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Nutrition counselling

Eat your best to do your best. We can help, right at CrossFit Calgary.

Let our resident expert guide you through your sport-specific energy requirements to ensure you’re properly fueling for repair, recovery and results. Proper nutrition can help prevent injury and help you overcome chronic ailments.

Weight training alone does not build muscle — having the right “food prescription” is also essential. What should you eat for recovery? When should you eat high-glycemic foods? How much should you eat? It all depends on you.

Fuel your training.

Our nutrition expert helps clean up CrossFit athletes eating to get maximum results.

Meet Our Nutritionist

Bill Tillapaugh

Eat Clean. Improve Results.

Our resident expert Bill Tillapaugh offers specific dietary requirements and recommendations for all athletes of all ages, conveniently located upstairs at CFC.

 

Services

Targeted Training Nutrition: one-hour long presentations spaced two weeks apart, allowing you to implement dietary changes or habits from each session. Each session includes skinfold and girth measurements that we’ll use to track progress.

Nutritional Consultation: a customized plan based on your energy requirements, schedule and lifestyle demands. Bill will help determine the foods that make you feel good and that you’ll enjoy eating too. Together, you and Bill will plan not only what you should eat, but when you should eat it and how much to get the maximum results from your hard work.  Bill also offers customized plans for competitive athletes based on your sport’s energy requirements and meeting specific goals for peak performance. Nutritional consultations include an initial 30-60 minute meeting.  At this meeting baseline measurements will be taken and Bill will use this information to design a personalized nutrition plan that will be emailed to you.  At the end of the six weeks measurements will be taken again to provide comparison and to evaluate success.  Clients will also have email support during the time they are working with Bill.

Credentials

Dip.ISSN*H
(Post Graduate Diploma in Applied Sports & Exercise Nutrition)

C.I.S.S.N
(Certified Sports Nutritionist from the International Society of Sports Nutritionists)

PN1
(Precision Nutrition Level 1 Certified)

PN2
(Precision Nutrition Level 2 Masters Certification)

Professional Member of the International Society of Sports Nutritionists

Rates

Targeted Training Nutrition $200 | $275 for non-members
Nutritional Consultation $250 | $350 for non-members

Book an appointment

Contact Bill about your needs and goals.

bill@crossfitcalgary.ca

Provide your name, phone number, and preferred date and time.

Cancellation Policy

We get it, things change, if you can’t make your appointment, reach out and we’ll do our best to schedule a new appointment that works better for you. We require 24 hours notice for a cancellation.

Note: No-show clients will be charged the full amount of the appointment.

Information

What should I eat before a Crossfit workout?

Depends on your goals:

If you are trying to lose weight – Eat some protein and a moderate amount of low glycemic carbs 2 hours before your workout, then 45 minutes before your workout have some quality BCAA’s and water.

If you are trying to maintain your weight – Eat some protein and a moderate amount of low glycemic carbs 2 hours before your workout, then 45 minutes before your workout have some quality BCAA’s and some low glycemic carbs so that you aren’t burning off mass.

If you are trying to gain weight – Eat some protein and a healthy portion of carbohydrates 2 hours before your workout, then 45 minutes before your workout have some quality BCAA’s and either some fruit or some form of glucose. You want your body to use the food when working out rather than your fat stores or muscle.

 

Any foods to avoid before a workout?

Depends on your goals:

There are certain foods that ‘turn on’ or ‘turn off’ different energy systems. For example, if you are trying to lose body fat, you don’t want to be drinking Gatorade just before or during a workout as it will turn off your bodies ability to burn fat. Another example would be heavy weight lifting, if you haven’t eaten all day and you haven’t drank any water, the weights are going to feel really heavy. It is always a good idea to speak with a nutritionist who can help tailor what to eat and when depending on what your goals are.

 

What to eat after a Crossfit workout?

Depends on your goals and your lifestyle:

First and most important is to get some protein in your system. The easiest form is a whey protein as you can mix it with water and drink it. If you prefer, you can eat a protein source such as chicken, beef, fish or any other protein that you like.

Carbohydrate and fat consumption post workout will depend on what you are currently trying to achieve. If you are trying to lose weight, you don’t want to have a high amount of carbs post workout. If you are trying to gain muscle, you need to take in carbohydrates post workout. Specific recommendations can be made for you by setting an appointment with the nutritionist.

We questions. Got one? Ask us!