At Jersey Devil Crossfit we feel that nutrition is paramount to performance. A diet focused on "fueling for performance" is optimal not only for performance, but for overall health and longevity. 

Therefore, our dietary prescription is as follows: 

Protein should be lean and varied and account for about 30% of total caloric load

Carbohydrates should be predominantly low glycemic and account for about 40% of your total caloric load

Fat should be predominantly monounsaturated and account for about 30% of total caloric load

So What should I eat?

In plain language, base your diet on garden vegetables (especially greens), lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf lives are all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. 


Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and physiological dysfunctions have all been linked to a diet too high in refined or processed carbohydrate. If you search Google for Paleolithic nutrition or diet, the return you will find is extensive and compelling. We've listed some of our favorite resources/explanations of Paleo under the More Nutrition Info section. This caveman model is perfectly consistent with the CrossFit prescription. 

What Foods should I avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar rapidly. They include bread, candy, potato, white rice, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Whats the problem with high glycemic carbs?

The problem with these carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet chronic elevation of insulin leads to hyperinsulinemia, which has been positively linked to obesity, elevated cholesterol levels, high blood pressure, mood dysfunction, and a Pandora's box of disease and disability. Do a little research into "hyperinsulinemia" on the internet. There's a gold mine of information pertinent to your health. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.