretty much a no go (rare consumption) with other sugars in general kept to a minimum. Again this comes down to the processing question! Excessive consumption of high-glycemic carbohydrates that raise blood sugar too rapidly should also be avoided. These include rice, bread, potato and processed grains that have been made into GF products. 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.
You can look at Macros. 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 athlete.
We recommend signing up to a tailored nutrition plan or seeing a registered nutritionist prior to starting any diet or nutrition regime. Please see our referrals page for practitioner recommendations.
What about supplements?
This is a fairly common conversation amongst members and should be something you consider once your training regime increases. It’s likely that your body will start to use more micronutrients to break & repair muscles, improve joint mobility and general energy expenditure. Again it’s best to see a naturopath/nutritionist/herbalist to make sure you’re getting everything you need, especially if your diet isn’t super dialled in.
Common side affects from commencing an exercise program and altering diet include sore muscles, fatigue, altered sleep (either increased or decreased), increased appetite and cravings.
Prior to starting any diet or nutrition regime, please consult your GP or health care provider