If I was to give you the following example and ask 100 people, about 95 of them would tell me “It was a really healthy day, and I did really well with my nutrition.”
So let’s break down a “normal healthy day”…
Breakfast – Veggie Egg White Sandwich. (Dunkin Donuts) Fat 10g Carbs 38g Protein 15g
Snack – Peanut Butter RX Bar Fat 7g Carbs 25g Protein 12g
Lunch –Roasted Turkey & Avocado BLT on Sourdough (Panera Bread) Fat 25g Carbs 48g Protein 29g
Snack – Handful Peanuts Fat 15g Carbs 6g Protein 7g
Dinner –Against the Grain Flatbread Pizza Gluten Free Fat 11g Carbs 37g Protein 10g
Dessert/Late Night Snack –OUI Fench Style Yogurt Strawberry Fat 7g Carbs 18g Protein 5g
Recommended Daily Totals by the Zone Diet for a small female.
Fat 40g Carbs 144g Protein 112g
If this is the case, I would be over 35g of fat, 28g of carbs and under protein! That means I would be feeling sluggish throughout the day because of all the carbs, and I wouldn’t be recovering very well to gain muscle in CrossFit.
Your goal should be 40% carbohydrates, 30% fat and 30% protein, to maintain energy and recovery.
So using our small female example, if I weigh 130 pounds and should eat about 1350 calories a day- 40% or 520 calories/130 g should be carbohydrates, 30% or 390 cal/ 43g fat and 30% or 390 cal/98g of protein a day.
Do the math for yourself to see where you should be eating- you’re worth it! You can find a good calculator in the food tracking app: My Fitness Pal.
Your food means so much to your recovery in the gym. The next time you are having a hard time in your workout remember what you ate that day, or the day before…
This is why it is so important to track your nutrition. You can eat too much… even if the food you are eating is healthy.
Nutrition Coach Coley Haas – Passionate might be the best way to describe her.
She’s a Level 1 CrossFit trainer and a committed nutrition coach. Dedicated worker, spends her days creating structured and challenging programs for her athletes who continue to excel themselves. A different approach to our community by a girl that applied her passion for horses to this discipline.
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