Nutrition is an integral part of the CrossFit Saved method. Nutrition is also probably one of the most confusing subjects anyone has tried to tackle. Eat protein, don’t eat protein, fruits are good for you, don’t eat fruit they have too much sugar, carbs are good, carbs make you fat, and the list goes on and on.
Our goal with nutrition is to help simplify it and make it very actionable for you.
The CrossFit Saved Definition of Nutrition
Eat meat and veggies, nuts and seeds, some fruit, a little starch, and no sugar. Keep intake levels that support exercise but not body fat.
Now that sounds good but how do we put that into practice?!
We have two ways that we go about implementing our Definition of Nutrition
The first is the EARN YOU CARB model
3 Meals Per Day
1-2 Palms of Protein
2 Handfuls of Vegetables
-1 Closed Fist of Nuts
-1/2 an Avocado
-1-2 Thumbs of a Healthy Oil or Nut Butter
In your Post Workout Meal
Add 1-2 Handfuls of Fruit or Starch
Breakfast: 3-4 Eggs, 2 Handfuls of Spinach, 1/2 Avocado
(If Post Workout add 2 Handfuls Berries)
Lunch: 2 Palms of Shrimp, 2 Handfuls of Salad Spring Mix, 2 Thumbs of Salad Dressing
(If Post Workout add 1-2 Handfuls Quinoa to Salad)
Dinner: Palm of Steak, 2 Handfuls of Asparagus, 2 Thumb Butter on Steak and Asparagus
(If Post Workout add 2 Handfuls of Roasted Potatoes)
The Second is the Macro Tracking model
In this option you will need to download a macro tracker.
The best we’ve used is MyMacros, MyFitnessPal, or Fat Secret. Any one of these will do.
You will also need to buy a food scale to measure your food.
Measuring in grams is the best option.
From here you need to find how many calories is right for your goal.
Here is our general guide but may require tweaking as time goes on.
Multiply by your goal bodyweight.
Bodyweight X 10 (if you don’t workout at all)
Bodyweight X 11 (if you workout 3 days per week)
Bodyweight X 12 (if you workout 5 days per week)
Multiply by your bodyweight.
Bodyweight X 12 (if you don’t workout at all)
Bodyweight X 13 (if you workout 3 days per week)
Bodyweight X 14 (if you workout 5 days per week)
From here you will get your calorie amount that is right for your goal.
Next you need to find your macro nutrition break down.
We recommend as a good starting point:
(4 Calories Per Gram of Protein)
(4 Calories Per Gram of Carbohydrates)
(9 Calories Per Gram of Fat)
Here’s an example of a 240lb athlete that has a goal body weight of 200lbs and works out 3 days per week
200 X 11 = 2,200 Calories
2,200 X 30% = 660 Calories / 4 = 165g Protein
2,200 X 40% = 880 Calories / 4 = 220g Carbohydrates
2,200 X 30% = 660 Calories / 9 = 74g Fat
200lbs Athlete Eats