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CrossFit Diet: What Should You Eat?

CrossFit Diet: What Should You Eat? smiling woman eating

No matter how active you are in CrossFit, if your diet plan is not sufficient and precise, your workout routine will be pointless. That’s why having a proper diet, not just in CrossFit, is vital.

Dr Tasneem Bhatia, MD, also known as “Dr Taz” explained, “Given the intensity of CrossFit workouts, an essential component of a good CrossFit diet is protein. Protein stabilizes blood sugar, provides energy and the fuel for workouts. CrossFitters should aim for approximately one gram of protein per kilogram of weight, so an average 130-pound woman should have at least 65 grams of protein while a 200-pound man should have about 100 grams of protein.”

We couldn’t agree more to the author of What Doctors Eat and The 21-Day Belly Fix.

But before we get into the CrossFit Diet, let us take a look what CrossFit means. According to the official website of CrossFit:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our speciality is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Zone Diet

More than 30 years ago, Dr Barry Sears developed the Zone Diet in order to reduce diet-induced inflammation. The official website of The Zone claims that this kind of diet is a lifelong dietary program based on strong science to reduce diet-induced inflammation. This will help you shed excess pounds and improve your mental and physical performance whilst also allowing you to live a more fulfilling life.

The Zone Diet requires that you simply balance your plate at every meal and snack with these nutrients:

  • Protein – 1/3rd of your plate, add some lean protein, about the size and thickness of your palm. This could include egg whites, fish, poultry, lean beef or low-fat dairy.
  • Carbohydrates – 2/3rds of your plate, add a lot of colourful vegetables and a little fruit. Fruits and vegetables to avoid are those that are high in sugar (e.g., bananas, raisins) or starchy (e.g., potatoes, corn).
  • Fat – Add a little bit of monounsaturated fat. This could include olive oil, avocado, or almonds.

CrossFit Diet: What Should You Eat? balance your plate


By restricting grains and starches and maximizing fruits and vegetables, those on the Zone diet will observe dramatic hormonal and anti-inflammatory benefits. If you balance your plate according to the Zone Diet blueprint, you end up with a Zone Food Pyramid that looks like the following:

CrossFit Diet: What Should You Eat? food pyramid

Paleo Diet

If you’re into CrossFit, you were probably already aware of the Zone Diet. But do you know about the Paleo Diet? Well, most CrossFit practitioners tend to be either on the Zone Diet or Paleo Diet.

If you’re into whole foods, then Paleo Diet is perfect for you! By eliminating the high-fat and processed foods that have high-calories, the Paleo diet can improve your health. This diet basically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering.

To achieve this kind of diet, we need to master cutting modern foods from your diet and start experiencing the way early humans used to fend for themselves. Paleo limits the foods that became common when farming, that emerged about 10,000 years ago. No wonder why this diet is also known as Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

Loren Cordain, PhD, a professor emeritus at Colorado State University in Fort Collins, Colorado, and the author of The Paleo Diet suggests that the starters need to exercise regularly while following a strict diet comprised only of foods that can be hunted and gathered to stay healthy.

“Successful weight loss takes programming, not willpower.” – Vivotion

CrossFit Diet: What Should You Eat? a salad

Paleo Diet can help you to lose weight and plan your diet meals. Here are the foods you need to consider for this kind of diet:

  • Fruits
  • Non Starchy vegetables, such as asparagus, onions, peppers, and pumpkin
  • Nuts and seeds
  • Lean cuts of beef, pork, and poultry, preferably grass-fed, organic, or free-range selections, especially grass-fed animals or wild game
  • Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna
  • Oils from fruits and nuts, such as olive oil or walnut oil, flaxseed oil

And here are the foods you should avoid:

  • Grains, such as wheat, oats, barley, rye and rice
  • Legumes, such as beans, lentils, peanuts and peas
  • All dairy products, including milk, cheese, yoghurt, and butter
  • Refined sugar, Artificial sweeteners, and sugary soft drinks and fruit juices
  • Salt
  • Potatoes
  • Processed and cured meats, such as bacon, deli meats, and hot dogs
  • Highly processed foods in general

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