Nutrition Information

We believe that nutrition is THE foundation to getting the results you want. This has been proven time and again by many of our members who have done their work in the kitchen to make their nutrition part of their fitness journey.

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Basically it boils down to this:

World-Class Fitness in 100 Words:

 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Coach Greg Glassman, CrossFit Founder and CEO (Courtesy of CrossFit Inc.)

AND Drink at least 1/2 of your body weight in pounds, in ounces of water (e.g. if you weigh 150 lbs, drink at least 75 oz of water every day). Make sure you are supplementing if you do this to replace electolytes in your system.

Strenth.com is CFLA's partner for nutrition supplementation. A portal to that site is below, and if you order something through the portal, you'll get a 10% discount on your purchases. Getting enough protein in your diet can be a challenge in today's world, especially for our members who are working their butts off in the gym and in life. So take a look at Strength.com, and let us know if you have any questions on how to order.

Crossfit Los Alamos has teamed up with Strength.com as our official nutrition partner.

Members get 10% off all products, check out our Plans! 

Helpful Tips
 
  • Focus on quality of food by shopping the perimeter of the grocery store

  • Buy fresh fruit, vegetables, and meat locally and in season

  • Buy frozen vegetables and meat only if you must

  • It is acceptable to venture down the aisles for a few select things like nuts, canned tuna, oils etc. The aisles are generally one big processed and nutritionally worthless carb-fest!

  • Read your labels! If the ingredients are anything more than the food itself and it’s not natural or you can’t pronounce the word, than it’s not “real” food!

  • Pick a day to weigh and prepackage your meats and poultry. Measure them into meal and snack Block servings (example 3 blocks for meals and 1 block for snack).

  • Get a digital scale to help measure your food.

  • If you’ve never prepared food in advance, use the resources we’ve provided or just get on the Internet and learn from other people that have been doing it.

  • If you’re doing the challenge, partner up with a friend and help each other stay on track.

  • Keep a food journal 

Here are some great resources to whet your palate.

 

Websites:


www.robbwolf.com (comes from a biochemistry back ground)
www.nomnompaleo.com (fun kid friendly and strict paleo)
www.stupideasypaleo.com (the best mixture of paleo and athlete site I have found. She went to the Crossfit games with an Invictus team)
www.againstallgrain.com (a great mixture of a variety of specific diets including paleo, gluten free, nut free, dairy free)
www.zonediet.com (Teaser: there will be a Zone Diet portion of the challenge so look into it)
 

Journal articles/videos:


http://journal.crossfit.com/2011/01/chanscook1.tpl#featureArticleTitle
http://journal.crossfit.com/2011/01/chanscook2.tpl#featureArticleTitle
http://journal.crossfit.com/2011/02/chanscook3.tpl#featureArticleTitle
http://library.crossfit.com/free/pdf/CFJ_CFLife_Nutrition_Johnston_FINAL.pdf
http://journal.crossfit.com/2009/08/diet-inflammation-and-disease-part-4.tpl#featureArticleTitle
 

Books:

 

Paleo Solution, Robb Wolf

Enter the Zone, Barry Sears

It Starts with Food, Dallas & Melissa Hartwig

Practical Paleo, Diane Sanfilippo

The Primal Blueprint, Mark Sisson

Featured Recipe: Lemony Power Balls

Recipe by: Matthew Kady, MS, RD 
Picture by: Toni Keith

Source: The Box Magazine

INGREDIENTS:

1 1/2 cups pitted dried dates or dried Mission

       figs (stems trimmed)

1/4   cup flax or chia powder

1/4   cup raw cocoa powder

1/4   cup unsalted almond or cashew butter

1/2   teaspoon cinnamon 

1      lemon for Zest 

1/2   lemon for Juice

       pinch of salt

1/2   cup unsweetened shredded dried

       coconut

DIRECTIONS:

1. Place dates or figs in a bowl, cover with warm water

   and let soak 30 minutes.

 

2. Drain dates or figs and place them in a food

   processor along with the flax or chia powder,

   almond or cashew butter, cinnamon, lemon zest,

   lemon juice and a pinch of salt. Blend until mixture

   clumps together.

 

3. By the heaping tablespoonful, rool the mixture into

   about 16 circular balls using damp hands and roll in

   the coconut untill coated. Makes 8 Servings.

NUTRITION FACTS: (per serving)

4 balls=1 serving:

185 calories, 4 grams protein, 28 grams carbohydrates, 36 grams fat.

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