The Food Journal, Essay Example

Crossfit athletes cannot afford to have a poor diet.  Food is fuel and every bite must be able to provide us with the power to perform to our optimum potential.  Because we live in a culture which rewards convenience over discipline, diet can be very difficult.  The purpose of this paper is to analyze my diet over a period of seven days, and to see how this impacts my performance as a Crossfit athlete.

Sunday

I am excited to begin recording my meals.  For breakfast, I start out strong with one cup of oats and one tablespoon of almond butter.  The tasty meal consists of 37 grams of carbohydrates, 13 grams of protein, and nine grams of fat.  I am feeling good, but am hungry mid-morning and am ready for my protein shake.  The two scoops of whey protein with a cup of whole milk are 24 grams of carbohydrates, 34 grams of protein, and 11 grams of fat.

To help save time throughout the week, I made a list of all the ingredients I would need for the week.  I was a little surprised to see how expensive the chicken would be.  Since I will be eating so much, I want to make sure I eat organic and hormone-free.  I portioned my meals into containers so I would be able to quickly access my food.

For lunch, I enjoy a 4 ounce chicken breast with half of a sweet potato, and ½ cup of white rice.  The meal contains 32 grams of carbohydrates, 31 grams of protein, and seven grams of fat.  I am quite satiated, but know that I have to have a snack to keep my blood sugar even, so I have a protein bar.  This protein bar contains no carbohydrates, 22 grams of protein, and nine grams of fat.

For dinner, I eat an eight ounce chicken breast, a small sweet potato, half a cup of white rice, and steamed vegetables.  This meal contains 37 grams of carbohydrates, 60 grams of protein, and 6 grams of fat.  My daily nutrient ratio was 130 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Monday

I increased the carbohydrates from 37 grams to 43 grams, though my morning meal still consisted of one cup of oats with one tablespoon of almond butter. The proteins and fats were the same ratio, 13 grams and nine grams, respectively.  For a snack, I consumed, two scoops of whey protein in a cup and a half of whole milk.  While the carbohydrate ratio was still 24, the proteins were decreased at 24 grams, and the fats were increased to 16 grams.

For lunch, I had a four ounce chicken breast, a half sweet potato, and a half cup of white rice.  The meal consisted of 32 grams of carbohydrates, 31 grams of protein, and seven grams of fat.  I ate the same brand of protein bar for a snack.

I had the same dinner as Sunday, an eight ounce chicken breast, a small sweet potato, a half cup of white rice, and steamed vegetables.  The meal has 37 grams of carbohydrates, 60 grams of protein, and six grams of fat.  I go to bed thinking that this makes planning my meals easier. My daily nutrient ratio was 130 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Tuesday

I have the same breakfast and snack as Monday.  I make sure to keep the ratios of carbohydrates, protein, and fats the same.  For lunch, I have a four ounce chicken breast, half of a sweet potato, and a half cup of white rice. I change my snack to some Greek yogurt: 13 grams of carbohydrates, 22 grams of protein, and nine grams of fat.

For dinner, I have an eight ounce chicken breast, a small sweet potato, a half cup of white rice, and some steamed vegetables.  The diet is getting a little repetitive, but my training is motivation to continue. My nutrient ratio is 143 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Wednesday

Breakfast is the same: one cup of oats and a tablespoon of almond butter. I continue with the two scoops of whey protein in a cup and a half of whole milk.

I have the same lunch of four ounces of chicken breast, a half of a sweet potato, and a half a cup of white rice. I keep the ratio at 32 grams of carbohydrates, 31 grams of protein, and seven grams of fat.  I need to intensify my workout today and cannot afford to be slowed down by extra carbohydrates, so I eat my protein bar.

Dinner is the same with steamed vegetables, eight ounces of a chicken breast, a small sweet potato, and a half cup of white rice.  People are expressing some concern, but I feel great.  My digestion is a little bit slow sometimes, but I might need to drink more water.  My nutrient ratio is 130 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Thursday

Though I am getting a little tired of my regime, I have the same breakfast of one cup of oats and one tablespoon of almond butter.  I have my protein shake and consider adding fruit or vegetables, but I am worried this would contain too many carbohydrates. This is so stressful!  How can this be healthy? Aren’t you supposed to eat fruit?  No wonder I am “backed up.”

Lunch is the same, but I have Greek yogurt for a snack because I am only working out one time today.  I enjoy the extra carbohydrates for the energy and also for its creamy taste.  Someone told me turmeric is both anti-inflammatory and healthy in Greek yogurt.

I am really concerned that this might not be sustainable.  I eat so much chicken, that I think I might be growing feathers.  My dinner is front of me and I do not know how I can stuff all of this food down my throat.  There is nowhere for it to go.  I drink some warm water before I go to bed and try rubbing my abdomen in a clockwise manner.  My nutrient ratio for the day is 134 carbohydrates, 160 grams of protein, and 42 grams of fat.

Friday

The warm water and abdominal massage must have worked, because my constipation s resolved. I eat the same breakfast, but am determined to improve my attitude. I will need it for my workout.  As I was eating my shake of whey protein and whole milk, I was lectured by a friend that my diet was unhealthy and took up too much time.   And this was with them eating a salad with Ranch dressing and croutons!

I am recharged for lunch, and think of how good I feel and how much fun it is to train.  People just do not understand how exciting Crossfit is.  I had my protein bar and thought that it tasted just a little bit better today.

Because my dinner was the same as the night before, I did not have to plan excessively for it.  I was able to go out with my friends and have a lot of fun.  My ratio for the day was 130 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Saturday

While people wake up Saturday sick from alcohol, I feel energetic and ready to start my day.  I eat my oats and almond butter for breakfast, and have my whey protein shake for a snack.

For lunch, I have a four ounce chicken breast, half a sweet potato, and a half cup of rice.  For a snack, I enjoy some Greek yogurt.  I am pleased at how the discipline of my diet reflects in other areas of my life.

Dinner consists of an eight ounce chicken breast, a small sweet potato, a half cup of white rice, and steamed vegetables.  My daily ratio is 143 grams of carbohydrates, 160 grams of protein, and 42 grams of fat.

Sunday

The last day of the project, and I feel good about it.  I eat my familiar, but comforting breakfast of oats and almond butter.  I have my protein shake and find comfort in repetition.

I keep my lunch the same, and have a protein bar for a snack.  Because I do not have to plan my meals, I am able to concentrate more on my work outs and on my studies.

As I eat my familiar dinner, I reflect on the success of the week.  By disciplining my diet, I was able to improve my training.  One of the things that was difficult was that people assumed I would sacrifice fun for my diet, but they do not realize that Crossfit is fun for me.  There is no sacrifice.

Though I feel happy about this diet, I know it is not for everyone. The diet for Crossfit athletes is similar to that of the Paleo diet.  The diet might be difficult for vegetarians, because of all of the carbohydrates in beans, fruits, and vegetables. Chicken and fish seem to be the easiest ways to get the best ratios of carbohydrates, proteins and fats. But a vegetarian could definitely modify their diet to fit the training. Anything is possible with Crossfit.

It seems like the only people who understand this diet are other athletes. This diet is not conducive for going out to eat.  Most restaurants load their food with sugars and processed ingredients.  To solve this problem, I focus my outings on having fun which is not dependent on food or alcohol.  I may not eat this diet forever, but I feel that it is necessary as long as I continue to train seriously with Crossfit.  One thing that this diet will teach me is the discipline to rely on food as fuel, and not as a drug.