- Help athletes fuel for optimal performance in WODs. As an added bonus, if they are registered for the Open, they can earn points for their team. One (1) point each week they meet the criteria.
- Provide instructions for super clean eating for two weeks and then permit a bit of flexibility by offering guidelines that participants can use to identify products to help them eat well beyond the challenge.
There is no point, in my opinion, in participants eating perfect for a 7 week challenge and then having no idea how to eat this way for the rest of the year!
There is an info session 9:00 am Saturday, February 4 with optional caliper measurements beginning at 8:00 am. Sign-up sheet is at the front desk. Should take about 15 minutes.
However, if you are not able to attend the session, here are the weekly criteria. Remember, if you want to participate in the challenge, but don’t think that you can follow the criteria perfectly, join in and scale the challenge. You won’t gain points, but your body will thank you!
Weeks 1-2—Feb. 6-19: Super Clean Eating
Bottom Line: Fresh, real food that is not processed and packaged with emphasis on whole plant foods, lean protein (animal and non-animal proteins). Organic if possible and grass-fed meat if possible.
Prohibited during all 7 weeks of the challenge: alcohol, sugars (other than honey or maple syrup), artificial sweeteners, fried food.
No pre-packaged, processed food during the first two weeks. Exceptions—
- Packaging is okay if it has one ingredient, such as, raw chicken, fish, nuts, beans/legumes, blueberries….since these are difficult to carry home from the store if they are not in a package!
- Coffee and tea are good. Caffeine can be helpful to athletes.
- Spices and herbs (e.g., turmeric, cinnamon, ginger, basil, cilantro) are highly encouraged because these have antioxidant properties.
- Honey and pure maple syrup—max 2 tsp. per day.
- Olive oil, butter, vinegars, and mustard.
- Permitted grains/starchy vegetables: sweet potato, butternut/acorn squash, pumpkin, whole potatoes, brown rice, wild rice, farro, barley, quinoa, steel cut oats, plantains, bulger, sorghum.
- Permitted dairy—plain milk, plain Greek yogurt, plain kefir, especially the last two because of the helpful probiotics.
Week 3 – Feb. 20-26
Super Clean Eating on 6 of 7 days this week with addition of approved carbohydrate products these days. AND Refuel with carb and protein within 1 hour of every WOD/workout at the box or other location this week.
Week 4 – Feb. 27-March 5
Super Clean Eating on 6 of 7 days this week with addition of approved carbohydrate products on these days. AND Eat at least ½ cup vegetables at each of 3 meals and 1 snack per day on 6 of 7 days.
Week 5 – March 6-12
Super Clean Eating on 6 of 7 days this week with addition of approved carbohydrate and other pre-packaged products on these days. AND Eat lean protein (3 oz./3 servings) at least 4 times/day on 6 of 7 days.
Week 6 – March 13-19
Super Clean Eating on 5 of 7 days this week with addition of approved carbohydrate and other pre-packaged products on these days. AND One serving of your protein is nuts on 5 of 7 days this week.
Week 7 – March 20-26
Super Clean Eating on 5 of 7 days this week with addition of approved carbohydrate and other pre-packaged products on these days. AND Protein must include 7 oz. of fish this week. Alternate for non-fish eaters—12-14 walnuts halves OR 2 Tbsp. ground flax seed or chia seed on 5 of 7 days this week.
12 Recipes to Get You Started
- Grilled Chicken and Ratatouille
- Herbed Chicken and Potatoes
- Citrus Salmon
- Roast Pork Tenderloin in Porcini Broth (since this calls for broth, a Homemade Vegetable Broth recipe is linked too)
- Pork Chops and Squash
- Broiled Mackerel with Scallions
- Scallops and Celery Root Salad
- Roasted Sweet Potatoes with Garlic and Chili
- Green Shakshuka
- Green beans and Tomato Almond Pesto
- Vegetarian Black Bean Chili
- Chickpea Curry
Questions about the upcoming nutrition challenge beginning February 6 and want to know more about what is an approved carb? Attend the information session on February 4 at 9:00 am, pick up an information sheet at BIG, or contact me at firstname.lastname@example.org.
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN