Food Quantity Part 1: Accuracy and Measuring

CrossFit offers general recommendations for food quantity (we will cover this in the next post), but if you want to optimize your results you need to bring more precision and accuracy to the quantification of what you are eating. These methods are ideal for those who have specific body weight goals. 

The optimal breakdown of total caloric intake for most people is 40% Carbohydrates, 30% Protein 30%, and 30% Fat (40C/30P/30F). Try to eat within a 12 hour window with each meal targeting the 40C/30P/30F ratio. 

Steps:

1. Determine how much to eat. You will need the following info: body weight (current or ideal) and activity level (see below).

2. Calculate Macronutrients for ideal BW.

TO CALCULATE MACRONUTRIENTS FOR 40/30/30

   1) Enter your Body Weight in pounds (BW) =

   2) Enter your Activity Level (AL)* =

   3) Calculate your grams of Protein = BW x AL = _____P

   4) Calculate your grams of Carbohydrate = BW x AL x 1.33 = _____C

   5) Calculate your grams of Fat = BW x AL x 0.44 = ______F

    * YOUR ACTIVITY LEVEL (AL)

0.8 Inactive/Sedentary: You currently do not do any regular physical activity, or you spend most of your day sitting at a desk.

0.9 Moderately Active: You work out at least three times per week, and you are moderately active throughout your day.

1.0 Active: You work out at least four to five times per week.

3. Now that you have determined the daily grams of protein, carbohydrate, and fat you need to achieve your goals, the next step is to set up a system to track your daily intake. The easiest way to do that is to either write down everything you eat or use an app.

Track Your Intake With the Pen and Paper Method: If you’d prefer to write everything down, you will need to convert your macronutrient grams to calories.

Track Your Intake With an App: Food-tracking apps make tracking daily intake easy. Most macronutrient apps provide tools such as a food database and the ability to scan foods that have a barcode.

6/30/22

WOD

25 minute AMRAP of:
25 Calories
25 Slamballs
25 Box Jumps, 24"/20"
25 Toes to Bar