Nutrition is the cornerstone of your training experience both here at Crossfit Full Circle, and anywhere that you go. It is not only a foundation for training, but for general health and wellness as well. It’s VERY difficult to out train a bad diet, and almost impossible for a sedentary individual to counteract the deleterious effect of poor food choices.
With that in mind, we at Crossfit Full Circle have found a simple approach to nutrition within the Paleo diet’s principles. The Paleo diet, with its focus on whole, nutritionally dense foods, and an easy to follow approach, has been a tremendous tool for our coaches and clients in establishing healthy practices. Below we will explain in more depth some of the principles of the Paleo Diet.
What is the Paleo Diet?
From one of our favorites – Robb Wolf
“The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”
Building a Healthy Paleo Diet
Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.
Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat
Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline. Saturated fats from grass-fed animals have also been shown to produce similar effects on health markers because of their richness in Omega-3 fatty acids.
How Much Should I Be Eating?
Great question, reader! Albeit a difficult one to answer in a page dedicated to general information.
Your individual caloric intake and macronutrient ratios will vary dramatically from person to person based on goals, training load, previous training, etc. The great thing about the Paleo diet is that it tends to be, to some extent, very easy to self-regulate. Just try to over-eat on chicken, spinach, and olive oil. Seriously, try it. It’s pretty difficult.
With a diet focused on lean proteins, healthy fats, and vegetables, most athletes will find that their nutritional needs become pretty intuitive because you start fueling your body with foods that it needs to function well, not foods that you destroy because they’re in front of you.
Nutrition is, like training, something that will need to be adjusted over time based on your goals. Your nutritional needs 3 years from now when you’re competing in a Crossfit competition are not necessarily the same needs you had when you first started and were maybe just trying to lose weight.
The Paleo Diet, even with its heavy focus on vitamin and mineral rich foods, can still sometimes leave holes in a person’s dietary plan. This problem isn’t necessarily endemic to the Paleo diet itself, but rather to our own nature of doing or eating the things we like, or can, or whatever’s easiest at the time. This inherently results in a smaller variety of foods and foodstuffs that one is exposed to. That is where supplements come in. They aren’t a fix to a bad diet or lifestyle choice, but rather an addition meant to supplement (see what I did there) strong training and dietary practices. With the right supplements you can get an additional amount of vitamins, minerals, etc. that can make a big difference in terms of performance, recovery, sleep, energy, and drive. In some cases, it is almost impossible to get enough of a given vitamin or mineral from food to really reap the benefits of it without the addition of a specific supplement.
With that in mind, there can be a lot to sort through, and again, your needs will change as you move across the spectrum of life, fitness, and athletics. There is a plethora of products out there, it’s important to first understand why you would want to add something to your diet before spending money or adding it to your diet. Your coaches at Crossfit Full Circle can make recommendations based on your goals as to what specific products would be of most use to you. We highly recommend, as a brand, the AdvoCare line of products, for a couple of reasons. Firstly, the products are safe and free of banned substances. Secondly, they’re an effective addition, and offer a wide variety of products to work with all of an athlete’s needs. Finally, every one of their customers has the opportunity to purchase the product for up to 40% off. That tastes good to your wallet!
At Full Circle we don’t want to push products on anyone. We simply want to help our athletes (that’s you) get the absolute most of their training and nutrition. We’ve found AdvoCare to be one of the best resources out there. The videos to the right show that elite athletes like Rich Froning agree.
Below are some “packages” we’ve put together that are great starting points for our athletes based on current training. Of course, the goal is to find what works best FOR YOU. If you have any questions or want help picking the right supplements, talk to any of the coaches and we’ll be glad to help you.
We recommend the 24 Day Challenge to anyone who wants to
- lose weight
- gain energy
- increase performance
- gain muscle
- or combination of them