Nutrition and Recovery 101


Eating properly is essential for physical health! Exercise is only part of the equation in achieving your health and fitness goals. The food you put into your body matters, and establishing a clean eating program is fundamental to achieving real results in any exercise program. If one of your goals is to change your body composition, exercise – even CrossFit – will not be enough. We don’t prescribe fad diets. Instead we recommend eating a balanced diet that will help your body run at its optimal level.

What Should I Eat?

In plain language, base your diet on Lean Meats (preferably organic, grassfed or wild caught seafood, eggs are included in this group), Vegetables (fresh, organic, local/seasonal), Good Fat (nuts, seeds, avocado, olive oil, fish oil, etc.), Some Fruit (fresh, organic, local/seasonal), Little Starch (grains, pasta, rice, potatoes, corn, etc.), Little Dairy (this is a point of contention, so use your gut as your guide, preferably grass fed & raw, plain yogurt is good – probiotics are good), Avoid Beans/Legumes (peanuts are legumes, not nuts), and No Sugar (this includes sugar substitutes).

When shopping at the grocery store, many have observed that keeping to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. Avoid foods with lengthy ingredients lists or ingredients that you can’t pronounce.

Try to shop at your local farmer’s markets, where vegetables and fruits are generally organic or produced with less pesticides and synthetic fertilizers. They’re also fresher and taste better. Shameless Plug for our LA Paleo Co-Op, Every other Saturday stretch your group buying power muscles and get some locally farmed Goodness! Pastured, grass-fed meats and poultry are available at many of our local markets as well.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, pasta, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s Box of disease and disability. The CFCOA prescription is a low-glycemic diet and consequently severely blunts the insulin response, teaching your body to burn fat rather than store it.

How Frequently Should I Eat?

It is recommended to eat 2-3 times a day. You should eat a meal or snack within an hour of waking, preferably including healthy protein and fat. You should have your last meal or stop eating for the day 3 hours before going to sleep. This schedule will help keep your insulin at an even level during your night’s sleep.

How Much Water Should I Drink?

Drink half your body weight in ounces every day. If you weigh 150 pounds drink 75 ounces in a day.

Nutrition Coaching:

While our general nutritional advice is straight forward, we recognize that putting it into practice can be difficult. The power of good coaching cannot be underestimated. The right coaches can take sports teams to their championships, businesses to greater profit, and individuals to peak performance.

The coaches at CFCOA use a variety of methods to help our members:

  • Establish and take action towards achieving nutrition based goals
  • Modifying behaviors in order to achieve those goals
  • Become self-reliant and gain confidence
  • Take greater responsibility and accountability for actions and commitments

For more info on Nutrition Coaching click HERE


  • 8-10 Hours of Sleep Each Night
  • Eat Well (see above)
  • Pay Attention to your Body (Are you more tired than normal? Is your heart rate elevated when resting? Do you have trouble sleeping? Pay attention to yourself!)

Signs you are recovering correctly (with these signs your training load or speed should increase)

  • Intervals become easier
  • Quicker recovery
  • Athlete gets faster at interval training
  • Athlete is faster at time trials or PR’s a swim, bike, run, row
  • Athlete PR’s a benchmark WOD
  • Athlete continues to get stronger

Signs you are NOT recovering correctly (with these signs training load or speed should decrease)

  • Intervals become slower
  • Slower recovery
  • Athlete gets slower at interval training
  • Athlete is slower at time trials or specific swim, bike, run or row
  • Athlete’s benchmark WOD’s continue to get slower
  • Athlete’s strength continues to deteriorate