Any fellow CrossFitters out there .... what is your Paleo daily menu? How often are you eating? Do you compensate your meals/menu for your CrossFit days versus non CrossFit days?
On CF days I make a point to eat more carbs and more protein. Still eat a good amount of fat but the post workout meal has substantial amount of carbs. A TON of broccoli, maybe a bit of sweet potato and a turkey burger or 9oz+ chicken breast. Sometimes I'll throw in some type of winter squash instead of sweet potato, maybe some okra on the side. You can also play with plantains, yuca, & other tubers.
On the off days, I still eat carbs but try to punctuate on fat a little more. Maybe make an omelette with some broccoli, spinach and 4-5 eggs, bacon. Some chicken and avocado salad.
It all depends on how intense the workout was too. I'd eat completely different after doing "Annie" than I would after doing "Murph"
I crossfit at 6am in a fasted state, so my post-workout meal is usually the biggest of the day.
For lunch I usually either hit BBQ or Mexican food. It's pretty easy to load up on meat + veggies at either place (of course I skip the sauces, cheese, beans, rice, chips, etc)
Mid-afternoon I'll have coffee and a handful of raw/unsalted Macadamias
For dinner is usually something grassed or a nice piece of wild caught salmon and a veggies (we eat a lot of sweet potatoes, brussels sprouts, broccoli, or green beans).
For what it's worth - I'm 30 years old, male, 5'6", 145lbs, approx. 13% BF and I go to cross fit 3-5 times per week (but Saturday and Sunday are always rest days).
I've been recently messing around with my intake so using the zone measurements just because it makes things easier I find to track and modify.
28 Blocks Of Protein 14 Blocks Of Carbs 70 Blocks of Fat.
I work out in the morning.
2 hard boiled eggs pre workout (15 min before roughly)
1 shake (6P, 4C, 22F)
1 sweet potato (3C)
Breakfast (around 10-11 first brake at work)
6P 20F 2C
Lunch 6P 22F 2C
Supper 8P 3C 6F
I am still modifying it and this hits pretty close to what I eat during the week, on the weekends not so much because I am no where near as active (generally end up walking 10km + a day and lifting/moving stuff all day)
Protein comes from meat off all kinds other than my post workout shake. Fat is olive oil, coconut cream, Olives, Avocado (sometimes shot glasses of olive oil are consumed) Carbs, Coconut water, Fruit (mostly berries), and veg with sweet potato.
The first day or so I found that the high fat intake bothered my stomach mild stomach pain, the second day it was less the third day nothing at all.
On day I do not work out, you can remove the Pre/Post workout stuff with a regular breakfast that is a little less then what I would take in for my Pre/Post workout.
Also I am 5"10, 190pounds.
I am a lot hungrier throughout the day on the days that I CrossFit. I CrossFit M W F at 7am. I usually eat a hard boiled egg pre workout. Afterwards I have my protien shake-
1 c. coconut water 1/4 c. coconut milk 1/2 c. frozen blueberries 6 frozen strawberries 1 scoop Bluebonnet protein powder
Absolutely delicious! I am usually hungry within the next 2 hours and I will throw some chicken and veggies on the grill. Lots of healthy fats too like avocados, extra virgin olive oil on my veggies, and kalamata olives. I've got a meal plan on my blog- http://www.intentionalconsumption.com/index.php/2011/01/05/meal-plan/
I don't change the food that much between workout days and rest days, or even between metcon days and strength days. Typically I'll eat less on Sunday when I'm lying on the couch most of the day, but it's not conscious, I'm just less hungry that day. I just do 3 big meals a day and if I remember I bring a small snack of jerky and 1/2 baked sweet potato for immediately after the WOD. I normally do the 5:30 PM class, or if I'm too busy after work, I'll do the noon class. I'm not a morning exercise person. For another post here, someone asked what my meals looked like, and here's a screen shot from a typical day for me that I put into fitday.
Types of protein (and accompanying sauce) and fat change, but it's generally the same quantity.
My evening meal the night before CF I eat bigger than I do the evening meal the day of CF - I go big breakfast on those days. Here is a daily example minus the portion sizes:
Breakfast: Two Eggs in whatever form takes my fancy, meat - steak, chicken, bacon, prosciutto, or no meat, potato - regular and sweet combined, tomato, avocado, greens.. I try to make it as round as possible. Literally will build a layered plate of the above. Berries. Coffee. Seltzer.
Snack: A few bites of 70% or higher dark chocolate. Coconut - either shaved or chunks. Handful of nuts - typically almonds or mac nuts that are raw and unsalted.
Lunch: I like to make little rollups so ham or beef with avocado or asparagus in the middle, raw veggies to crunch on, pickles. Anything picnic style and I'm happy :)
Snack: I need the fat so will have bites of cottage cheese or a hunk of cheese
Dinner: Meat, stuffed portobello mushrooms, salad - my salads consist of about 37 different veggies and greens so they're always filling and gigantor.
Snack: The night before CF, literally 30-mins before bed, a sweet potato, hard boiled egg, a banana. Other nights berries.
Note: I train fasted am 5'7 and 121lbs and my grocery bill is about $200 a week.
For breakfast---6 eggs (2 whole, 4 white) i'd do cage free/free range but i have a hard time finding them here where i live..and everything says vegetarian and we all know...chicken's aren't vegetarians.
Breakfast-- 6 eggs w 1/2 c onion, 1 c spinach/1 apple/1 banana/6-12 almonds-raw/depending on how hungry i am. 1 grande mug sbux bold blend coffee w double shot (2) 1/2 c frozen blueberries or 1 c frozen strawberries (These if no apple/banana)
Lunch--- 6 oz grilled chicken/1 lb veggies (spinach, broc, cauliflower, cukes, celery,
carrots, red bell peppers), 15 almonds, 1 piece fruit--usually an apple
Snack--- 3-4 oz grilled chicken, 2 c celery or 1 whole cumcumber, or 1 apple or 1 orange,
no fat in this meal as it is usually my Pre WOD meal and i don't want a bunch of
Post WOD--- 1 scoop protein powder (yes, i use whey at this point) mixed with 8-16 oz of
Silk Pure Almond Dark Chocolate Milk or Silk Pure Coconut Unsweetened Milk, 1
Dinner--- Usually 1 hour after WOD
6-8 oz grilled chicken or baked wild caught salmon, 1 lb veggies
(broc/cauliflower/carrot), 12-15 almonds; however the fat content varies on how
hungry i do feel after eating the salmon.
Snack (before bed)--- 4 oz Pure Silk Unsweetened Coconut Milk w 1.5 scoop protein powder, 1/2 c frozen blueberries or 1 c frozen strawberries.
I am not sure as to how many total cals i take in each day; however, i know that when i began Paleo/Zone, i was 195 and almost 5 months later, i am 163-167. so something obviously is working. if ANY of you that see this see anything that i can improve on or even keep the same, let me know. i appreciate all the feedback i can get. i love Paleo and will never go back to the way i used to eat. those ways are just reserved for a day when i'm on a cheat and just want to enjoy whatever is there for that day (my birthday/wife's birthday/daughter's birthday...every dad wants to enjoy cake with his little girl/new year's/easter/thanksgiving/christmas/and possibly a football tailgate here and there). Take care today and GOD BLESS!!
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