Along with those 3 meals should come 2 small snacks encompassing the same format of nutrition. A serving of protein will be about the size of your palm (3-4oz) and a serving of fat will be about the size of your thumb (1tbs). For carbs there are many options for sources and the most efficiently used sources are those that are whole and natural. For example, vegetables such as: broccoli, carrots, or salad greens like kale or spinach, whole grains such as: rice, quinoa, barley, and fruits, particularly berries. For whole grains, a serving will be that which would fit in your hand if you were to grab a loose handful. For vegetables and fruit, a serving would be measured by the size of a single fist.

For a balanced meal, combine one serving of protein with one serving of fat and 2-3 servings of vegetables plus one fruit or whole grain, and make sure you are eating one of these meals about 3 hours before CrossFit and about an hour after the workout has ended. For a snack, have 1 serving of vegetables OR ½ serving of fruit with 1/3 serving of protein and 1/3 serving of fat, and spread these snacks out throughout the day. Eating whole, natural foods can seem inconvenient but it is just as quick and easy to toss some carrots and a few walnuts into a bag as it is to grab a snack bar that is loaded with added sugar before you head out the door. With a little prep and a willingness to try, proper nutrition is a piece of cake. Aforementioned, nutrition is the foundation of CrossFit and if there is not a solid platform for the physical components to sit on, they all will suffer the consequences of an unsteady foundation.

I challenge you all to examine your food intake for 1 week. Next time you go to the grocery store, stick to the perimeter where you can find all of the fresh produce and meats. Limit items purchased from the isles, and most importantly, READ the label before you buy. If there are more than 5-10 ingredients and you can’t easily pronounce them, put it back!

MEGAN MEDEIROS, Coach