We recently released an article that asked if you were required to keep the same car, would you take better care of it? In that article we mention keeping it clean, but let us dive deeper.

At CrossFit CTRL we have a three part onboarding course for all our members. During the onboarding process we discuss CrossFit and nutrition, giving our members a headstart on their fitness journey.

Both coaches and athletes, new and old, enjoy the onboarding process. Everyone that has participated learns something new. But what shocks me as a coach is how many people are not aware of basic nutrition habits.

Everyone should know the following information when it comes to nutrition. Nutrition is the foundation of your body. It dictates how you feel. So we want to provide you with the basics.

  1. Understand your basic macronutrients
    1. Protein is the building blocks for your body. You need protein to repair broken down tissue. A good goal is to eat 0.7 to 1 gram of protein per pound of body weight per day depending on activity level.
    2. Fat is also necessary for your body. Fat helps regulate hormones as well as absorb fat soluble vitamins. Eat between 0.3 to 0.45 grams of fat per pound of body weight per day.
    3. Carbohydrates are a source of energy. Your brain, organs, and muscles need carbs for basic functions. Eat between 0.9 to 1.3 grams of carbs per day per pound of body weight.
  1. Understand quality of food will increase your wellness
    1. Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no added sugar. This is the first sentence of CrossFit in 100 words.
    2. Keep intake to levels that support exercise but not body fat. 
    3. Stick to the perimeter of the grocery store when shopping. This is where you find the higher quality foods.
  1. How much water should you drink per day?
    1. Your body needs to stay hydrated. Depending on your activity level, drink between 0.5 to 1 oz per pound of body weight per day.
  1. Supplements are meant to supplement a well balanced diet.
    1. Supplements are supplements. They are meant to help you get what is missing from your diet. Drinking 5 protein shakes a day to supplement your protein goal isn’t a good idea. Find whole food sources and use supplements to fill the voids
    2. Know your supplements. All of our coaches take collagen. Collagen helps repair connective tissue which helps with joints. Find the supplements that are right for you.
  1. The more detailed you are with tracking, the better your results.
    1. We always recommend starting with the plate method. It’s easy and simple. But it leaves room for overeating.
    2. If you are comfortable with the tracking, you can weigh and measure your food for better results.

These 5 tips will help you get started. For more information please visit crossfitctrl.com or contact us at devan@crossfitctrl.com