Crossfit diet: defines the body, improves performance and prevents injuries –

If you leave a zumba class destroyed, let alone a crossfit workout. There’s no softness! But the results are so incredible (lose weight and define) that the fans of this modality have increased a lot in recent years. And they’ve been upgrading their diet so they don’t throw in the towel before completing the WOD (workout of the day). “The practitioner needs to be adequately nourished to withstand the intensity of the series”, says sports nutritionist Isabella Correia, from Rio de Janeiro. The crossfiteiras food plan calls for a greater consumption of antioxidant and anti-inflammatory vitamins and minerals. “These are substances that fight free radicals produced during exercise, which, in addition to accelerating aging, inflame the body.” These nutrients even help reduce the risk of joint damage and post-exercise muscle soreness.

See also: 5 Crossfit Strategies Anyone Can Adopt Right Away

So, get ready to indulge in red fruits (strawberries, blackberries, açaí), grape juice (sugar-free!) and green tea. And don’t be surprised by the generous portions of carbohydrates – after all, you need extra energy to perform in training and throw the fat away! Thought about having a pizza before the next class? None of that. “Only low and medium glycemic index carbohydrates are allowed (sweet potatoes, yams, broccoli, eggplant, apples)”, warns sports nutritionist Letícia Okamoto, from São Paulo. Even so, they must be accompanied by proteins and fats so that the impact on the body is mitigated. Repeat this trio at (almost) every meal. “In the pre-workout, it guarantees energy from start to finish and avoids the risk of hypoglycemia and dizziness in the middle of the burpees”, says Letícia. Let’s go? You’ll rock the kettlebell swing!

crossfit menu

Example of a day of the food plan suggested by nutritionist Isabella Correia. Consult the substitution tables (below) to vary your choices. If the goal is to lose weight (or you only train two or three times a week), reduce a carbohydrate source for lunch and dinner (sweet potatoes and cassava, for example), in addition to cutting back on nuts and avocado.

>> Breakfast: Antioxidant shake – beat 1 cup. (tea) of iced green tea + 1/2 cup (100 ml) of whole grape juice (or berries) + 1 scoop of whey protein + 1 cabbage leaf + ginger

>> Morning Snack: Omelet – 2 beaten eggs with 1 tbsp. (tea) coconut oil, chopped onion, herbs and spices (oregano, black pepper, turmeric) to taste

>> Lunch: 1 roasted fish fillet (100 g) + 1 roasted sweet potato (or 1 baroa potato) + zucchini, eggplant and green leaves (lettuce, arugula, watercress) as desired*

>> Afternoon Snack: 1 fruit (apple, pear, banana) + 1 handful of nuts (Brazil nuts, walnuts, cashews, almonds)

>> Dinner: 1 fillet (100 g) of grilled chicken + 1 cup. (100 g) cooked cassava (or 1 yam) + 1 ½ cup. (tea) of cooked broccoli (or asparagus) + green leaves at will.

>> Supper: 1/2 small avocado with 1 drizzle of honey and sprinkled with 2 col. (tea) cocoa.

* Seasoning for the salad: 1 tbsp. (tea) of extra virgin olive oil and little salt.