|CFO Nutrition Post

TOPIC

AUTHOR

crossfitoconee

PUBLISHED

May 8, 2024

|5 Essential Nutrition Tips for Every CrossFit Athlete

As a CrossFit Athlete, your fitness journey is only as good as your nutrition. Here are five straightforward, yet powerful, nutrition tips to help you maintain peak performance and optimize your recovery.

1. Hydrate Smartly

Hydration is crucial, but how much is enough? A simple rule of thumb is to drink at least half your body weight in ounces of water daily. For example, if you weigh 180 pounds, aim for a minimum of 90 ounces of water. This will help keep your muscles hydrated and your joints lubricated, enhancing both your performance and recovery.

2. Prioritize Protein

Protein is the building block of muscle repair and growth. Ensure that you're including a protein source at every meal. This doesn't just mean meat—beans, tofu, and dairy are great sources too. Regular protein intake throughout the day supports muscle recovery and aids in maintaining muscle mass, which is essential for CrossFit athletes.

3. Balance Your Plate

Visualize your plate divided into three parts: 1/2 should be filled with fruits and vegetables for vitamins and minerals; 1/4 with proteins for muscle repair; and the remaining 1/4 with carbohydrates like rice or potatoes for energy. This balanced approach ensures that you're fueling your body with all the necessary nutrients needed for a strenuous workout regimen.

4. Embrace the 80/20 Rule

Nutrition isn't just about strict guidelines—it's also about enjoying your life. Aim to make 80% of your diet consist of whole, nutrient-dense foods, while the remaining 20% can be foods you simply enjoy. This approach allows for sustainable eating habits that don’t feel restrictive.

5. Seek Professional Guidance

Sometimes, personalized advice is what you need to elevate your nutritional game. Consider working with a nutrition coach who understands your fitness goals and can tailor a diet plan that suits your body’s needs. A coach can provide accountability, support, and expert insights that can make all the difference in your fitness journey.

CFO Recipe

HONEY HOT CHICKEN TENDERS

5 servings

Macros per serving: 20 g carbs / 3 g fats / 25 g proteins

*macros may vary depending on ingredients used.

INGREDIENTS

1 lb chicken breast tenders seasoned with salt and paprika
2 eggs, whisked
1/2 tbsp hot sauce mixed with eggs
1/2 cup hot sauce and 1 tbsp honey, mixed together
3 Cups crushed cornflakes with 1/2 tsp cayenne pepper and 1 tbsp smoked paprika mixed in

DIRECTIONS

- Coat chicken tender in egg mixture
- Roll chicken tender into corn flake mixture. Pat the flakes into the chicken to help them stick. Repeat on all chicken.
- Spray tenders with cooking Spray.
- Air fry on 375 for 16-18 minutes or bake at 375 for 18-22 minutes, or until chicken is done.
- Heat the hot sauce and honey mixture on the stove over low heat until thick.
- Coat tenders with honey hot sauce.

ENJOY!