One of THE most common questions Coach Shawna gets asked by her athletes is how to manage nutrition for training.
Does this sport require a “special” diet? Not necessarily. However, It does require carbs to fuel your workouts and protein to build muscles. Here are the tips she gives everyone!
1. Focus on Nourishing Your Body and Fueling Your Training Rather Than Focusing on Weight/Fat Loss
By doing this you set yourself up to build strength, have lots of energy to PUSH in training, and recover well between sessions. This lends itself to consistent change over time.
What does this look like?
- 3 to 5 Servings of Veggies a Day
- Adequate amounts of Protein (even if you’re plant based)- shoot for 0.8-1g/LB of body weight
- Appropriate amount of carbs for your lifestyle/activity levels (with a minimum of 180/200g for most athletes)
Head HERE to get some baseline recommendations for how much you should be eating.
2. Create a Plan For How You Want to Eat. Grocery Shop, Meal Prep, and Make Sure You Have Snacks
Eat every 3 to 4 hours, eat something with carbs in it before training, and try to have a meal within 30-60 minutes after training.
Make sure your plan takes into account the weekend. We often see athletes being structured and strict during the week but then all bets are off on Saturday and Sunday.
If you plan on going out, challenge yourself to eat nutritiously rather than indulging every time (can you keep indulgences down to once or twice a week at most?). And don’t forget to watch the alcohol intake!
3. Don’t Seek Out Fast Changes
CrossFIt is a lifestyle, and your nutrition habits should be part of that lifestyle.
By focusing on athletic performance and loving the hell out of the body you have RIGHT NOW you will be very happy with the long term changes that occur as part of this sport!
Non nutrition tip, but one Coach Shawna gives all her clients:
In addition to a dialed in diet, is there a way to increase your daily activity? Adding in even a 30-45 minute walk 3 times a week can create a 500-900 calorie deficit (using only fat as fuel!), with the added benefits of getting you outside and being good for your brain!