Crossfit Competition: Nutrition, Menu, & Workouts

Summary

If you are thinking about how to kick start preparation for Crossfit competitions, you should go through this article. Here you will explore nutrition, menu, and workouts effective for such competition.

Body-Content

Athletes always need to be healthy. As stated on the CrossFit website, athletes should eat meat, vegetables, and seeds, fruits, little starch. This list does not include any sugar and aims at maintaining intake to levels for supporting exercise but not body fat. Some of the certain recommendations are made out of the zone diet. If you want to control blood sugar and inflammation that may curb hunger and reduce risks of chronic diseases including obesity, heart diseases, type 2 diabetes, etc. To participate in the Crossfit competitions, the participants should consider a number of things before participating in this event.

In this article, we are going to explore such important aspects associated with CrossFit events. Let’s start with your diet.

Diet

1/3 Lean Protein-Lean protein options may include skin’s breast of chicken

2/3 Healthy Carbs- You should concentrate on colourful vegetables which do not contain much starch, and fruits having a low Glycemic Index (GI)

A small amount of monounsaturated fat- You may include olive oil, avocados, and nuts in your diet while preparing for big events like CrossFit or Femme royale women’s competition.

Listed below are the foods that you must eat during the preparation stage:

Vegetables

• Asparagus
• Bell peppers
• Broccoli
• Green beans
• Romaine lettuce
• Tomato
  
  

Fruits

• Apple
• Blueberries
• Grapefruit
• Orange
• Pear
  
  

Protein

• Beef, grass-fed
• Chicken breast
• Cod
• Cottage cheese
• Salmon
• Tofu
  
  

Foods you should avoid

There are some foods that you should avoid while preparing for the events, such as:

• High-glycemic fruits- Bananas, dates, figs, mangoes, raisins, etc.
• Juice-Sugar-sweetened juice and 100% juice including apple, orange, and grape juices.
• Grain-based foods- Bread, muffins, pasta, crackers, pancakes, etc.
• Starchy vegetables-Winter squash, corn, potatoes, sweet potatoes, and legumes.
• Sweets and desserts- Doughnuts, cookies, candy, pie, cake, and ice cream.
• Sugar-sweetened drinks- Lemonade, soda, energy drinks, etc.
  
  

In order to keep yourself fit and perform well in the CrossFit competition, you need to eat low-glycemic carbs. Such a diet enhances glucose stores in your muscles.  This stored glucose will be used to speed up your energy for doing exercise.

Three Effective Workouts for CrossFit Enthusiasts

1. Air Squat
   
   

It is better to begin with an air squat by initiating the movement at both the hip and knees simultaneously. It will help you ensure that your feet are flat on the ground throughout.

You should follow these steps:

• Maintain a neutral, braced position in the spine to tight your core and watch out for rounding of the back.
• Bend at the knees and hips to lower your body and track the knees in line with your toes
• Drop the hips below the knees
• Continue to push back up through your heels to a standing position
  
  

2. Shoulder Press
   
   

It is a mandatory workout for a fundamental beginner move. For this, you need to follow these steps:

• Hold an empty barbell on the shoulders with a grip
• Keep pressing the bar up, directly overhead
• Return to the start position
  
  

3. Burpee
   
   

Burpee is another important workout. To perform this one, follow these steps:

• Stand straight and lower yourself to a squat
• Place your hands on the ground to kick your legs back into the pushup position
• Do pushups
• Bring your legs back into a squat position

Apart from these three workouts, you should opt for pushups and pushups with hand release.

Bottom Line

If you are determined about participating in CrossFit competitions, you should follow the diet and workout routines as suggested in this article.

Author Bio

The Author is a well-known athlete who has participated in Crossfit competitions several times. Also, she won the femme royale women's competition. She pens down informative blogs to help aspiring athletes who want to leave their footmarks.