05/07/2021 12:06
If you are just starting out doing CrossFit® then you will soon realise getting up at 6am to chuck a barbell around on stand on our hands is not something a lot of people do!
CrossFit® is slightly different from rocking up to Pure gym and working your way around the machines, but you do not need to get super complex with carb cycling and zone diets.
However, nutrition plays a key role to help you enjoy the class more, rather than just struggling through! Here are some tips that will help you crush your class.
You do not need to follow paleo / zone / other diets
The days in which everyone was Paleo or followed the zone diet (I mean did anyone actually do this for more than a day?) are gone.
All diets work on principles. If you understand the principles you can then find a method that works for you.
Carbohydrates are your friend
The primary energy systems used in this type of training are glycogen dependent. This means that you need carbs to perform optimally. Yes, you can get through following a low carb diet, but you struggle to progress. We just need the right ones at the right times.
Focusing on whole food sources of carbs such as potatoes, rice, grains, fruits, pasta across the day is advised.
You can then use more energy-dense sources of carbs around workouts such as dried fruit, fruit juices, energy bars and shakes.
TIP - If you feel low on energy, more caffeine is not always the answer...maybe it is more carbs you need.
Workout nutrition matters
Here's the truth, overall daily / weekly intake matters the most, but nailing your workout nutrition will really help you get the most out of your session. And you are paying for the "pleasure" so you wanna get the most out of it right?!
Here are 3 images that can advise you on workout nutrition.
Align nutrition once you identify your limitations
CrossFit® is varied. We have lots of elements to master. Once you get into training more regularly you will identify patterns as to where you feel your limitations are.
For example it may be pull ups. If you struggle you can identify what your limiting factor is and once you do this, it helps guide your nutrition choices.
You struggle with pull ups. Is it due to a poor power to weight ratio or do you lack a little strength?
Power to weight ratio > set your diet up for fat loss to lose 2,3,4,5kg and pull ups will be easier.
Strength > set your plan up to ensure you are eating enough to build muscle and strength.
Use this logic for whatever your limitation is.
Dealing with muscle soreness
I am afraid some soreness is inevitable. Your body will become accustomed to it I promise! Now before you start adding turmeric to everything use these quick wins.
Often it comes down to people not eating enough overall and not hydrating adequately. This causes stress on the body and I see it time and time again if people hydrate and eat enough, their soreness is infinitely better.
It is fine to train fasted
This is more targeted at those nutters who train at 5.30 and 6am. The scaremongerers saying you lose all your muscle if you train fasted are wrong. If you want to train fasted this is totally cool.
Just be aware of total intake over the day. If you train fasted post workout nutrition becomes more important. No need to down a shake 5 seconds after the WOD, but follow the post workout timeline fairly closely to help.
Hydration is crucial.
And lastly maybe trial some smaller snack options as opposed to thinking you need to eat a proper breakfast.
A final word to say that it nevers gets easier! As you get better the intensity of your workout increases and the weight you use increases meaning that you will burn more calories.
But the time it takes you to complete workouts may reduce. I know, it is a minefield!
If you want guidance on your nutrition then check out the pH Nutrition Hub which is a one stop shop for all your nutriton needs.