Food For Fuel


The CrossFit Prescription:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat."--Greg Glassman, "What is Fitness?", 

CrossFit Journal (Oct. 2002) pg.1

The Break Down:



When we  fill up our car with gas, we want to make sure we fill it up with the best fuel, we go to great lengths to protect our engines from harmful alcohol content that ruins the engine. Not only does it affect our vehicle's performance, but over time it will do  damage to the engine. Our bodies work the same way, if we are constantly putting inferior fuel into our bodies, how can we expect our body to perform well?


Inferior fuel is manufactured to look as much like the real thing as possible. So how can you tell what's good fuel? 

Here is a general rule: Eat only whole, unprocessed foods. (foods in their natural state, that you could get from a garden or from a local farm. That's it. Simple right? 




Beef; poultry; seafood; pork (pasture raised and organic if possible)


Cucumber; celery; carrots; greens; mushrooms; peppers...etc.

NUTS AND SEEDS: (consume in limited quantities) 

Sesame Seeds; pumpkin; sunflower seeds; macadamia nuts, cashews, brazil nuts, walnuts, pecans, almonds, hazelnuts; nut and seed butters are also included here.  


Apples; pears; oranges; berries; stone fruits; pineapple... etc.  (yes, tomatoes fit here too, as do olives + avocado and their corresponding oils) 


quinoa; potatoes; corn; oatmeal

Optional: (varies according to preference and possible allergy) 

DAIRY: (Unsweetened)

yogurt, cheese, whole milk, butter


pasture raised + organic if possible


peanuts; beans; hummus


Raw Local Honey; 100% pure maple syrup

DRINKS: (not all of the fuel we put into our bodies is solid; we want to be mindful of our liquid fuel as well)

Water should make up most of our liquid intake; but tea, coffee, whole milk; 100% fruit juices and home made fruit smoothies are good in reasonable quantities as well

INFERIOR FUEL (foods to generally avoid): 

Just because its edible doesn't mean its good to eat; and many foods claim to be "natural" and "organic", yet are still overly processed and really aren't that healthy at all. TIP: Stick to the perimeter of the grocery store; pass up on any prepackaged items with lots of preservatives (if it lasts till 2024 it's not real food)  or containing ingredients that you cannot immediately recognize as food (aka. xanthan gum; sodium benzoate...etc.)   


White flour, white rice


Sugar; any form of Corn Syrup (HFCS);Cane juice; agave; Rice syrup; Sucralose; or any artificial sweeteners like Splenda or Saccarin 

OILY/DEEP FRIED FOODS: (this includes all fast foods)

Any foods cooked in excessive amounts of oil, (note that many restaurants use highly processed versions of soybean, corn, canola, and/or safflower oil to cook all of their food)  


Alcohol; sugary drinks like soda and big trains; and partially sweetened juices. 


Ok, so now you might be thinking that sounds a little bit harder. 

Well, it is simple, but it will take hard work and dedication to live the healthy life style you want. Like anything else worth achieving in life, it takes time and practice. So don't be discouraged if it takes time, and many days of consistent practice to reach your goals. We aren't trying to create another fast fad diet plan; we want to daily trade your past food habits for a more healthy lifestyle, and by doing this also get a healthier body. 

Yes, there will be times when you go off the prescription. Is it ideal? No, but if we stick with eating the good fuel the majority of the time, and only eat the lesser fuel when choices are limited, our bodies will feel and perform better and last longer overall. Test drive it, try it out, see how you feel, how you perform. You can try it on your own, or participate with a buddy in one of our Kick Start Challenges.