Diet makes up 70% of the results that you see in the mirror. For CrossFitters, diet is especially important for ensuring recovery and avoiding overuse injuries. Curious about the best CrossFit diet?
There isn’t an official CrossFit Diet; however, there are plenty of guidelines you can follow to optimize CrossFit performance and muscle healing. Let’s take a look at the best CrossFit foods that you can start incorporating into your meal plan today.
MEAT AND POULTRY
Protein-based meal options such as meat and poultry provide the body with amino acids, the very building blocks of muscle tissue. If you can follow a meat-based diet, we highly recommend incorporating the following lean protein options into your diet. Try to eat something with protein in every meal.
- Turkey breasts
- Chicken breasts
- Eggs
- Egg whites
- Lean pork chops
- Grass-fed beef
- No-sugar, minimally processed jerky (e.g. turkey, beef, chicken)
FISH
Fatty fish contains healthy omega 3, 6, 9, and 12 fatty acids that can support recovery and promote weight loss. It’s getting tougher to pick healthy forms of fish because of pollution in our oceans, but here are the best cost-effective options that you can easily find in your local store.
- Salmon
- Tuna
- Sardines
- Anchovies
- Cod
- Herring
- Mahi Mahi
COMPLEX CARBOHYDRATES
This category may not be appropriate if you are following a low-carbohydrate diet such as the ketogenic diet or Atkins. If that’s the case, continue to the next section as vegetables can provide plenty of fibre without the worry of overeating carbohydrates.
If you are following a diet that allows for a moderate to high amount of carbohydrates, the following choices pack plenty of micronutrients (vitamins, minerals) along with slow-digesting carbs. Complex carbs take longer to break down and digest, meaning they tend not to spike your blood sugar and lead to a carb crash. What’s more, for muscle building, carbohydrates provide a useful form of energy.
- Lentils
- Sweet potatoes
- Brown rice
- Oatmeal
- Quinoa
VEGETABLES
On the CrossFit diet, vegetables play an important role in promoting digestion and quick recovery as they contain plenty of vitamins, minerals, and enzymes. We highly recommend dark leafy greens and cruciferous vegetables as your main veggie intake as these provide the greatest nutritional bang for your buck.
- Broccoli
- Cabbage
- Cauliflower
- Spinach
- Kale
- Swiss chard
- Sprouts
- Green beans
FRUITS
Fruits also contain a lot of micronutrients, but they tend to be higher in sugar even though they also contain fibre. We recommend that the bulk of your fruit intake come from low-sugar, low-carbohydrate choices such as the following:
- Avocado
- Citrus fruits
- Blackberries
- Strawberries
- Honeydew melon
Other fruits are okay, but limit your intake of high-sugar fruits such as pineapple, watermelon, and raisins.
OILS
While fats have come under fire in the past, recent studies have confirmed that fats are an essential part of a healthy diet when they come from the proper sources. Natural sources of oil that can improve performance and recovery include the following:
- Coconut oil
- Olive oil
- Avocado oil
- Walnut oil
- MCT oil
SUPERFOODS
Superfoods are deemed as such because they provide a higher level of nutrition than your average food. More nutrients could help you recover and improve your results. The following superfoods make great snacks throughout the day:
- Goji berries
- Cacao nibs
- Maca
- Matcha tea
PROBIOTIC / FERMENTED
One of the most important elements of a healthy diet that seems to be absent in the Western way of eating is fermented and probiotic-focused foods. By promoting a healthy guy biome with good bacteria, you improve your immune system and digestive health. Try incorporating some of these foods into your daily diet.
- Kombucha
- Yogurt
- Kefir (milk)
- Kefir (water)
- Kimchi
SUPPLEMENTS
While the bulk of your diet should be comprised of natural foods, supplements can help to give you a leg up with your recovery. For example, whey protein is an excellent muscle builder as it provides an instant shot of amino acids. Creatine is another great example that has been shown to support muscle performance during your workout and post-workout recovery.
- Whey protein
- Creatine
- Glutamine
- Fish Oil
- Vitamin D
CROSSFIT DIET: DO YOU EAT ANY OF THIS CROSSFIT FOOD?
Which of these foods do you currently eat? Which CrossFit foods will you start incorporating into your diet plan? Let us know on our Facebook!
