We all bust our humps in the gym, but no matter how hard you train if your nutrition does not reflect your goals then your efforts are potentially being wasted.
Various studies have shown that a good nutrition program (with no training regime) has more benefits than training (with no nutrition regime). Simply put, you cannot 'out-train' a bad diet. The same research also highlights that a good nutrition program matched with a good training program will produce results superior to either aspect on its own.
At CrossFit 1864 we take nutrition seriously. It shares the same importance as training itself, which is why we offer tailored nutrition programming. We approach nutrition with several ideas in mind:
Individualised: We are all unique with our own backgrounds, physiologies, goals and aspirations. As such, we all need some level of individualisation in our nutrition.
Lifestyle: We do not prescribe diets, we help you create a lifestyle. Nutrition has to be something that is sustainable and fits easily into your daily life. If this doesn't happen, you won't enjoy it and chances are you will give up quickly.
Education: Whilst we are here to guide you through your training and nutrition we also endeavour to ensure you learn how to take control of your own nutrition. This way, when we cannot be there to help you, you will already have all the tools and knowledge you need to make the right decisions.
Simplicity: We keep our nutrition programs simple, starting with solid foundations and building from there. Whilst we introduce you to a few key rules, we don't have a long list of do's and dont's.
So how should you begin to take control of your nutrition?
Get the data: The first thing to do is track your eating over at least a one week period. Write down EVERYTHING that passes your lips along with the time of day, and be honest. Otherwise, you are just cheating yourself.
Look at the data!: When looking back over the food diary, it should be pretty easy to identify some areas for improvement. Try asking yourself the following questions:
- Am I eating a balanced meal everytime I eat?
- Are my meals evenly spaced throughout the day?
- Am I getting enough variety in my foods?
- Am I actually eating more sugary foods than I thought?
- When do I tend to get the munchies?
...and so on. If you spot any potential issues then it's time to make some adjustments
Start basic: When we teach you a muscle-up, where do we start? We don't go straight for the main showpiece, we first look at your basic movement patterns and progress you through a series of progressions. Our approach to nutrition is the same! We start with making sure our clients have the basics down first (balanced meals, good sources of protein/carbohydrates/fats etc), then we begin to layer on the more complex areas later when they are ready for it.
Knowing how to move forward with your nutrition so it matches your training goals can be tricky, and that's where we can help!
Below is an example from Sarah Hilton, one of the first folks on our nutrition programming...
"I went to Maria and Phil for nutrition programming as I had found that while I had my weight under control, I had plateaued somewhat with my training and performance.
My goal with them was to improve my CrossFit performance, and increase lean mass as opposed to just losing weight as I had done before.
The process was clear and straightforward, I kept a food diary for two weeks, and while I think I eat pretty well, Maria was able to pinpoint a couple of areas I could improve straight away, such as introducing more variety to my recipes, less fruit, more veg. I put these changes in place with Maria's support, and have been thrilled with my results in a short space of time. I'm typically having up to 500 more calories a day than I was, I'm enjoying food more.
I've changed my body composition positively, and actually lost some weight too which I wasn't expecting. Best of all I'm experiencing a great period of strength gains and performing better than I ever have before at CrossFit. I would recommend their approach to everyone, not just because the results are evident, but they are friendly and easy to work with too."
Sarah's results (below) are just 4 weeks into her nutrition program! Just from introducing some basic concepts she's already smashing her way to her targets.