The Ten best Food Categories for a Crossfitter.
AND WAYS TO ADD THEM TO YOUR DAILY DIET
Does your diet support your CrossFit workout? When you are not eating right, even a high-intensity, heart-pumping workout will not improve your fitness prowess. If you are not making the most of your daily diet, it simply won’t get you those perfectly chiseled abs or toned body no matter how you are programming your WOD or how much you’re sweating at the gym. CrossFitters need to ensure that at least 30% of their daily calorie count consists of protein and beyond this rule there are other essential vitamins and minerals to load up on.
Nutritive food is fundamental to fueling your CrossFit performances so supercharge your diet with these 10 foods categories that all CrossFitters must consume and get set to tone, tighten and strengthen your body. For each category, you will also find the best foods and the different ways you can consume those foods so you never get bored or run out of ideas.
1. Pulses and Beans
- Mixed Beans
Of all the pulses and beans, lentils and mixed beans are the best for you CrossFitters to pack your meal with proteins without a meat source. Lentils and mixed beans will also reduce your blood sugar levels and give you a great fiber boost. Tasty ways to include them in your diet are incorporating them in your soups, salads, stews, curries and dips.
2. Bananas + Protein
- Banana & Whey Protein
- Banana & Peanut Butter
The easiest way to optimizing recovery following an intense workout session is replenishing your body with a banana and whey protein smoothie or a peanut butter banana sandwich if you are running short of time. Banana and protein will restore glycogen and accelerate tissue repair. If want to go super versatile with your meals, try adding banana and whey protein to your breakfast bowl and have it for dessert!
| 3. Nuts and Seeds Chia SeedsFlax Seeds |
Loaded with omega-3 fatty acids and nutrients, nuts and seeds will work to refuel your body after an extreme CrossFit workout. Add chia seeds and flax seeds to your smoothies and juices or have them as part of a grab-and-go trail mix snack, either way they are sure to boost your metabolism and promote weight loss. Chia seeds can be added to desserts too and flax seeds are great on salads
4. Healthy Oils
- Coconut Oil
- Fish Oil
- Olive Oil
- Avocado Oil
Preparing your meals with healthy oils like coconut oil and olive oil will protect you against virtually every disease and speed up your metabolism. These oils are an instant energy source, easy to absorb, boost muscle mass and fast track your fitness goals. There are multiple ways to include these healthy oils in your daily diet – salads, smoothies, soups, stews, curries, dips, and desserts – the list is endless.
5. Healthy Complex Carbohydrates
- Sweet Potatoes
- Brown Rice
Your body needs complex carbs to sustain stable energy levels through your CrossFit workout session. They give you an instant energy boost, replenish the glycogen in your muscles, and balance the blood sugar levels in your body while combating the physical impact of stress during your workout. You can easily up your intake of healthy complex carbohydrates by including oatmeal, quinoa, sweet potatoes and brown rice in soups, salads, smoothies, stews, breakfast bowls and even desserts.
6. Veggies and Leafy Greens
If you are training like a beast, you need to load your post workout meal with high-fiber foods like spinach, broccoli, cabbage and cauliflower. These green veggies are great for your bones and muscles and deliver more nutrients, minerals, vitamins, enzymes, and antioxidants than any other food source in your dietary spectrum. Easy ways to incorporate them in your dietary intake include blending them in your green smoothies, or adding them to your soups and salads. You can also turn Cauliflower and broccoli into crusts for cheese sticks of pizza! Cauliflower is also great riced!
7. Fibrous Fruits
- Mixed Berries
Fruits contain fast-absorbing carbs, proteins, fibers and antioxidants – all of which aid muscle function, help cut down on cramps, keep your body functioning optimally and make a great pre-workout snack. Various yummy ways you can have fruits – as a juice, salad, smoothie or dessert.
8. Probiotic Foods
Fermented foods and beverages contain probiotic bacteria that help balance your digestive system, accelerate nutrient absorption, and improve your body’s ability to restore natural balance and maintain strong immunity. As a CrossFitter it is super important that you keep all systems going at the most optimal level. You can consume these probiotic foods with almost everything – juices, smoothies, soups, curries, salads and even desserts.
9. Healthy Drinks
- Green Tea
- Matcha Tea
- Coconut Water
- Low-fat Chocolate Milk
All of these drinks are low-fat, nutrient-dense, easy-to-digest and very delicious. These drinks accelerate recovery from your exhausting exercises and reload your body with glycogen. These luscious drinks offer too many benefits to mention, including weight loss, better blood circulation, improved bone mass and enhanced immune function.
10. Protein-rich Foods
- Lean Meat
- Lactose-free Yogurt
We saved the best for the last! Red meat is loaded with B-vitamins, fatty acids, and heme iron, eggs are packed with protein and yogurt is a great source of calcium. All these foods pump up your metabolism, give you an antioxidant boost and recharge your body after a draining CrossFit performance, along with providing you with the dose of protein you need. You can find several savory, interesting, and easy-to-make recipes that incorporate lean red meat and eggs. Yogurt can be whipped up in a shake, blended in a smoothie, used as a salad dressing or as a creamy dip.
Make sure you plan your meals properly and prep ahead to ensure that you never have to wait for food or sacrifice on nutrition because you don’t have time. Meal prep is super essential for CrossFitters and prepping ahead requires proper storage as well. Pay attention to how you are storing your foods. Use glassware where possible or BPA-free plastic freezer containers. CrossFit Fort Lauderdale offers fitness programs designed for all ages and skill levels, combining a variety of functional movements that help athletes achieve what is considered the ultimate level of fitness. Our couches are highly trained to give our members peace of mind that are doing the right things to get the best results.