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Nutrition Plan - CrossFit - Britt Maughan

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Britt MaughanCrossFit Coach and Dietitian - Britt Maughan - loves to help others achieve their health and fitness goals. Since her time rowing in college, she has come to understand the importance of proper nutrition and strategy for performance. She also has a passion for everyday health and fitness and helps her clients gain an appreciation for clean eating and balance. She shares her nutrition philosophy and what products she likes to use in this Q&A. 

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
No. However, after trying Paleo and more fresh/raw food based diets, I have noticed a significant difference in my performance, body fat, and overall energy. I used to feel bloated/gassy, and didn’t realize that starchy foods and sugars were the issue. I have fruits and veggies as my main carbs, but try to stay away from processed sugars and processed grains. 

Do you follow a specific diet (ex: vegetarian, Paleolithic etc…). If so, describe it and explain how is it benefitting you?

I follow Paleo, about 70/30. I try to make most meals centered on protein, and then add lots of veggies. I do have a sweet tooth though, so I give myself at least one cheat day a week, so I don’t go nuts! I am also a huge fan of brewing beer, so I give myself the option to have beer on the weekends. As I mentioned, I’ve noticed that I feel less bloated, have a leaner figure, and less indigestion when I stick to Paleo. 

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids?
During my pregnancy, I took a multivitamin and fish oil daily. I’ve continued to do so. I take SportMulti and SFH Fish Oils. Prior to pregnancy and nursing, I was also taking Mdrive Elite daily. I felt an extra boost in energy and performance when taking Mdrive Elite, and found that I had a ‘’second wind’’ during tough CrossFit Workouts or long runs. I'd also supplement with Mdrive Joint to help with knee pain and overall mobility. I love using Nuun – both as an electrolyte aid during runs and hikes, but also daily to encourage more water intake. I find that I don’t always get enough water – and Nuun makes it easy to drink up! 

What’s your pre-workout and during workout nutrition and hydration plan?
With CrossFit, we are only active for about an hour, so I don’t require much nutritional support during my workout. I do like using pre workout drink mixes like SFH PUSH to give me an extra boost of energy and Beta Alanine, along with other BCAAs. I always keep a water bottle close while working out, and if I’m doing more than one workout that day, I’ll supplement with Nuun or Skratch. Before a run or an endurance CrossFit workout, I’ll use VFuel gels. This gives me a little boost of carbs to get me pumped up for a long run or row, and doesn’t bother my stomach. I also like their flavors – they are light and don’t leave a funky aftertaste. During runs, if I'm not interested in gels, I use Honey Stinger Waffles - they taste great, and are great for long runs and hikes.

What’s your post-workout/competition nutrition and hydration plan?
On heavy lifting days, I notice a big difference in my recovery when I use a recovery protein powder. I love SFH Recovery because it’s simple, clean, free of artificial sweeteners, low on carbs, and doesn’t leave me feeling bloated. Depending on how many calories I need after a workout, I’ll simply mix with water, or add the ingredients such as almond milk, almonds, peanut butter and bananas. 

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan that’s different for each event?
I don’t compete in CrossFit (YET!), but I do sign up for marathons and half marathons throughout the year. My nutrition definitely changes, as running requires more carbohydrates and pre/during workout nutrition. I like to supplement with caffeine an hour to two prior to a race (an espresso shot does the trick, or I’ll use a nuun with caffeine). And I use gels, like VFuel 15 min prior to the race and every 45 min after during the race. I’ll drink an electrolyte drink, like Skratch or Nuun throughout and after, and go for a protein/carb rich meal after the race.  

Any other nutrition/hydration secrets you’d like to share?
Daily nutrition is pretty simple, and I find that companies, media/marketing and government recommendations often making it more complicated than it needs to be. Eat REAL foods, eat fresh foods, eat colorful foods, and eat balanced – always think about having quality proteins, carbs, and fats on your plate. When it comes to sport specific recommendations, things get more complicated – but trust your gut (literally!), give yourself options and test them out, and find what works best for YOU. There is no ‘’one diet’’ or ‘’one nutrition’’ plan that will rule them all, you have to try it out for yourself and see how you feel and how you perform. My nutrition philosphy is in line with ours at FTM, see the full article here

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