"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." - Greg Glassman, CrossFit Founder, CEO
Still wondering what you should eat? Remember we are eating to fuel our bodies!
Meats: these should be the base of what your diet is made of. Protein/ meat sources can be things such as chicken, beef, pork, fish, etc. Usually the leaner cuts of meat are better meaning 90/10 vs. 80/20.
Vegetables: Veggies should make up a large portion of your plate for most meals. Try to eat an assortment of different vegetables so that you get an assortment of nutrients and enough fiber. Try things such as leafy greens, cauliflower, peppers, onions, carrots, broccoli, etc.
Nuts and Seeds; These are a great source of healthy fats but be careful to not overdo it here. Nuts and Seeds are both very calorie dense making a small handful sufficient for a days servings.
Some Fruit: Fruit is a great, natural carbohydrate that also has great vitamins and minerals. While fruit is natural, it still has a large amount of carbohydrates to it and still contains natural sugar. Too much sugar can lead to inflammation in the body which is why Glassman recommends "some" fruit.
Little Starch: These would be things such as potatoes, grains, squash, etc.
Too many carbohydrates can lead to the increase of body fat and inflammation in the body. This does not mean to NOT eat them though. If you are coming into the gym and training hard you will need these carbs to help your body recover properly by replenishing the muscle glycogen.
No Sugar: This just means to try to avoid things such as candy, sweets, processed foods, etc.
Keep intake to levels that will support exercise and not body fat: you must eat according to your bodies needs. The amount that your body needs will different person to person.
Still struggling with knowing what and how much to eat? Come in and chat with us! We're here to help you reach your goals!
Nutrition with Lacey is something I never knew I desperately needed. She has taught me so much about fueling my body properly. It’s honestly because of her that I have a better relationship with food and am happy for once with my body and weight. My performance level at the gym has drastically changed. I have always loved working out but I felt horrible after I finished and not the sore type of horrible but the kind that I felt weak, light headed, and ready to pass out because I ate for the first time at 3pm before CrossFit. Lacey goes above and beyond to see what works best for my body and what changes need to be made in order to accommodate me. She makes things so easy and is always encouraging throughout this process. Would highly recommend this to any athlete!
I decided after putting the weight back on, yet again, that I wanted to work with Lacey at Enspiren Fitness through their nutrition program. She collects information about my diet and exercise from an easy to fill out form on a weekly basis. I weigh myself daily so she is able to see trends that help her make suggestions depending on my goals. She quickly noticed my metabolism was not healthy so we have been taking the steps to slowly fix this issue. This is a very common problem, that most don’t realize, is the key to weight loss and muscle toning. Lacey see’s me almost everyday at CrossFit and she is very hands on. She listens to you and never expects you to not be “human” by unrealistic strict guidelines for extended periods of time. She has been there and knows first hand it takes time and patience. I have seen great results with my metabolism working harder, I’ve lost weight and gotten stronger.
Nutrition with Lacey has been very helpful in bettering my relationship with food. She has guided me in reaching my nutrition goals and gain a better understanding of how to properly fuel my body. She's always available when I have questions and helps me stay on track with the weekly check ins. Overall I highly recommend working with Lacey if you're looking to better your nutrition !
I was eating between 1200-1350 calories a day. I was beyond frustrated. At my first meeting with Lacey , it was apparent that I didn't eat enough food to sustain my activity level or to lose weight. Lacey formulated a specific goal to address my years of calorie restriction and my desire to lose weight and perform better during workouts and long runs. She adjusted the amount of carbs, protein and fat, I needed to obtain my goals. I am happy to say that I am eating close to 2000 calories day and have lost 13.5 pounds in the process. Lacey has been invaluable in this process. She communicates with me regularly about how I am feeling and makes adjustments based upon my needs. She sends me meal ideas and sits down with me one on one to answer my questions. She always answers my texts and emails promptly, and I never feel in this journey alone. She has taught me so much about food, how food is used to fuel my body, and how to listen to the cues about food my body is giving me.