The Eat This, Not That! Eating Plan for CrossFit

All about the WOD? Make sure you’re eating right—and not ruining your incredible workout progress.

When it comes to effective, efficient, calorie-torching, heart-pumping workouts, CrossFit tops our list for surefire paths to fitness prowess. And we’re not complaining about all the eye candy of chiseled abs we see at the gym, either. But a high-intensity gym regimen is only part of the equation when it comes to healthy, sustained weight loss and sculpting lean, toned muscle.

“Given the intensity of CrossFit workouts, an essential component of a good CrossFit diet is protein. Protein stabilizes blood sugar, provides energy and the fuel for workouts. CrossFitters should aim for approximately one gram of protein per kilogram of weight, so an average 130-pound woman should have at least 65 grams of protein while a 200-pound man should have about 100 grams of protein,” explains Dr. Tasneem Bhatia, MD, also known as “Dr.Taz,” a weight loss expert and author of What Doctors Eat and The 21-Day Belly Fix.

And beyond the protein rule, there are other important foods to load up on (and avoid!) when it comes to enhancing your CrossFit success. Read on for experts’ takes on the must-eat and must-avoid list for all you CrossFitters taking the nation by storm. CrossFit is often associated with Paleo; if you’re curious about that diet plan, check out Your Complete Plan to Go Paleo for a Day!

First, The Best Foods for CrossFitters

These foods get your body functioning in an optimal, supercharged state that will have you flippin’ tires in no time! Check ‘em out and then keep reading to see what to avoid.

 

1. Lentils

“CrossFitters need to keep their protein intake around 30 percent of their daily calories—and lentils add a whopping nine grams per half cup to your meal, with loads of fiber,” offers Cat Smiley, author of The Planet Friendly Diet and owner of Whistler Fitness Vacations weight loss retreat in B.C., Canada. Super versatile, try them in soups, chili recipes, and more.

2. Banana and Whey Protein Smoothie

“Post-workout, you need to fuel and optimize recovery by replenishing glycogen stores and protein for tissue repair. Your body craves both fast-absorbing carbohydrates, like those in fruits and berries, and protein that’s quick and easy to absorb like whey,” comments Lisa Hayim, registered dietitian and founder of The WellNecessities. Just make sure your whey protein powder is clean and not a laundry list of ingredients and additives. For some smoothie inspiration, check out the 23 Best Protein Shake Recipes for Weight Loss!

 

3. Coconut Oil

You might have splurged on a tub of the stuff for shinier hair and smoother skin, but slipping it into your diet is a CrossFitter’s definite must-do: “Coconut oil is an excellent fuel source for workouts. Although it’s a saturated fat, the medium-chain fatty acids make it easily absorbable by the small intestine (not requiring the full digestive process),” explains Peggy Kotsopoulos, RHN, nutritionist, and author of Kitchen Cures. “This means it provides increased energy faster than any other fat. The fats are converted by the liver into an immediate energy source, much like it would carbohydrates, but it’s sugar and carbohydrate-free! Try a tablespoon of it before your workouts and you’ll be amazed at the energy and endurance it provides.” Watch this video on why coconut oil is a superfood that superchargers your weight loss!

4. Nuts and Seeds

Get svelte eating like a bird? You betcha. “Nuts and seeds are packed with nutrients and omega-3 fatty acids, which will fuel your recovery after an intense CrossFit WOD,” advises Karla Williams, an avid CrossFitter and Healthy Kitchen Executive Chef at Hilton Head Health, a weight-loss retreat and wellness spa in South Carolina. “Since nuts and seeds are calorically-dense, they’re a great on-the-go snack or add-in to a satisfying smoothie.” Speaking of smoothies, don’t miss these 25 Best Weight Loss Smoothie Recipes!

5. Sweet Potatoes

The neverending Instagram stream of this tuberous veggie might have calmed down after the fall, but there’s still plenty of reason to reach for this nutrition powerhouse: “Your body needs functional carbs for a boost of energy. Glycogen is stored in your muscles (and liver) through the digestion of carbs, and your body relies on muscles’ glycogen for energy to carry you through your workout,” explains Kotsopoulos. “One of the best ways to fuel this is with sweet potatoes since they’re complex carbs that are slow- releasing and thus will sustain you through your workout. Sweet potatoes help to balance blood sugar levels providing consistent, steady energy levels. They’re also rich in B6, which combat the physical effects of stress the body goes through during a CrossFit session, and rich in antioxidants Vitamin C and beta-carotene, [which helps to repair] free radical damage caused by working out.” Start drooling over these 20 Sweet Potato Recipes for Weight Loss now.

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