CrossFit Nutrition: The Best CrossFit Diet Plan
Top 5 Rules: Cross-Fit Meal Plan
The topic of nutrition has been and will be relevant at all times, and not only because we all love to eat well, but also because the statement we are what we eat works one hundred percent. Few people understand that proper nutrition during training, regardless of the goal (losing weight, gaining muscle mass, keeping in shape), is the most important point for achieving the desired result.
Photo: From the personal archive of Ilnar Khakimov
1. Paleo diet
In preparation for crossfit competitions, some professional athletes use the paleo diet known to everyone in the crossfit community, based on the use of only those foods that nature gave us in their natural form: meat, seafood, nuts, seeds , herbaceous parts of plants, fruits, roots, etc. People, according to the adherents of this diet, in the Stone Age did not drink milk and did not eat cereals, did not bake bread and did not use sugar.
There are as many opponents of this food system as there are adherents. They have several reasons: firstly, in the 21st century it is impossible to find animals raised without the use of pharmacologists and feed, now these are other representatives of the fauna, in the Stone Age people did not eat domestic animals. Their main diet consisted of wild animals with minimal fat content. In other words, if you want to eat like people of the Stone Age, become a hunter. Living in a metropolis is unlikely to allow it. Secondly, the diet of such a diet is high in protein and low in carbohydrates, and a large amount of protein over a long period will not bring benefits. Low carbohydrates mean low energy, making it hard to train. And there are a lot of such arguments. Therefore, the most reliable way is to take the best of diets and adjust for yourself! This is what will be discussed below.
2. As an exception
Fundamental rules used by modern athletes: no sugar or minimal sugar content, exclusion of flour products, smoked meats, semi-finished products, fast food, more healthy fats, predominance of animal sources of protein, control over the total amount carbohydrates.
Before the competition, athletes prefer to get protein from seafood and poultry, as meat acidifies the body, and this negatively affects the results. Increasingly, I see such a picture that many athletes, and just media personalities related to fitness, who should look good, use this approach in nutrition - equal intake of proteins and carbohydrates throughout the day, a limited amount of fat, most of which are UNSATATED fats (healthy), drinking plenty of fluids and a planned cheat mil, that is, allow yourself unhealthy foods to unload the central nervous system.
This approach allows you to keep yourself in shape all year round. Old system has gained total weight - dryingbecomes obsolete, simply because it is harmful to the body due to sudden changes in weight. The heart is under heavy strain.
3 ... Eat Before Workout
As for the pre-workout meal. One of the most common questions is: what is there? How long before a workout? How much?
First, it depends on your goal. If you are losing weight, then this is protein food plus fiber, which at least a little, but will give energy. While gaining muscle mass (girls, do not be alarmed, pumping up the ass means gaining weight), carbohydrate food plus a little protein. In both cases, pre-workout food should be digestible, such as oatmeal + a couple of egg whites; cod + vegetable salad.
How long should you eat? Depends on metabolism. I can work out an hour after eating and feel good. Three hours are not enough for someone. Therefore, you need to experiment with both time and food. How much? It doesn't matter what time of day you eat, the main rule is not to overeat! Overeating slows down the metabolism. Filling the gas tank with more gasoline than it holds will prevent the car from going further! Better to fill twice in equal portions - profitable and effective.
4. Drinking Regimen
How much does it cost to drink water? As much as you want. Other drinks do not belong to clean water: tea, coffee, juices, and so on. Water improves metabolism, helps the body remove protein breakdown products, has a beneficial effect on the entire body as a whole - improves skin condition. A beginner, of course, should be forced to drink at least a liter and a half of clean water a day. For me with a weight of 73 kg, it is comfortable to drink 2-2.5 liters a day. On training days a little more.
five. Sports nutrition
Separately, I will single out five supplements that I recommend to crossfit fans.
Vitamin and mineral complex. Everything is simple here - strengthening the immune system. A lack of one vitamin can negatively affect the absorption of food in general.
Glucosamine and chondroitin. Supplement for joints and ligaments, strengthens cartilage tissue. In CrossFit, there is a lot of stress on the articular-ligamentous apparatus. You can drink it all year round with short breaks. For example, 2-3 months course, 3-4 weeks off.
BCAA (essential amino acids). Allow you to quickly recover after training and prevent muscle catabolism (destruction). They have a mild fat-burning effect and provide energy for training. 5-15 grams before and after training. In other periods, there is no special sense, it is better to give preference to complex amino acids.
Glutamine - an amino acid that strengthens the immune system, also promotes the production of the hormone grewand the synthesis of proteins. It has a number of other positive properties. In Europe, this amino acid is used in clinics for the treatment of drug and alcohol addiction.
Isotonic drinks. Drinks that restore water-salt balance are especially important for crossfit athletes and those involved in during the heat. Sweat leaves a lot of micronutrients. You can drink during exercise instead of water.
As you may have noticed, there is no such popular protein on the list, because, in my opinion, there should be no problems with obtaining protein if you eat properly throughout the day ... It is much more difficult to get the right amount of carbohydrates (if you want to gain muscle mass). If there is no well-built nutrition plan, sports nutrition is a waste of money. Nothing replaces regular solid foods. These are just supplements, which in some cases can serve as a meal replacement. In some!
You can download an approximate simple menu for the day, compiled by the coach of the ARMA S.M.C. Crossfit and Fight Club Ilnar Khakimov .