Practice Crossfit demand a great effort our body and produces an important stress, therefore, complement the training with a proper diet that provides all that we need to pay the most, as well as to properly recover after the effort is key. Today our weekly diet provides an ideal menu for crossfitters who seek to give the best of themselves.
Weekly menu for those who practice Crossfit
The calories of a proper diet for those who practice Crossfit must be sufficient, in such a way that will allow the repair of body structures as well as the creation of new muscle fibers when necessary. It is also fundamental that no missing proteins or carbohydrates, because the former are the substrate for muscle anabolism and seconds the energy fuel that we often use in a Crossfit session as a priority.
Similarly, in the diet should not miss quality fats, vitamins and minerals that will help the recovery effort as well as proper neuromuscular function that will allow us to pay the most.
Remember that our weekly diet is only a guide, therefore each crossfitters will have to adapt it to their particular characteristics. Above all, we recommend to take into account the time pre and post training either, if we are preparing for a competition, and perhaps doing a load of carbohydrates.
|Desayuno||Bowl of milk with oats, sunflower seeds and dried peach.|
|Media Mañana||Smoothie yogurt and banana with chia seeds.|
|Comida||Chicken legs with spicy Brown rice yogurt. Nectarine.|
|Merienda||Glass of milk and toast with olive oil and tomato.|
|Cena||Sautéed pork and peppers with barley. apple.|
|Desayuno||Quinoa with milk and fresh fruit.|
|Media mañana||Glass of milk with Turkey Breast sandwich and cheese with avocado and tomato.|
|Comida||Pasta, broccoli and tuna salad. Fresh strawberries.|
|Merienda||Juice of grapefruit and toast with cheese.|
|Cena||Beef and cucumber salad… Kiwi.|
|Desayuno||Milk Bowl with kiwi chunks, oats and chopped nuts.|
|Media mañana||Green kale, spinach, carrot and tangerine juice with toasts with cheese.|
|Comida||Pork and egg pie. Plums|
|Merienda||Smoothie yogurt and granola with cherries.|
|Cena||Chicken and avocado and citrus vinaigrette salad. Banana|
|Desayuno||Glass of milk and oatmeal, banana and almond biscuits.|
|Media mañana||Orange juice and toast with avocado puree, tomato and cheese.|
|Comida||Quinoa with beluga lentils crunchy vegetable salad. Peach|
|Merienda||Glass of milk and bread with ham and cheese sandwich.|
|Cena||Fillet of Turkey in sauce of Orange and mustard with baked potatoes. apple.|
|Desayuno||Bowl of yogurt with fresh strawberries, oats and chopped nuts.|
|Media mañana||Glass of milk and toast with cheese and jam.|
|Comida||Warm salad of lentils with prawns with cilantro. Apricots|
|Merienda||Milk-Banana Smoothie with energy bars of dried apricots.|
|Cena||Turkey breast grilled and broccoli and avocado with egg salad. Kiwi.|
|Desayuno||Orange juice and two ingredients banana pancakes.|
|Media mañana||Glass of milk with sandwich bread with breast of Turkey, tomato and lettuce.|
|Comida||Pinto Beans with rice and vegetables. Plum|
|Merienda||Yogurt with fresh strawberries, oats and chopped almonds.|
|Cena||Spinach Salad with dates. Nectarines.|
|Desayuno||Bowl of yogurt with oats, fresh peach slices, grapes, raisins and pipes of sunflower.|
|Media mañana||Milk, dried Spirulina-apricot smoothie.|
|Comida||Whole grain vegetables with pasta. Cherries.|
|Merienda||Glass of milk with toast with olive oil and tomato.|
|Cena||Skewers of hake and pineapple with couscous. Kiwi.|
Remember to yield the most food prior to the effort and the diet that we days before the competition are of great importance, indeed is this that prepares our deposits of glycogen, which gives us the power to not fatiguing us ahead of time and give the body everything needed for a good performance.
Hydration is very important if we want to perform better and better, so don’t forget to adapt this diet to your needs and times of training / competition as well as accompany it a proper hydration to achieve real results.