Before looking at CrossFit nutrition, it is important to appreciate that CrossFit as a training system has been a catalyst for lots of people to re-invent their lifestyle. It has successfully changed the health outlook, built confidence, and rewarded participants with love for working out. This transformation can be attributed to two key aspects of CrossFit. The first is the workouts and the dynamism associated with them. The second and the most important is CrossFit nutrition, the subject matter being addressed here. Having a proper diet is important and critical to your training. This is because it gives you the fuel with which you can power your workouts, improve your general health, as well as have a healthy recovery. The question is, what sort of diet and nutrition profile should a typical CrossFitter have. There are lots of different recommendations which are tied to people’s goals, physique, experience, and their current health status. Because of this, the answer is always relative. However, it helps to begin the discussion by focusing on the middle ground which consists of safe and easy recommendations for everyone. Key Nutrition Guidelines According to CrossFit HQ, the nutritional guidelines recommended are based on a split of macronutrients with 40% carbohydrates, 30% protein, and lastly 30% fat. The focus is on fresh fruits and vegetables, whole foods, and lean proteins. Processed foods and those with high glycemic index must be avoided at all costs. The Zone Diet The 40/30/30 split is commonly associated with the Zone Diet. This diet is designed to give you adequate amounts of carbohydrates to fuel your intense workouts, fats to maintain a well-functioning nervous and hormonal system, and protein to build and maintain your body. There is so much that can be spoken about the Zone Diet, but the bottom line is it ensures a balance of nutrients without eliminating any category. The Paleo Diet The focus of this diet is on whole foods. The concept underlining Paleo Diet has it that our evolution as humans didn’t prepare our systems the many processed foods that we find ourselves running after today. Instead, the body system thrives on naturally available foods, and that is what it has been doing for thousands of years. For this reason, the Paleo Diet as an integral component of CrossFit workout is primarily composed of animals and plants that you could easily foliage or hunt. High Glycemic Carbohydrates The Paleo Diet has an added advantage of reducing the problems caused by the intake of high glycemic carbohydrates. Proteins and fats usually have low glycemic index, but carbohydrates depending on their complexity can have varying glycemic indices. The low glycemic carbohydrates include fibrous vegetables and complex ones such as whole grains. These are much slower to be absorbed thereby causing a moderate insulin response. CrossFit nutrition can help you attain both higher performance and a healthier life. You can push yourself beyond the limits in your workout of the day, but if your body doesn’t need fuel enough, you may not see much improvements.

It is time to refine your CrossFit nutrition by committing to eat quality foods which will take your training to a higher level. The reason why each fitness food you choose is important is that you cannot substitute quality nutrition. What you eat largely depend on your lifestyle, your biology, training, and your goals. That notwithstanding, the cardinal principle is to respect your body and consume only the best quality of foods. To build a nutritional framework for success, follow and implement the simplest rule of meal prepping and including some form of protein in your breakfast meal. Below are five types of foods that will help in perfecting your CrossFit diet. Coconut Oil All CrossFitters should consider adding coconut oil to their diet. There are lots of benefits associated with this easily available food. For instance, it increases your energy levels, enhances fat burning, lowers oxidative stress, improves cognitive function, improves digestion, and lowers inflammation. If you are a vegan, an athlete on a low carbohydrate diet, or one who trains early in the morning, you have every reason to make coconut oil part of your daily diet. Coconut oil has medium chain triglycerides which are saturated fats. They are metabolized on a different path from that of other saturated fats. They form a more rapid source of energy. Bio Protein This is an ideal fuel to take after your workout of the day. Bio proteins play a key role in replenishing your muscles and optimizing recovery. There are many reasons why it forms a perfect inclusion into your breakfast meal. It boosts neurotransmitter production, satiates hunger, provides amino acids which are the building blocks of muscle, and stabilizes your energy levels. Nuts and Berries When you are on an intense training schedule, you should have some nuts and berries to give you the support you need. Nuts are usually packed with important nutrients and essential fats and can serve as a perfect snack. Berries are packed with vitamins, anthocyanins, fiber, and polyphenols. Protein Porridge Any CrossFitter looking for a perfect start to a morning should consider adding protein porridge to their diet. It is a great tasting snack that can enhance your daily protein intake. This contributes to the growth as well as maintenance of muscle mass. Depending on the brand, you will have different nutritional quantities per serving, but the nutritional profile contains energy, fat, carbohydrates, protein, and a bit of salt. Chia Seeds The beauty of this super food is its flexibility. You can easily throw in chia seeds into your smoothie, morning yogurt, or a fruit salad. It has lots of health benefits amongst them anti-oxygens which prevents muscle soreness and inflammation, protein for muscle growth, and nutrients that boost concentration. When designing your CrossFit diet, be simple and include foods that you can easily find around. Ensure the nutritional basics are met and always go for the best possible quality.

