Are you planning to start a crossfit diet plan? Well, before jumping it, you must understand that nutrition is just not about following a diet, nutrition is a lifestyle. Although there is no magic bullet to it, but only proper awareness and persistent sound choices daily will give you a lifestyle of good nutrition.
It should also not become an obsession that impedes your every day life. The most valuable tool for Crossfiter’s is that they must understand how to balance the intake of proteins, carbohydrates and fat.
Crossfit Diet Plan Basics
A decent crossfit diet plan follows the mantra “eat to perform”. The science behind this is that for an athletic performance, you need to fuel to power the body and the suggested diet plan is “the zone diet“.
So if you are serious about your fitness goals, you must also be serious about both your exercise and diet. A recommended rigorous 30 minute physical exertion is a must everyday. This can include a mixture of physical movements such as rowing, climbing rope, weightlifting along with the use of equipment’s such as gymnastic rings, kettle bells, pull up bars. barbells etc.
The zone diet will give you the healthy diet, coupled with exercise to go along well with your Crossfit regime.
Zone Diet Principles
- Follow a balanced nutrition where every single meal should maintain the 40-30-30 ratio for the intake of carbohydrates-fat-proteins.
- It is recommended to eat food 5 times in a day with 3 balanced meals and 2 healthy snacks.
- Try to plan your meals well in advance.
- In order to keep track of what you eat, use the “block system”. This allows you to measure and keep you on track with the 40-30-30 ratio. A block is basically 9g of carbohydrates, 1.5g of fat and 7g of proteins.
- It is suggested not to spend more than 5 hours in a day without eating anything.
- It is recommended to limit your calorie intake to 100 for snacks and 500 for regular meals.
- It is advised to drink at least 8 glasses of water everyday.
Foods To Be Consumed
The zone diet requires you to add garden vegetables to your meals, especially green leafy vegetables, seeds, nuts, lean meat etc. If you are in the first few weeks of your Crossfit diet, it is suggested to eat at the earliest after you wake up. You can consume energy foods in the morning that keep you boosted all day long. Foods like omelettes, scrambled eggs, protein smoothies etc make a good breakfast choice.
Lunch must include large servings of proteins such as cold chicken, salad with shrimp or chicken breast, meat strew etc. For some extra energy and fullness, you can also include high fiber carbohydrates such as nuts, fruits etc.
Dinner should majorly focus on proteins. Most people tend to burn less calories during the evening. If you do not exercise after your dinner, try to restrict the intake of carbohydrates.
Snacks can be consumed at a gap of 3 hours. You can include a mixture of both carbohydrates and proteins for each snack.
Foods To Be Avoided
The foods that include high glycemic carbohydrates should be strictly avoided as they increase the insulin levels in the body which further leads to hyperinsulinism, which is directly connected to high cholesterol, obesity, blood pressure and mood dysfunction.
Therefore the Crossfit diet plan allows a decreased calorie intake and yet still focuses on high nutrition for meticulous activity.