I had the pleasure of attending the CrossFit Games this past weekend at the Home Depot Center. It was phenomenal to watch these athletes complete tasks that look impossible to the average human-being.
Some of these athletes look like they are on some form of supplement by the complexity of their muscle tone; but most of them are not and they are all tested for illegal drug use as well.
So is nutrition the key to making these athletes look like super heroes? We all remember Popeye correct.. He looked like your average Joe until he opened a can of spinach and viola his "guns" were blazing!
Is that all it takes for a CrossFit athlete to be elite?
I found two great resources on what a typical day in some CrossFit Games Elite Athletes nutrition lives are:
The first is from a magazine call WODTalk
There was a great article on the Silver Medalist at this years CrossFit games, Julie Foucher.
Here is a typical day of meal planning entails:
Pre-Workout Meal Options:
Eggs and Bacon
Leftover protein from dinner the previous evening with almonds
Post Workout Meal Options:
Egg and veggie frittata with mashed acorn squash (you can use sweet potato or yam as well)
chicken breast with veggies sautéed in coconut oil
burger wrapped in lettuce with baked sweet potato fries
If you are working out in the evening here are some great choices for you as well:
PM Pre-Workout Meal Options:
Macadamia nuts with grass-fed beef jerky
Hard boiled eggs and about 10 raw almonds
Quality Deli Meat and sliced avocado
Post Workout Meal Options:
Baked white fish (like cod, roughy, halibut) with salsa and steamed veggies.
Pork Chop and Apple Sweet Potato Pie
Here is another article from the 2010 CrossFit Games Official Site interviewing games competitors to find out what they eat leading up to the CrossFit Games and what they consume on the actual days of competition.
We interviewed ‘Iceland Annie' Thorisdottir (2nd place in 2010), Mikko Salo (1st in 2009, 5th in 2010), and Chris Spealler(4th in 2007, 10th in 2008, 3rd in
2010) about their comprehensive training plans.
What did you eat during the 2010 CrossFit Games?
Iceland Annie: During the Games I had with me a lot of protein bars and protein shakes. I always use Viper which is like a healthy energy drink from Promax. I’ll start loading up with Viper two days prior a
competition, particularly if it’s warm outside because I'm not really used to that and there are some salts in it. I had with me a lot of boiled eggs and fruits. I tried to eat some chicken if I had enough time between events.
Mikko Salo: During the Games I ate chicken and salad in the evening when the day was done. For breakfast I ate eggs, fruits, and coffee. During the day I took energy bars and some bread with chicken and
eggs. Right after every event I drank a recovery drink that contained carbs, protein and creatine. And I drank a lot of water.
Chris Spealler: Lots of the regular stuff. Mornings consisted of eggs, some sweet potatoes or some fruit. Sarah made me some Paleo pancakes one morning as well. While competing I ate things that sat well with
me: lunch meat, Lara bars, some chicken salad from Whole Foods, and a Paleo kit here and there. Cashews and almond butter were easily accessible in by bag. I was also taking recovery drinks from Progenex after each workout to keep myself feeling good. Night time we ate more consistent again. Competitions were
finishing late so I’d get back to the hotel and make some chicken and sweet potato or something similar, and go to bed. I didn't change much since I didn't want to disrupt my digestive system. I think people get geeked out on their nutrition during competitions but I believe it's more important to stay consistent and not change things up too much and risk having your body respond differently than you are used to. I also drank a TON of water. Partly because it's a nervous tick, but also because I notice a huge difference when I drink more water at long competitions.
What did you eat yesterday? Include quantities if possible.
Iceland Annie: Breakfast: Scrambled eggs, oatmeal, almonds, fish oil, and orange juice. Specifically: 6 egg whites and 1 whole egg, 30g whole wheat oatmeal, 10 Almonds, some ketchup, 15mL Fish Oil, and 1 glass of
freshly-squeezed orange juice.
Morning snack: Some dried fish (20g) and a smoothie made of- SKYR (Icelandic healthy high protein yogurt), 1/2 banana, 10 strawberries, dash of pineapple and mango.
Lunch: 2/3 chicken breast, 300g organic brown rice + 100g veggies
Afternoon snack: Protein shake + 30g organic 80% dark chocolate
Dinner: Two Fajita chicken (100g) and beef (100g) wraps with a lot of fresh lettuce, tomatoes (about 200g) and guacamole (70g).
Evening: 50g organic 80% dark chocolate
Mikko Salo: Yesterday I drank three cups of coffee before my morning training session. Right after the session I took a recovery drink, and then went to have a lunch. I took a salad with salmon, chicken, tuna
and veggies. Before my second training session I took an energy bar and two cups
of coffee. Right after the session I took recovery drink and then at home I ate
500g of meat and some veggies and some nuts and seeds.
Chris Spealler: Morning: 3 egg whites a pear, and a
Cliff MoJo bar running out the door. Don't forget the coffee on the way into the earlier class.
Lunch: I had a big salad with all sorts of stuff on it, including a lot of lunch meat. I think I had a Cliff Builder Bar somewhere in there while on the go again, not by choice but yesterday was a busy day.
Dinner: I ate 2 chicken breasts, some sweet potato fries, and lots of green beans.
So there is a look inside the world of the top athletes in the world. There is no secret pill, or spinach steroid, it is all about consistency and clean eating that will make the results happen in and out of the gym!
CrossFit 818'ers what are you going to do to make yourself be the best athlete you can be?
Workout of the Day:
5 rounds for time:
5 Power Clean (155/95)
Posted by: Annie