The time has come, here you are seconds from starting the first workout of the open.  Your heart is racing, stomach in knots, palms already sweating. Your judge is right there staring you in the face.  Looking at you with those intense eyes, clipboard in hand, prepared to slap you with a no rep. Three, two, one, BEEP……it’s time to go.  You hurry to the bar, it’s time to move, your time to shine.  You’ve spent the past two months grinding everyday, pushing yourself harder than ever, focusing on those areas of weakness you know Dave Castro will challenge you with.  Burpees, double unders, thrusters, DB snatches, muscle ups; you’ve put in the time perfecting these movements. But have you done everything you can to optimize your true potential?  What about your nutrition? Have you spent the same amount of time dialing in your food to fuel your body as you have your workouts?

Whether you are new to Crossfit or a seasoned athlete, you may have seen this pyramid at some point:

Let me ask you this.  You are building a new house. Would you choose to build it on a soft, wet, swamp-like ground or would you choose to build it on strong, stable, flat, solid ground?  If you are investing in building that dream home, I hope you chose the solid ground.  The same goes with your fitness.  If you want to reach your true potential, you need a solid base.  Coach Greg Glassman, founder of Crossfit and creator of the pyramid, states nutrition is the foundation with metcons, gymnastics, weightlifting, and sport following.  Each level builds off of the level before it. So, needless to say, if your nutrition sucks, all other levels will not be where they should and you will fall short of your true potential.  

Here are some tips to kick start your nutrition and get you better prepared to take on the open!

  1. Keep things simple:  Start by limiting processed foods, sugar, and alcohol.  The CrossFit prescription for nutrition is: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat.
  2. Start weighing/measuring & tracking your food: This can help ensure you are not eating too much or too little food to support your activity levels.
  3. Stay hydrated:  Water is essential.  We need it to survive.  Keeping yourself hydrated will help with so many things including, but not limited to, increased energy, reduced fatigue, promoting weight loss, improving digestion, lowering your chances of cramping, and improving your mood.
  4. Don’t skip breakfast: When you wake up, your body is in a fasting state from sleeping the night before and your glycogen storage is lowest in the morning. When you workout on an empty stomach, your body will break down muscle before using fat stores.
  5. Food is fuel:  The food you choose to eat is what will fuel your body for daily tasks and workouts.  Be mindful when making your food choices.  Make sure you are consuming good quality carbs, especially after working out.

Need more assistance with your nutrition?  Let us know, we have nutrition coaching to get you on track!

By: Liz Jenkins- Nutrition Coach & CFL1