Nutrition is as individual as each one of us – there’s no one-size-fits-all recipe, and we’re not strict advocates of a particular dietary approach...

Everyone has to find the right path for themselves. However, there are a few basic principles everyone should be aware of – like before the next trip to the supermarket. For CrossFitters, nutrition forms the foundation for (athletic) performance. Popular diets include Paleo or the Zone Diet, which we won’t go into further in this article (click on the links for more background information).

Based on our “Keep it simple” workshop series with nutritionist Kathinka J. Salmen, we provide a summarized overview of each workshop topic in our blog. Our focus is on the question: “How can I manage to eat healthily and balanced even in a hectic daily routine?”

The first part of the workshop series covers the basics, namely macronutrients. These are the energy-supplying nutrients consisting of

  • Proteins,
  • Fats, and
  • Carbohydrates

Vitamins, fiber, and minerals are classified as micronutrients. While they do not provide energy directly, they are essential in smaller amounts for bodily functions.

Why are macronutrients necessary?

  • Energy sources
  • Meeting energy requirements
  • Building materials, e.g., for muscle growth, hormones, immune cells

Carbohydrates: Our Fuel

Carbohydrates consist of sugar molecules and are the fuel for our muscles and brain. Ideally, they should be consumed in the form of complex carbohydrates, i.e., starchy and fiber-rich foods, which the body must break down into simple sugars in the intestine. This process gradually supplies the body with sugar and provides continuous energy.

To properly metabolize complex carbohydrates, the body needs:

  • Vitamin B1, e.g., in whole grain products
  • Water
  • Potassium, e.g., in bananas, fish, potatoes, whole grains, dried fruits, and vegetables

Complex carbohydrates provide fiber. These fibers act as a framework around the sugar molecules, so enzymes take longer to break them down, causing the “sugar” to enter the bloodstream more slowly and prolonging the feeling of fullness.

High-fiber foods primarily include plant-based items: whole grains (e.g., whole grain bread, oats, whole grain rice or pasta), legumes, nuts, seeds, vegetables, and fruits.

Fiber has high water-binding and swelling capacity, which improves digestion, promotes healthy bowel movement, and prevents constipation.

Tip: If you want to change your diet, gradually increase fiber intake. Add small amounts of whole grain products to your meals, so your digestive system can adjust. Adequate fluid intake is essential to achieve the swelling effect (1.5-2 liters per day).

Fats: Our Energy Reserve

Fats are necessary for building cell membranes and hormones. They serve as an energy reserve and enable the absorption of fat-soluble vitamins E, D, K, and A.

It’s essential to pay attention to both the quantity and quality of fat: 1g of fat provides 9 kcal (double the calories of 1g of carbohydrates or protein; 1g of carbs/protein provides 4 calories).

Each fat consists of three types of fatty acids (saturated, monounsaturated, and polyunsaturated); they differ in the proportion of these fatty acids. Depending on the fatty acid, these can have positive or negative effects on our metabolism.

Saturated fatty acids should only be consumed sparingly (found in animal products such as meat and sausage). Fatty sea fish like salmon or tuna (good sources of omega-3) should be included in your diet 1-2 times a week.

Tip: It’s recommended to use fats high in omega-3 and monounsaturated fats, e.g., avocado (oil), sesame oil, olive (oil), rapeseed oil, etc. Avoid fats high in omega-6, e.g., sunflower oil, safflower oil, soybean oil, and corn oil.

Proteins: Our Building Blocks

Proteins are naturally occurring substances composed primarily of amino acids. The term “protein” in this context does not relate to the (chicken) egg. Non-animal products also contain protein.

Protein has many important functions in the body:

  • Building block: Protein provides the material for building and renewing cells and tissues. No other nutrient can replace this function.
  • Transport function: Proteins serve as carriers for various substances in the blood plasma (e.g., cholesterol, vitamins, iron)
  • Structural function: Proteins are components of membranes (e.g., keratin, collagen, etc.).
  • Contractile function: Specific proteins play a vital role in muscle structure and function.
  • Protection and defense: Antibodies are made up of proteins. Proteins also play an essential role in wound healing.
  • Proteins (e.g., enzymes) are components of body fluids and secretions with important functions (blood, digestive secretions).

The body needs protein to build and renew body cells, as it is the fundamental building block of all cells. Daily protein requirements are influenced by several factors:

  • Body weight, which affects the number of cells that die and need to be rebuilt
  • Age: growing individuals gain body mass and thus have a higher need for new body cells
  • Physical activity, which influences muscle building, requiring more protein

Tip: Generally, 0.8g to about 2.0g of protein per kg of body weight is recommended, depending on age, height, weight, sport, training phase, and intensity.

When choosing protein sources, lean protein is preferred (e.g., poultry, fillets, low-fat dairy products) to avoid high fat, cholesterol, and purine intake. Ensure sufficient fluid intake, as the breakdown product of protein, urea, can only be excreted through the kidneys with enough fluid.

Animal protein sources include meat, fish, eggs, and dairy. Plant-based protein sources include legumes, nuts, oilseeds/seeds, soy products (e.g., tofu), etc.

Practical Tips for Everyday Life

Ensure adequate fluid intake: every adult needs at least 1.5 liters of fluid daily, and this increases with physical activity.

Choose drinks without added sugar, like drinking water, mineral water, herbal or fruit teas, diluted fruit, and vegetable juices.

Regular meals & conscious food choices

Three regular meals are recommended throughout the day (about every 4-5 hours). If a snack is needed, pay attention to food choice and the impact on blood sugar levels (avoid quickly absorbed carbs like fruit, sweets, and milk coffee & co.). Prefer complex carbs (whole grains), which, due to their high fiber content, provide satiety over a longer period and prevent blood sugar spikes.

For exercise: The stomach should neither be full nor empty before training; ideally, a small portion of easily digestible, carbohydrate-rich food, e.g., fruit, vegetables, or whole grains (last meal 2-3 hours before exercise; always consider personal tolerance).

Additional tips

  • Regular fish consumption for omega-3 fatty acids, e.g., salmon, tuna, mackerel, or herring.
  • Vegetarian sources of omega-3, e.g., rapeseed oil, walnuts, walnut oil, flaxseed oil, chia seeds, or flaxseed (prefer ground version for better nutrient absorption).
  • Choose plant-based fats when preparing food, e.g., rapeseed oil, olive oil, or walnut oil (for cold dishes) for salads instead of butter (prefer spreadable butter with rapeseed oil content), cream, lard, or coconut oil.
  • Watch the amount of oil (1 tbsp approx. 10g of fat, 1 tsp approx. 5g of fat).
  • Storage (e.g., in a pantry) of oils is important, as they are sensitive to light and can oxidize (turn rancid).
  • 5 a day: 3 servings of vegetables (total about 400g) and 2 servings of fruit (total about 250g).
  • Watch for hidden fats, e.g., in cakes, cookies, sweets, etc.