The Ultimate Guide to Rich Froning's CrossFit Diet: Calories, Macros, and Supplements

FULL ARTICLE HERE: https://barbend.com/rich-froning-crossfit-diet-macros/

Thanks to Nick Shaw from Renaissance Periodization for coming on the show. Learn more here: http://renaissanceperiodization.com

Rich Froning may be the most influential CrossFit® athlete of all time, having won four Reebok CrossFit Games as an individual and four with his team CrossFit Mayhem. Nick Shaw, the CEO of Renaissance Periodization and Froning's nutrition coach, walked us through his diet.

MACROS
Protein: 180 - 220 grams per day
Carbs: 500 grams per day, depending on activity levels. (Usually over 400 grams.)
Fat: 80 - 100 grams per day.

LEARN MORE: HOW MUCH PROTEIN SHOULD I BE EATING? https://www.youtube.com/watch?v=RZWHXX_qCkM

Carbs are split into three groups:

- Healthy Carbs, eg. Whole grain bread, brown rice, whole wheat pasta, oatmeal, sweet potatoes, fruit
- High GI Carbs, eg. Sugary cereal, Nutrigrain bars, white bread with jam, fat free frozen yogurt, white potatoes, low fat baked goods
- Workout Carbs, eg. Gatorade, Powerade, lemonade, fruit punch, Kool Aid, juice

"Workout carbs" are for consuming during or immediately before a workout, High GI carbs are usually post workout, and "healthy carbs" are for the rest of the time.

Shaw usually recommends athletes eat carbs surrounding their workout. Since Froning works out about 5 hours per day in two separate workouts, he's almost always "around his workout." Therefore he doesn't eat much fat, but the average person is encouraged to eat a bit more fat throughout their week.

Froning used to fast until 5pm or so and eat all his calories at night, but since working with Shaw he's been scaling back the fasting so that he eats at lunchtime, between his two workouts.

LEARN MORE IN OUR GUIDE TO INTERMITTENT FASTING 101: https://www.youtube.com/watch?v=9G1ydYYeG90

Shaw doesn't love fasting for CrossFit, but it's not a dealbreaker. His order of priorities are:

Calories: 50%
Macronutrients: 30%
Micronutrients: 10%
Meal Timing: 10%
Supplements and Hydration: 10%

A few percentage points not being ideal — say, with fasting — won't break the bank.

Supplements he recommends are
*Whey
*Casein
*Creatine
*Caffeine
*Liquid carbohydrates

He also likes multivitamins and fish oil for most people. They're not necessary if you have a perfect diet, but not many people have a perfect diet.

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LEARN MORE: THE BEST OMEGA-3 SUPPLEMENTS https://www.youtube.com/watch?v=oSmks1dVwHw

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