Brands at times do shy away from supporting alternative sports whose future may not look promising. However, Reebok is different. They developed the first shoe to be used in CrossFit, and they became the official CrossFit games sponsor, injecting millions of money into this sport of fitness. Over the past few years, other brands have come into the scene, and they are quickly biting at the heels of Reebok as a leading CrossFit brand. Below are some of the brands that have tapped into this vibrant multi-million-dollar industry. NOBULL This brand is associated with clean products that perform well. Their latest CrossFit training shoe is known as Trainer. This shoe has a seamless one-piece construction comprising an extremely durable, abrasion resistant, and breathable material. The guard plates are constructed using a highly flexible mesh base layer that allows you to do rope climbs effectively. Strike Mvmnt This brand brings a classic, fresh aesthetic to CrossFit. Since their inception, they have been improving and honing their product to what it is today. With the release of their latest shoe, Chill Pill, Strike Mvmnt have completely reconstructed the platform and added some rope-resistant material to the sole while at the same time maintaining the lightweight construction of the shoe. This brand boasts of the superior foot strike athletes achieve when running or training in their shoes. New Balance  Previously, New Balance was famous for their running footwear. However, things took a new twist, and they ventured into the functional training scene. Currently, the brand has some of the advanced Cross-trainers used in many CrossFit gyms. The reason why their Minimus collection has become a favorite to many CrossFitters is that it is lightweight, durable, and has a low heel drop. Another key reason is that these shoes give you a variety of widths which many other brands do not. Asics This brand has been known for its comfortable and extremely functional shoes. They have a new release known as Met-Conviction which was developed and specifically tested for burpees, box jumps, running, lifts, and everything in between. It has a 3-millimeter drop and qualifies as a minimalist shoe which connects you firmly to the ground. It also has a removable sock liner to give you cushioning and to wick away the moisture. Inov-8 This brand was among the first to hop into CrossFit, and as we speak, they are on their third edition of the F-Lite Cross-training series. This is specifically designed for the workout of the day. It has a descent 8-millimeter heel drop and close to 50% denser heel compared to the forefoot. What this means is that the shoe will absorb lesser power while more of the power will go into the ground. Thanks to the enhanced cushion at the front, you have ample padding for running and box jumps. While these brands may not have the history and appeal that keeps them on par with Reebok, they are coming up quite fast and may with time dominate the CrossFit training arena.

If you have been faithful attending to your CrossFit workouts, you may have the feeling that you are good enough to take on your peers in a CrossFit competition. Far from the truth, the mindset of a competitor is far much different from that which you get from a daily routine. Just like any other sport, CrossFit competitions are characterized by difficulty and intensity in execution. For this reason, you have to prepare and train well if you want to do well in these competitions. Remember, unlike soccer, marathon, or a physique show, CrossFit requires mastery of lots of skills if you are to excel. For you to be good at everything, you need a big-time strategy that trains you for virtually every aspect of fitness. To start you off, consider the following. Strengths and Weaknesses Assessment No two persons can have exact strengths and weaknesses. There are those who are stronger compared to others. For instance, you may be stronger at gymnastic movements while another person can do several miles nonstop. There is no definite time you are required to spend in CrossFit training, but rather it all depends on you as a person and your skill level. There are those athletes who only spend a month doing metabolic conditioning to get to a competitive level. However, for the average person, you will need more time in preparation and training as you learn CrossFit workouts movements and solve various mobility issues. Some athletes have confessed to taking almost a whole year just reprogramming their nervous system and doing mobility work. The bottom line is you need high conditioning, strength, and skill levels for you to compete well. Enhance the Time Spent on Training As pointed above, in CrossFit competitions, you have to be good at almost everything. If you really want the prize, you need to go beyond the regular classes and practice many other movements. Talking to your coach and asking for their help in preparing you for your competition is a plus for you. Because of their experience, coaches can assist you in coming up with lifting programs that will enhance your lifting game. If you feel you need a little more help in building your endurance, a metabolic condition workout of the day thrown into your daily training regime will go a long way. Train Your Mental Game The type of training required to get you up to the competition status needs to be challenging not just to the body, but also to the mind. The length and difficulty of CrossFit workouts competitions require a mind that is prepared to go through the rigors. The stress you will go through will require more than just the physical; you need a mental edge. For instance, when you are sore everywhere, and you have a number of workouts left, you must have the mental strength to carry on. To add to the above, you should endeavor to control what you can. Do not be carried away by what your closest competitor is doing because you have no absolute control over them, but there is something you can do to enhance your performance.

Nutrition is not just for the gymnast or weightlifters, but it is necessary for life. Understanding the basics of CrossFit nutrition and making them a habit can transform your performance and experience. You may be practicing hard in the gym, but if you don’t have regard to nutrition, it is like paddling with a single oar. Diet is so crucial to CrossFit performance and health that in the CrossFit pyramid, it is positioned at the foundation of it. The CrossFit pyramid starts with nutrition at the base, followed by metabolic conditioning, gymnastics, weightlifting, and throwing, and ultimately sport at the very top of the pyramid. It is suicidal to jump right away into the main class without completing the foundations. In CrossFit nutrition needs to be a lifestyle, a habit that you enjoy. When you nail the basics, the impact this has on health and performance are incredible. Below are the basics to focus on. Eat More Vegetables Most people underestimate the impact of vegetables on their CrossFit health and performance. As we may all know, CrossFit is an intense sport which means your body system requires more support compared to the average athlete. Your meals must comprise a variety of nutrients with a special emphasis on fruits and vegetables. To start with, add more vegetables especially green vegetables into your meals. For instance, adding spirulina or kale into your smoothie in the morning and drop some spinach into your omelet for your lunches and dinner. Personalize Your Nutrition Not everything works for you, and this is why you need to individualize what you eat. To crack this, you need self-awareness. Do you recall the days when you feel overly energized and superhuman? These are the days you probably ate certain meals that gave you the energy. Note down the foods you ate in those days. Also, journalize the foods you ate on the days you felt low and unenthusiastic. Those are the meals to avoid. Instead of following someone else’s nutrition plan, come up with your own that addresses your unique needs. Crossfit nutrition is a process that you need to be disciplined to follow it. Minimize the Decision-Making Stress Always deciding on what to eat before a workout, during a workout, and after a workout can be so overwhelming and draining. This is because you may find yourself in the process of decision making each day. There are simple strategies you can adopt so as to minimize the stress of these decisions so as to focus on other productive areas such as your work, CrossFit training, and social life. You can do meal prepping so that you always have meals in your fridge. Optimize Your Diet Budget You don’t have to buy expensive foods from high-end shops and groceries. The basic thing is to get the most in terms of quality food from your budget. This may call for research from your local producer where you can get good products at cheaper rates. You should also buy larger cuts of meat and spread it over some time. Lastly, ensure your breakfast has protein in it. Most breakfasts are solely carbohydrate-based, and this can undermine your health and workout of the day performance. Don’t discard the cornflakes and milk, but include more proteins to stabilize your energy levels, boost neurotransmitter production, and provide amino acids for muscle building and recovery.   

If you are a vegan and you are wondering how to constitute your CrossFit diet so as to include foods that fuel performance and optimize recovery, read along for some excellent ideas. There is a myth which goes; vegans can’t expect to be strong. It seems like the two are mutually exclusive, but the reality is the opposite. Vegans can do everything their non-began counterparts can do. The only point to note is that sustaining your energy and building strength on a predominantly plant-based diet can be a little bit harder. You need some master chef skills to combine the different foods that give you the most nutrition-wise to power you through your workouts. Failure to plan out your diet opens up the possibility of reaching out to the easiest foods you can find some of which may not be as nutritious as you may want them to be. Energy is basically measuring calories which come from fat, protein, and carbohydrates. Since plant-based proteins take a different digestion path to that of animal proteins, having a diet that combines the three is extremely important. Get the best quality of food added in your CrossFit diet which can range inside your budget and also are high in nutrients. B Vitamins This vitamin powerhouse group includes the likes of thiamine, riboflavin, niacin, vitamin B6, B12, pantothenic acid, biotin, and folic acid. All these vitamins are necessary at an individual and collective level for energy processes. Folic acid, for instance, has another important role of producing red blood cells which are responsible for the transport of oxygen to the extremities of the body. Microorganisms make vitamin B12. Hence you may need to supplement or consume fortified foods. B12 plays a central role in DNA synthesis and production of red blood cells, particularly in the bone marrow. The foods to eat in order to pack all the above B vitamins are spinach, kale, bananas, avocados, sweet potatoes, asparagus, steel cut oats, and beans. Iron The top task of iron in the body is to support healthy blood flow. Foods that are rich in iron prove out to be helpful in building muscle as well as availing protein particularly to the vegans. Consider adding the iron-rich foods to your CrossFit diet to improve your workout of the day performance as well as enhance your recovery post-workout. Must-Have Foods in Your Diet Your day-to-day diet as a CrossFit vegan must include certain foods. An important note here is, these foods cut across the board from CrossFit athletes to those who visit the gym occasionally due to their busy activities. The foods include: Fresh fruits such as mangoes, papaya, bananas, apples, kiwis, berries, pineapples, melon, and satsumas Vegetables and leafy greens – Include foods such as spinach, raw leaves, watercress, pumpkin/squash, and sweetcorn. Grains – Wild rice, brown rice, millet, quinoa, barley, and oats Plant proteins such as chickpeas, edamame beans, split peas, sprouted lentils, and beans. Remember to add fermented soya foods such as tamari, tofu, and tempeh. In addition, your breakfast recipes must include most if not all the food groups so that you can have a better start to your day in the CrossFit gym. If you want to snack in between meals, go for fresh fruits and raw nuts such as cashews or almonds to boost your blood sugar levels.

CrossFit is an intense sport targeting a breed of workout goers who want to exercise at maximum intensity and capacity for maximum results. You don’t have to be in CrossFit for long for you to accustom yourself to the level of fierceness that comes with this industry. As you put your body through extreme physical exertion and as you overcome your limiting beliefs, you will realize that there is nothing you can’t accomplish. One of the key ingredients to a successful workout is your sporting attire especially the CrossFit shoes. There is a temptation to just pick any shoe or take your favorite basketball or running shoe and hitting a CrossFit box. This is inappropriate, and it can undermine your performance. Breaking Down the Essential Elements of CrossFit Shoes From the onset, you must appreciate the various CrossFit movements that come with different rigors. Your CrossFit shoe must be able to withstand these pressures if it is to serve you well. Movements such as deadlifts, squats, box jumps, and scaling of long ropes require befitting shoes if you are to be comfortable performing them. Compared to running shoes, CrossFit shoes are supposed to be more stable and supportive. In terms of shape and functionality, they are supposed to be broader and more protective. Most modern CrossFit shoes have unique and cool features such as carbon rubber that help in giving you traction and a good grip as you climb ropes. Some of them have an innovative mid-sole technology which helps to lock the foot into place so that you can be comfortable and even minimize chances of developing blisters. If you are the type of gym rat who accomplishes the difficult, hardstand push-ups, you will find greater utility in zero drag heel shoes because of the smoothness they give you next to the wall. Telling the Difference between a CrossFit and a Typical Running Shoe It is important to appreciate that CrossFit as a sport is an offshoot of cross training. This means the shoes used in CrossFit will have similarity to those recommended for cross training. That said, the shoes in CrossFit are specialized to accommodate the demands of workout of the day.    CrossFit movements are quick and demanding and the lifts heavy. Therefore, the shoes you wear must provide you with a proper supportive base especially at the ankle level so as to prevent injuries. If you have minimalist running shoes, they can’t help you much in a CrossFit environment. Running and jogging is a relatively lengthy and continuous exercise. Therefore, running shoes do not need as much traction because you are traveling in a linear path and you must be as lightweight as possible to make your running effortless and smooth. On the other hand, CrossFit is a compilation of different movements in all directions and in some instances, serious heavy lifting. This is why the shoes recommended are heavier and supportive.  Typical CrossFit shoes must have a nice flat sore that gives room for your foot to establish contact with the floor when performing heavy lifts and other CrossFit exercises. Now that you know the right shoes for the sport, the onus is on you to consider your budget and get the best value for money.  

After you have made the decision to join CrossFit probably due to the benefits you have heard or seen others enjoying, the next step is to put your CrossFit gear in order. You may have to buy some because unfortunately, you can’t share with a friend because of convenience issues. There are various types of gear that you simply leave behind if you want to get the most from your WOD. The following will give you a quick run of what you need to put together. CrossFit Shoes This is arguably one of the most important CrossFit items. You may have a pair of running shoes with you which you may think of starting out with. The problem with this is that you may not reap the full benefits of your workouts because shoes help you maintain posture and give you a cushion underneath as well as a grip on the floor. For this reason, you need CrossFit optimal shoes. There are certain features you need to look for in these shoes and to highlight briefly; the shoes must have: Minimal or if possible zero heels to toe drop CrossFit-specific features such as a rubber rope guard on the side of the shoe to help in rope climbing as well as a sticky rubber sole to give you a good floor grip in the CrossFit gym. Durability and comfort so that your feet will not hurt and you will get value for your money. CrossFit Shorts Being another important CrossFit gear, Shorts can undermine your workouts if not well chosen. Shorts should allow for a maximum range of motion so that you can comfortably move around as you quickly as you can when running, jumping, squatting, or deadlifting. Also, the short should be made from a breathable fabric. Look for wicking or self-drying fabrics. The last property of CrossFit shorts is that if possible, they be antimicrobial. This basically means it doesn’t smell funky even if you don’t wash it every day after your WOD. Tees for CrossFitters Generally, CrossFitters love t-shirts. You could pick your t-shirts from any of the affiliates depending on your tastes and preferences. You can go for funny CrossFit t-shirts or those that are simply plain looking. Compression Tights Whenever people think about CrossFit clothing, many of them zoom into the skin or compression tights. Tights are very good in helping you recover before embarking on the next workout. After an intense workout of the day, it’s normal to feel hurt. This means any advantage you can have to accelerate the recovery process is highly welcome. Gloves for CrossFit This is the final CrossFit gear. Some athletes are still stuck in the debate of whether or not they should use CrossFit gloves. The key role played by these gloves is the fact that they give you an excellent grip and even after an intense workout your hands won’t get ripped which means no bleeding. There you go! Those are the top 5 CrossFit gear items that you must invest in if your CrossFit training is to go on smoothly.