NUTRITION GUIDE

FOR CROSSFITERS
 Box Fuel
Nutrition
Who
are
We know what works and we want
to help you achieve your goals.

At Box Fuel Nutrition our number one priority is our athletes.

• Our athletes are a new generation of athletes, mentally stronger and smarter.
• Our athletes focus on what they can control to be better and strive to be better every day.
• Our athletes take care of their diet; they know that nutrition is the fuel needed to have more energy
and reach maximum performance levels.
• Our athletes get enough and necessary sleep, 7 to 9 hours of sleep per day are vital for recovery.
• Our athletes train as hard as they can, follow the schedule to the letter and never miss a single day
at the boxing ring.
• Our athletes train their minds for success, they know that to achieve all the results they set out to
achieve, they first have to believe that it is achievable.

We are certified by:

 WHAT DO YOU EAT ...
( ...AND HOW MUCH DO YOU EAT?
V. d

It all starts with this question.

If we asked you, right now...
What did you eat today? What did you eat yesterday? Two days ago?
Could you answer us?
More than 50% of the people we ask cannot answer, or answer with great difficulty.
And things get more complicated when we ask them for the exact quantities. Less than 5% can answer
accurately.

This is the most serious PROBLEM of CrossFitters, they have no idea what they eat and in what
quantities.
If you want to progress…
If you want to see how your PR increases…
If you want to be stronger, more agile, faster, more resistant...
If you want to see those six pack abs… It all starts by answering these questions.
This is the basis of nutrition and the key to progress in CrossFit.

It has been that way from the beginning, and it has remained that way.
But for some reason we have strayed from the path.
Let's go back to the origins...
 Applied physical fitness in a competitive environment with more random
movements and skill mastery.

Develop the ability to control p

external objects and produce energy.
m L) • FL3M3

Establish functional capacity to improve body control and

GYM ranges of motion.

Develop capacity and efficiency in each of the three

METABOLIC metabolic pathways for short, medium and long
CONDITIONING distances simultaneously.

Lay the fundamental foundations for health

NUTRITION and fitness.

This is the CrossFit pyramid.

The correct way to interpret this pyramid is from the bottom up. As you can see, nutrition is the basis of
everything.
And as such, you should give it the most focus.

Unfortunately, most CrossFitters misinterpret the pyramid. Many people think that lifting weights is the
best way to get stronger. Then they focus on doing wods after wods.
And they pay little attention to nutrition.

Now you know what is most important to improve.

You already have the knowledge to take the first step and be better.
Today, you are already one step ahead of 90% of crossfitters in the world.

Below, we present the three most common mistakes made by CrossFitters so that you can take them into
account...
ERROR #1.
They think they can eat anything, if they train every
day...

FATAL ERROR.
This is probably the biggest mistake that crossfitters make. Thinking that because they train a lot,
they can eat anything, and they will burn it off by sweating.

Well, it's not about eating without conscience and burning it all afterwards.
It's about eating to have the most energy during training.

Food is the fuel, the body is the vehicle.

Don't make this mistake, be very aware of both what you eat (quality) and the quantity of what you
eat.

Top athletes care about clean eating and weight control.

Less body fat and lower weight…

They mean GREATER agility, speed, mobility…

CrossFit is a sport based on constantly varied exercises, with

functional movements, performed at high intensity.
Therefore, you must be agile, fast and efficient.

ERROR #2.
They are not clear about what they eat
(quality) and how much they eat
(quantity)…

As we mentioned before, this is the basis for improving performance.

 Through food we obtain the necessary macronutrients (carbohydrates, proteins and fats) that supply
energy to the body.

The balance of these macronutrients is of utmost importance to get the most out of your workouts.

The goal is to have a balanced diet that supplies all macronutrients in the right amounts.

CrossFit is not just about lifting weights.

Nutrition is the basis of this sport.

ERROR #3.
Taking supplements, without knowing why you are
taking them...

Many crossfitters consume all the supplements there are and there are not. Supplements have always
been popularized as the secret formula for better performance.
Companies have made us believe that they will help us lose weight, have more energy, have more
strength...
And the truth is that all of these are scams and marketing tricks.
Very few supplements actually have scientific evidence of their effectiveness and results.

