CrossFit is a transformative lifestyle. It consists of a system of exercises prescriptions powered by customized CrossFit nutrition. The intensity of the workouts requires that you have a diet that can power you through and help you recover. Many experts and nutritionists provide suggestions on the nutrition profile and healthy diet. However, the expert's advice and the nature of your diet depend only on your goal, physique, current health, lifestyle, and experiences. Nevertheless, the best approach is to go with the standard diet and to deactivate the necessary things to achieve your specific goals. CrossFit Nutrition Guidelines Generally, CrossFit diet guidelines stipulate that you should have a macronutrient split of carbohydrates, protein, and fat in proportions of 40%, 30%, and 30% respectively. The foods you should focus on are fresh fruits, whole foods, vegetables, and lean proteins. Even if you are a fan of processed foods, avoid them in your CrossFit journey. The Zone Diet   This diet structure offers the required carbohydrates for energy, protein to maintain and build the body, and fats to help you with nervous and hormonal systems. There is so much nutrition in the zone diet, but the overall goal of this diet is to help you consume a balance of nutrients. Paleo Diet This diet structure focuses more on whole foods as your body system is not designed to consume the processed foods. Instead, the body thrives on natural foods, which have been a source of nutrition for thousands of years.  Therefore the paleo diet primarily comprises plants and animal products. The Problem of High Glycemic Carbohydrates Glycemic index refers to the insulin response to foods. Compared to carbohydrates, fats and proteins naturally have a low glycemic index.  However, simple carbs have a high glycemic index because they can be easily broken into sugars, therefore, causing a spike in insulin level. The focus of CrossFit nutrition is on low glycemic index carbohydrates such as whole grains and fibrous vegetables. This class of carbohydrates is absorbed slowly into the body thereby causing a moderate insulin response that the body can tolerate. CrossFit Diet for Weight Loss and Muscle Gain Since overweight people have higher insulin resistance, it makes most of the carbohydrates consumed to be stored as fat. So, if you want to lose weight, make sure that your diet is low on carbohydrates. In a low carb diet, the absorption rate of protein and fats is slower than other nutrients. This makes you feel fuller for longer. The result is that you will be able to repress your hunger hormones and will not be eating as much. If you want to build muscle and increase your performance, lower your fat intake, and increase your carbohydrate and protein consumption. Even though low fat isn’t healthy to a CrossFitter, combining it with high-calorie levels will help you enhance the muscle mass and performance. Concerning nutrient timing, ensure you get carbohydrates and protein immediately after your workout. If you are already muscular and lean, your insulin sensitivity will be high at this time. This also means that the nutrients you will consume will get shuttled to the muscle cells for recovery. Lastly, the call is still to avoid processed foods and high glycemic carbs in your CrossFit nutrition.    
KUNAL JHAVERI | 03 Aug 18
Many teens know that CrossFit is a training regime that combines Olympic weightlifting, gymnastics, and other forms of intense workouts. However, only a few of them know precisely how CrossFit as a sport can benefit them at a personal level. There are some teens to whom CrossFit is nothing but all about sore muscles and injuries. The questions most teens ask themselves revolves around the exclusivity of CrossFit. This sport stereotyped for a particular category of people who are considered fit and ready to roar. However, the fact is, CrossFit workouts are for everyone and including teens. You can quickly scale or modify your workout depending on your level of ability.To emphasize the fact that CrossFit has no discrimination, CrossFit Games and Open have a teenager division as a way to encourage competition among teens. That being said, enlisted below are some of the reasons why you need to get into CrossFit as a teenager. Staying Fit and in Shape If you have ever dreamt of being fit and in good shape, CrossFit makes that a reality. You can pursue it for competition purposes or just to promote a healthy lifestyle. The workouts in CrossFit comprising Olympic lifting and gymnastic work exercise your different body muscles, and this helps in keeping your entire body in shape. Friendship and Relationship Building CrossFitting is not all about lifting and sweating. When you join a CrossFit gym, your fellow athletes become part of your life. You share the same knowledge and go through the same challenges of finishing tougher workouts. This community plays a crucial role in pushing you towards attaining your goal. Most teens who end up in CrossFit gyms establish long-term meaningful relationships. Long-term Health Promotion When you start CrossFit at a tender age, you are in essence training your brain to experience and appreciate fitness and good health. These are values that will stick with you even to old age. Most CrossFitters if not all enjoy diets such as paleo that focus on eating healthy for performance. Appreciating the role of diet and the various components of CrossFit nutrition can boost your health in the long-term. Change of Mindset CrossFit doesn’t only exercise the body, but it has a significant impact on the brain as well. Before starting CrossFit, many teenagers are usually stuck in the can’t moments of their lives. Through this intense sport characterized by hardcore exercises, teens get to push themselves to their limits and prove that they can. They break down limiting barriers and overcome even the most challenging obstacles. This change of attitude is essential for personal development.In addition to the above benefits, beginner CrossFit workouts for teens can help in building confidence, release emotions, and basically add fun to their lives.  
KUNAL JHAVERI | 25 Aug 17