You must have heard the expression "we are what we eat" many times. If you want to have a "CrossFiter" body it is not enough just to go to the Box to train and gain a muscular body.
Proper nutrition is fundamental and is the key to achieving greater performance in your workouts to go farther and farther.
Crossfit is a high-intensity activity where different efforts are combined, from exercise with body weight, rowing, running or weight lifting. Such a demanding discipline requires a diet rich in carbohydrates and proteins.
Do you want to know everything about Crossfit nutrition? Then you're in the right place!
NUTRITION FOR CROSSFITER'S
Proteins are key. Why? Because they help you avoid the breakage and wear of tissues, muscle and not only after activity. You should add red meat, chicken, fish, eggs and dairy to your diet. In fact, a person who regularly practices Crossfit should incorporate 30% protein into their diet.
Carbohydrates are the energy enhancer of excellence. They provide energy to the muscle, nervous system, and brain and contribute to increased hepatic and muscle glycogen stores. Improve agility and coordination of movements. In addition, you can not increase muscle mass without carbohydrates. But be careful with the control of adipose tissue. It is important to choose those with low glycemic index. The problem of carbohydrates, when consumed the high glycemic index, is that the body produces more insulin, the absorption decreases and these are converted to fat. This is the fat that we do not like, it is the "bad" fat, the fat that we do not burn and that costs a lot to eliminate.
There is the "good fat", especially the established fat, rich in Omega 3 and has anti-inflammatory properties. And that should be part of your daily diet.
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DIETS FOR CROSSFIT
When we talk about diets for Crossfit, the choice is not consensual. However, those that are most associated with the practice of this modality are the "Paleo Diet", and the "Zone Diet".
Also called the Paleolithic Diet, it consists of "returning to the past", at the age of the caves...
This diet is based on the intake of meat, fish, vegetables, eggs... And presupposes the elimination of all processed foods such as sugar or cereals.
Red meat is highly recommended because of its high protein content. The goal is that we can eat everything that nature puts at our disposal. Seeds, fruits, nuts ... are other foods indicated in the Paleo Diet.
Benefits of the Paleo Diet
- regulates blood sugar levels.
- along with exercise, it offers an improvement in performance, helps increase muscle mass and reduces the sensation of fatigue.
- eliminates refined grains, sugars and processed foods and favors food from nature.
Disadvantages of the Paleo Diet
- entails enormous food conditioning, especially at the level of carbohydrates (all cereals are excluded).
- favors foods are rich in saturated fats, which are not beneficial to cardiovascular health.
- with regard to Crossfit, it is necessary to adapt the Paleo Diet in order to include all macronutrients necessary to practice this activity in order to approach the recommendations to promote an improvement in athlete performance.
The Zone Diet is no more than a specific distribution of macronutrients, a diet that extols the importance of boosting protein intake in food as well as "good" (unsaturated) fats and carbohydrates.
The proportion that the Zone Diet promotes is precisely what should prevail in Crossfit: 40% carbohydrates, 30% protein and 30% fat.
One of the advantages in the Zone Diet is the preference for anti-inflammatory foods, and the choice of fats is quite important.
In this diet, processed and hydrogenated fats are banned and extra virgin olive oil, oil nuts, avocado, and fat naturally present in eggs, meat and fatty fish are valued.
At the same time, it is recommended a high intake of varied vegetables and fresh fruit as a source of non-starchy carbohydrates and fiber, that is, low glycemic carbohydrates.
Foods like oats, brown bread, milk and meats, vegetables and fruit - the more colorful the better - lean meats, fish, eggs and legumes - are foods that should be part of your list if you practice Crossfit.
But for a more personalized follow-up, always look for a Nutritionist! You can book your free sport nutrition counseling here.
By Joana Correira, Nutritionist