For starters, if you don't know exactly what you're taking it for, you probably shouldn't be taking it.
Unfortunately, we see many of our idols promoting products and this leads us to consume them.
Without knowing, in reality, that they themselves do not take these products, because they know that
it is not the answer.
In conclusion...
What can you start doing to improve your performance?

What do you have to do to be stronger, more agile, faster, more resilient?

And what do you have to do to get those abs you want so much?

Follow these recommendations and you will achieve all your goals:

—
TIP #1.
Base your diet on real food

Real food, in a nutshell, is what your grandparents ate before big supermarkets existed.

Real food is food in its most natural and minimally processed form.

Real food examples:

Fruits, vegetables, nuts, legumes, tubers, fish, unprocessed meats, whole grains, eggs, fresh milk,
coffee, infusions, herbs, spices and seeds.
TIP #2.
Avoid processed and ultra-processed foods...

It's the complete opposite of real food.

These are foods that, when you look at their label, contain more than 5 ingredients.

Generally, they are the easiest foods to find and the cheapest. That is why its consumption has
increased and become popular.

However, these are the ones that most negatively affect your performance and delay all your
progress.

Examples of ultra-processed foods:

Soft drinks, soft drinks, bread, pastries, sausages, pre-cooked pizzas, cookies, cereals, chips, sweets,
ice cream and commercial sauces.

They should be avoided because they are

unhealthy, do not promote health, lack
nutrients and are high in calories.

TIP #3.
Do not take any supplements,
If you don't know why you're
taking it...

Eating more protein is not going to make you

stronger…
Consuming pre-workout is not going to give you more strength…
No supplement will make you lose weight and get six pack abs…

Please do not take any supplement if you do not know why you are taking it. Save that money and
put it to better use.
Many of the components in supplements can be easily obtained through real food, and there are many
others that our own bodies can produce.
Taking supplements without knowing what they are for is like going to a gas station with a vehicle
and asking for gas, without knowing that what it needs to run is diesel.
It's not going to work properly, it's going to get damaged. You're going to end up hurt.

Most people take supplements in the hope of being better athletes, of being stronger, believing all the
lies of the marketing of the
companies.

Avoid being just another one of the crowd, make sure you take the supplements you need and that
you really know if you should use them or not.
In conclusion...

Don't forget the CrossFit pyramid...

SPORT

WEIGHTLIFTING

GYM

METABOLIC
CONDITIONING

NUTRITION

And follow the recommendations of Greg Glassman, founder of CrossFit: “Eat meat and vegetables,
nuts and seeds, some fruits and grains, and no sugar.”
Follow these tips, implement good habits in your life, and watch how… ...your performance starts to
improve in CrossFit.
...your PRs are skyrocketing.
...your abs start to appear.
…you become stronger, more skilled, more agile, faster and you destroy everyone in the pit.
BONUS
This is what a Crossfitter's diet looks like

OPTION #1

Breakfast: Eggs any style, with whole wheat bread.

Mid-morning: Banana.

Lunch: Rice, chicken and vegetables.

Snack: Pineapple.

Dinner: Salmon, potato and salad.

OPTION #2

Breakfast: Granola, fruit and soy milk.

Mid-morning: Apple.

Lunch: Pasta Bolognese.

Snack: Grapes.

Dinner: Chicken, potato and salad.

WOULD YOU LIKE TO START YOUR
OWNhttps://www.boxfuelnutrition.com/programa-de-transformacion
TRANSFORMATION PROCESS?

Schedule Your FREE Consultation Here

HOW CAN WE HELP YOU?

• Personalized advice and plan.
• Continuous support, we answer all your questions.
• Made to measure and adjusted to your lifestyle.
• Balanced diet, we do not promote products.
• Reliable method: science, nutrition and psychology.
• Practical tools, tips and tricks.

WOULD YOU LIKE...

...have six pack abs?
...raise your PR?
...have more strength?
...have more stamina?
...be faster?
...have greater agility?
...be the fittest in your box?
...recover your health?

START YOUR TRANSFORMATION TODAY!

Schedule Your FREE Consultation Here