Grassroots CrossFit Team Nutrition Challenge Guidelines are Here!

Grassroots CrossFit Team Nutrition Challenge Guidelines are Here!

Grassroots Team Nutrition Challenge

 

General Notes

 

The first step is to empty your kitchen/house of any foods that you want to avoid during the challenge and then make a meal plan and go shopping. A key message is to work on changing your habits.  Set your intention and prepare yourself for the follow-through.

 

Guidelines

 

Limit eating out to 1x per week, UNLESS you take the time to ensure that every single ingredient is approved. More often than not, prepared dishes will contain harmful ingredients that you may not be aware of unless you take the time to ask (the food may be sautéed in soybean oil, for example).

 

Do not count calories, weigh, or measure your food.

 

Omnivorous track

 

Starches

 

Potatoes (any sort)

Sweet potatoes (any sort)

White rice

Plantains

Taro, Yucca, etc.

 

Veggies

 

Roots & stalks e.g. beets, carrots, parsnips

Leafy greens

Fermented veggies like sauerkraut

Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

 

Fruits

 

Berries

Citrus Fruits

Bananas

Melons

Apples/Pears

Nightshades (unless intolerant) Tomatoes, Peppers, Eggplant, etc

Avocado

Olives

Coconut

 

Etc….

 

*Note: Generally, favor lower-sugar, nutrient-dense fruits such as berries when possible

 

 

Animal foods

 

Meat & offal

Seafood

Fowl

Eggs

Gelatin rich broth / stock

 

*Note: Favor fresh, unprocessed meats as much as possible, preferably grass-fed, humanely raised, or wild when possible. Minimally processed, sugar-free, nitrate-free sausage, bacon, salami, etc. are OK.

 

 

Cooking fats

 

Beef tallow

Coconut oil

Palm oil

Lard

Ghee/clarified butter

Butter

Duck fat

Avocado Oil

 

Eating/finishing fats –Not recommended for high heat cooking

 

Virgin Avocado oil

Olive oil

Nuts & nut oils (limit)

 

 

Herbs, spices, acids & vinegars

 

 

 

 

Limit:

Dark chocolate — must be plain 85% cacao or better, no soy lecithin 

Dried fruit

Nuts and nut butters

Full-fat and/or fermented dairy products (only if well-tolerated):

Sour cream

Kefir

Yogurt (plain, full-fat only)

Half and half / heavy cream

High quality full fat cheeses

Stevia

 

 

Drink:

Water or Sparkling Water

Coffee (black or with full fat cream only, don’t abuse)

Tea

Herbal infusions (e.g. rooibos, chamomile, yerba mate, etc.)

Kombucha

Coconut water (limit due to sugar)

 

 

 

Avoid completely:

 

Cereal grains or pseudograins (except white rice)

wheat

rye

barley

oats 

brown rice

corn

millet

bulgur

sogrhum

amaranth

buckwheat

quinoa

 

 

Legumes

soy (any form or product)

peanuts

beans

lentils

 

Added sugars

maple syrup

honey

agave

coconut sugar

splenda

sucralose

equal

nutrasweet

 

 

Vegetable oils

Soybean oil

Corn

Safflower

Sunflower

Canola

Peanut

etc.

 

Drinks

Alcohol

Anything with added sweeteners

Fruit juices

 

Reduced-fat dairy  and Reduced-fat dairy products

 

 

Supplements

 

Specific, precise and carefully researched supplementation is OK, but meal-

replacement powders, anything containing artificial flavors

and “proprietary blends,” etc. are NOT.  Check with your coach to determine if in doubt.

 

High Quality Whey Protein

Rice Protein(if on plant-based track)

Pea Protein (if on plant-based track)

Creatine

BCAAs

Vitamins and minerals if well-researched

Other specific supplements if well-researched

 

 

 

Plant-based track

 

Same as omnivorous, except:

 

 

No animal foods

Properly prepared legumes ARE allowed

Fermented soy IS allowed

But soy sauce prepared with wheat is not.

Quinoa IS allowed

 

 

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