At CrossFit Chiltern, we’re all about pushing boundaries and achieving peak performance. But that doesn’t happen by accident. It starts with fueling your body right. We’re not about complicated meal plans or restrictive diets. We believe in the power of simple, real food to help you reach your goals.
The CrossFit Chiltern Plate: A Visual Guide
Think of your plate like a pie chart. Here’s how to divide it up:
- 2/3 Veggies: Fill most of your plate with colorful, nutrient-packed vegetables. They provide essential vitamins, minerals, and fiber to keep you feeling energized and satisfied.
- 1/3 Protein: The other third of your plate should consist of quality protein sources like meat, fish, dairy (or their vegan counterparts). Protein is the building block of muscle, helping you recover from tough workouts and get stronger.
Beyond the Plate: Key Nutrition Principles
- Processed Foods: Minimize them. Stick to whole, unprocessed foods as much as possible. They’re packed with nutrients and free of artificial ingredients that can hinder your progress.
- Sugar and Alcohol: Ditch them. These are empty calories that offer no nutritional value and can sabotage your efforts. Opt for water, unsweetened tea, or black coffee instead.
- Portion Size: Listen to your body. Eat enough to fuel your workouts, but don’t overeat. Pay attention to your hunger and fullness cues.
- Timing: Fuel strategically. Eat a balanced meal a few hours before your workout, and have a protein-rich snack afterward to aid recovery.
3 Practical Steps to Get Started
We understand that navigating nutrition can be overwhelming. That’s why we recommend focusing on these three key actions first:
- Protein Power: Aim for 2 grams of protein per kilogram of bodyweight. If you weigh 75kg, that’s 150g of protein per day. Divide that evenly across your meals.
- Veggie Variety: Consume 800g of fruits and vegetables daily. Don’t worry about specific types, just aim for variety. Fresh, frozen, or cooked all count!
- Track It: Use an app like MyFitnessPal or even a simple pen and paper to track your food intake. This helps you see what’s working and make adjustments as needed.
The Bottom Line
CrossFit nutrition is about eating real food that fuels your body and supports your active lifestyle. It’s not about deprivation or complicated rules. By prioritizing whole foods, protein, and veggies, and tracking your intake, you’ll be well on your way to achieving your health and fitness goals.
Remember: Keep it simple, focus on the fundamentals, and fuel your body for success.