Nutrition

Proper nutrition addresses blood glucose control, macronutrient proportion (the amount of fat to carbohydrates to protein), and caloric restrictions based on your goals of maintaining lean body mass, building lean body mass, or reducing body fat. Simply stated, world class nutrition can be summed up as: "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat" - Crossfit Journal

The zone diet is recommended as a base guide that addresses these issues, specifically the issue of quantity: including portion control and daily caloric intake, as well as a macronutrient ratio of 40% carbohydrates, 30% protein, 30% Fat. Click on the PDF below to read about the zone diet and get sample meal plans.

Crossfit Nutrition Guide:


This next pdf, entitled 'Myth of the Fat Burning Zone', describes the long standing misconception that low intensity workouts can lead to greater fat loss. It is a shame what bad statistics can do to people.


Whole9 has a lot of good resources on nutrition: Whole 9 Nutrition. The Whole 9 Resources cover more in depth look at Primal & Paleo Diets, Why Grains are bad, as well as discussions on Dairy, Legumes, Peanuts, and more. The Whole 9 resource page includes even more web sites and discussions including Mark's Daily Apple, which is another great site full of information. Mark is the author of the Primal Blueprint, a great book on nutrition. The Paleo diet is another great resource to learn about getting quality food.

Read about the calories you burn after a workout: EPOC (excess post-exercise oxygen consumption)

Carbohydrates & Insulin Response:

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  You Are What You Eat, article by the LA Times on a reversal of the view that Fat is bad and carbs are good: You Are What You Eat
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  Check out this blog post on the nutrition series discussing the discussion of Dr. Oz and Gary Taubes on the effectiveness of exercise for weight loss. Click to view.