What are the most popular Crossfit diets?
At the beginning, the Paleo diet and the Zone diet were probably the most popular diets for Crossfit.. But as this fad became a more competitive sport, athletes began to move away from those gluten-free and dairy-free diets and started following a more inclusive diet, the IIFYM. You may know it as "If It Fits Your Macros".
Some professional athletes have their macros adapted specifically for them, and have their meals delivered directly to their coolers. That way, they spend much less time calculating, tracking and analyzing their macros.
Paying too much attention to calculating and worrying about the macros you just ate can quickly become too worrisome and stressful. Here's why, most CrossFitters sooner or later switch to clean eating.or clean eating. Now, what is "clean eating"? Well, I think each of us has our own definition of what it is, and that's okay.
Which diet to choose?
When it comes to performance diets, keep in mind that what works for your friend may not work for you.
Customize a diet according to your individual needs is the most important step for improve your nutrition and, consequently, your performance. Some of the things to keep in mind are:
- Foods you like, foods you don't like.
- Your past eating habits and your relationship with food.
- Age and gender
- Body type
- The weekly and daily amount of physical activity (and your current state of readiness).
- Type of work: sedentary or active? Stressful or relaxed work?
- Your objective
Most CrossFitters who train for fun don't have to follow a diet. Making wise food choices and a balanced approach can do wonders. But in case this topic interests you, let's look at the 4 most popular diets used by CrossFit athletes.
1. Clean eating
Clean eating is nothing more than avoiding so-called junk food.. There is no need to calculate or measure, clean eaters rely exclusively on their intuition. The rules are simple: avoid processed foods with sugar and saturated fats, and try to eat as natural as possible.
A widely used standard in clean eating is 80:20. That means that 80% of what you eat is "clean" and healthy. The remaining 20% is free choice; eat whatever you feel like.
When it comes to protein-to-carbohydrate-to-fat ratios, make sure all your meals include all three. If you feel weak, add more protein and fat. If you feel exhausted and sleepy, add more carbs.
How to get startedFocus on adding more meat (or other protein) and unprocessed foods to your menu. Then gradually eliminate sugary and fatty snacks until the 80:20 rule becomes a habit.
2. If it fits your macros
IIFYM is basically a way of eating clean but with a little twist; you have to keep track of the macro nutrients (protein, carbs and fats) you eat.
Most athletes use this method to keep track of their energy intake. with an app that adds up the macros and caloric value of each of their meals. At the end, they know exactly how much and what they have eaten throughout the day, the week, the month, the year...
IIFYM does not mean that you can eat whatever you want.The method still focuses on making good food choices. But it does help to indulge in a little treat from time to time to keep a healthy mind and prevent overeating, which is usually caused by food restriction.
IIFYM works great if you want to get to know your body better and find out how much of what fuels your body you need to perform better.
How to get startedYou can calculate your macro needs with one of the many websites that calculate macros or start with a basic rule of thumb: 40% protein, 40% carbs and 20% fats. Most people who decide to use this method hire a nutritionist to calculate their macros for them.
3. The Zone Diet
The Zone diet is a well-known dietary regimen developed over 30 years ago by Dr. Barry Sears. Sears' goal was to reduce diet-induced inflammation.
Like the aforementioned diets, the Zone also focuses on choosing the right healthy foods, but it is somewhat more precise. It encourages its followers to choose foods with a lower glycemic index and healthy fats.
A simple way to start is to divide your plate into 1/3 protein, 2/3 carbohydrates and a pinch of monounsaturated fats. Another version advocates that the ratio be 30:40:20 (protein, carbs and fats). The more complex form of this diet, often used by CrossFitters, promotes. the use of "zone blocks.
Zone blocks are in fact very similar to calculating your macros:
1 protein block: 7 grams of protein
"carbohydrate: 9 grams of carbohydrates
1 fat: 1.5 grams of fat
How to get startedEliminate all processed food from your kitchen and fill it with low glycemic index carbohydrates and sugar-free products. Study the Zone blocks, and the portions you will need, and get started.
4. The Paleo diet
A few years ago, the Paleo diet was probably the most popular way of eating among CrossFit athletes.. This diet mimics the eating habits of our ancestors, and eliminates all grains (and gluten), dairy products, and any type of processed products. Contrary to other diets, the Paleo diet supports eating animal fats with bacon, being the most popular choice among its followers.
Many of the CrossFitters who compete started out on the Paleo diet, but later switched to a more flexible regimen with dairy and grains on their menus.
How to get startedEducate yourself and buy everything but grains, gluten and dairy. Some essential foods are coconut oil, sweet potato, bacon, and a nice juicy beef steak.
Performance diets are used for that purpose.to improve your performance. If your nutrition makes you miserable, you already know that your current choices are probably not the right ones. When choosing a diet, keep in mind to enjoy life and not miss out by being too stressed about what to eat and how much weight you still have to lose.
Source: velitessport.com
