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Lifting Ourselves and One Another

Nutrition counselling according to CrossFit® Founder Greg Glassman –

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar”

At CrossFit Calgary we invested many years investigating, researching and trying several different facets of nutritional guidance options, including enlisting the services of different nutrition “experts” but, nothing seemed to fit our philosophy or work long term with respect to best practices for our members in terms of lifestyle, health, wellness AND performance. 

The problem is many of these people lack the formal educational background to offer guidance, or are focused specifically on a certain sector of the population which renders their advice extremely difficult therefore, ineffective.

That all changed when we were introduced to RP or Renaissance Periodization.

RP was founded and operated by Chief Physician Dr. Spencer Nadolsky.

Dr. Spencer Nadolsky is a board-certified family and obesity physician who has helped thousands of patients over the past 8 years lose weight and keep it off. Dr. Spencer saw the inefficiency of working only in the clinic so his dream was to help people lose weight via the internet using a combination of personal in-depth coaching and telemedicine.

Dr. Spencer has an undergraduate degree in Exercise Sports Science from UNC-Chapel Hill where he also wrestled heavyweight and was ranked in the top 3 in the nation at one point. He speaks all around the world about weight loss and health and is also the author of The Fat Loss Prescription.

What drew our interest however, was his knowledge and ability to help athletes in the sport of CrossFit. Many of the top named CrossFit athletes follow and ascribe to the RP Diet. Rich Froning, Bjorgvin K. Gudmundsson, Annie Thorsdottir, and Lindy Barber to name a few. 

RP is not just for the elite athlete however. RP Transformations, RP’s Instagram account documenting the thousands of examples of people’s before and after progress from using RP, documents just how effective this regime is for general fitness enthusiasts of all areas looking to improve their health, wellness and body compositions.

It was soon after RP’s recent launch of their new app, the RP Diet, which can be found on the App Store, when we initiated some really exciting change to our nutrition, health and performance. The RP Diet app takes all the tedious counting of macros, and converting weights to grams out and replaces it with a convenient and easy to implement process of starting a macro based nutrition regime all from the palm of your hand!

The RP Diet app is based on YOUR lifestyle and YOUR body. It is not a cookie cutter template that a fitness model or Instagram influencer is trying to sell to the masses. Everything RP does is based on a foundation of peer reviewed literature and experimentally confirmed theory. The RP staff is comprised of an unrivalled number of PhD’s,  RD’s, top researchers and athletes in the industry. The RP Diet app is a science based, physician designed protocol that takes the convoluted and intricate details of nutrition science out and replaces it with a convenient easy to follow system including notifications, reminders and guides.

As CrossFit Calgary members we are excited to offer you an exclusive discounted rate for accessing the monthly subscription to the RP Diet app. 

Simply use CFCROCKS! for your promo code discount to start for $4.99* per month (almost 70% off). 

*Cannot be combined with any other promotional offer.








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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!