CrossFit’s Nutrition Prescription
Salmon and Veggies
By
April 23, 2025
CrossFit simplifies the concept of nutrition. Our recommendation is straightforward: Prioritize the consumption of meats, vegetables, nuts and seeds, some fruit, little starch, and no added sugar. To optimize your health and performance, keep intake to levels that support exercise and not body fat. Essentially, it boils down to adopting a diet rich in whole, unprocessed foods while minimizing sugar as much as possible. Achieving this recommendation might appear uncomplicated in theory but can be challenging to implement, especially with an abrupt shift. For optimal outcomes, establish manageable habits that can be swiftly integrated, sustained, and compounded over time.
The foundation of a healthy diet revolves around the transformation of dietary choices, shifting away from processed foods, and embracing whole, unadulterated alternatives. This forms the initial pillar of CrossFit’s dietary guidelines. To embark on this journey, grasping the concept of processed foods and their exceptions is crucial. We champion the consumption of unprocessed or minimally processed foods, recognizing that certain food preparation methods — like cooking, chopping, heating, blending, preserving, or fermenting — are entirely acceptable.
It’s helpful to distinguish what processed foods are and what they are not. High-quality food comprises unprocessed or minimally processed options.
Whole, natural foods can be categorized based on their predominant macronutrient content, even though they often contain a blend of macronutrients. Proteins, fats, and carbohydrates constitute these macronutrients, each playing vital roles in physiological processes such as energy generation, hormone synthesis, micronutrient absorption, and cellular growth, maintenance, and repair. The primary macronutrient composition of our recommended foods is outlined below.
Meat encompasses a wide range of protein sources, including animal proteins like beef, poultry, pork, and seafood, as well as alternatives such as tofu, tempeh, legumes, and eggs. Besides meeting your protein needs, these options deliver a rich array of essential vitamins and minerals. Notably, many animal proteins come with varying fat content, whereas non-animal sources may introduce carbohydrates into your diet. This diversity should be considered when planning your meals.
Vegetables denote an array of plants like leafy greens, carrots, peppers, and more. While they fall under the carbohydrate category, their digestible carb content is relatively low. Instead, vegetables shine as excellent sources of fiber, essential vitamins, minerals, and occasionally protein.
Nuts and seeds are the primary source of healthy fats. This category includes almonds, walnuts, coconuts, avocados, and oils like olive oil and avocado oil. These fats provide a range of vital nutrients. Though nuts and seeds do contain some protein and carbohydrates, their main contribution lies in the substantial healthy fats they offer. Please note that vegetable oils are not included due to their potential adverse effects on health.
Some fruits are fruits with moderate carbohydrate content, such as apples, berries, bananas, and melons. Beyond sugars like glucose and fructose, fruits bring fiber, vitamins, minerals, and even a modest protein content. The term “some” underscores the importance of moderating your carbohydrate intake.
Little starch addresses carbohydrate sources with high digestibility, typically found in grains like wheat, rice, and potatoes, as well as legumes. These foods contain moderate levels of vitamins, minerals, and a limited protein content, all at lower densities compared to other categories. The word “little” emphasizes the need for moderation in your carbohydrate consumption.
No sugar unequivocally excludes all forms of added sugars, including natural sweeteners like honey or maple syrup and artificial sweeteners like sucralose. Whole foods contain naturally occurring sugars, and so it’s important to note that this guideline refers to added sugars. This strict parameter promotes optimal gut health and hormonal balance.
