_The CrossFit dietary prescription is as follows:
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response. Look in to the Zone Diet and its use of Zone Blocks.
The Caveman or Paleolithic Model for Nutrition:
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
The ground rules are as follows:
The seven keys of the Paleo diet according to Loren Cordain, Ph.D
Caloric Restriction and Longevity:
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
_Hierarchy of an Athlete:
_ Sadly, most start at the top the pyramid, beginning with sports participation without first developing the foundational skills necessary to thrive. Sports practice and competition should be the end result, a place to showcase physical abilities and talents and not the sole basis of fitness. The failure to work from the base upwards, explains why so many dislike athletics and why pain syndromes and injuries are so common.
To thrive, you need to eat great every day and let dessert be the exception rather than the rule. 80% of your training should be focused on metabolic conditioning, or highly intense intervals of things like: running, rowing, gymnastics, weight lifting, and plyometrics. Practicing gymnastics to develop physical strength, flexibility, agility, coordination, and balance, complimented by weight lifting and throwing, will further prepare most any athlete for any sport.
No matter what stage of life you are in, it is never too late or too early to structure your fitness quest accordingly.
Courtesy of CrossFit, Inc.