5 Nutrition Tips to Help Start Your Fitness Journey
By Jessica Fitzgibbons, CrossFit Program Director at CrossFit CSA
Embarking on a fitness journey is a thrilling adventure! Consistency and skill-building in your workouts will absolutely result in increased, strength, stamina, and flexibility, but you'll need the right nutrition to fuel your body. Although these are tips I always share with our CrossFit members here at CrossFit CSA, utilizing these nutrition tips can transform performance and body composition for athletes of any sport. Whether you’re a novice or a seasoned athlete, understanding the importance of proper nutrition can significantly enhance your performance, aid in muscle recovery, and boost overall well-being. Here are five essential nutrition tips to kick-start how to approach nutrition to maximize your fitness journey:
- Eat a balanced diet of carbohydrates, protein, and fat.
- Carbs - provide energy
Examples: rice, quinoa, oats, sweet potato, fruits and vegetables
- Protein - helps repair and rebuild muscle
Examples: chicken, fish, turkey, lean beef, eggs, Greek yogurt, tofu, tempeh, beans
- healthy fats- support overall health
Examples: nuts and nut butter, avocado,seeds,olive oil,coconut oil,fatty fish like salmon
- Timing is everything!
Fuel your body before and after workouts. Eat a snack that provides carb and protein an hour or two before exercise to provide energy, and then after your workout to help with muscle recovery (a post workout protein shake is great for this).
- Stay hydrated!
Drink a minimum of half your body weight (in pounds) in ounces of water per day. Add an extra 15 ounces for each hour of exercise you do that day!
- Eat enough protein!
This is essential for muscle recovery and growth. A good starting point is to eat .8 to 1 gram of protein per pound of bodyweight. If your are nowhere near this gradually increase your protein over the course of a few weeks.
- Change your relationship with food.
- Lose the mindset of good and bad foods. It's much more important to practice moderation and portion control.
- Try to stick to Whole Foods that are not processed. Some Examples of processed foods are : soda , cookies, chips, cereal, frozen meals, fast food, deli meats , etc. These are often high in added sugars, unhealthy fats, and sodium.
- Make a plan that you can maintain for life!
- Use the 80/20 rule. 80% healthy and unprocessed food. 20% of the time allow yourself to indulge.
- Once you master the 80/20 you’re ready to take things a step further. Consider daily calorie tracking and setting target numbers.
Weightloss and changes in body composition come from being in a calorie deficit. If you determine how many calories you burn in a day and you eat less than you burn you’ll lose weight. Remember that “sustainable” progress takes time and be careful not to starve yourself. If you have an off day, don’t waste time and energy beating yourself up! Just jump back in the next day. Progress over perfection. Take it one day at a time you’ll get the hang of it faster than you think. If you need additional help or guidance, reach out to your coaches at CrossFit CSA and we will be happy to help!
