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Nutrition is by far the most important piece of any healthy lifestyle. Nutrition is not about following a diet,  proper nutrition is a lifestyle. There is no easy answer or magic pill. Only education and consistently good decisions will sustain a lifestyle of proper nutrition. That being said, nutrition shouldn't become an obsession that inhibits your daily life. Everyone should be able to let loose and enjoy themself from time to time, it is all about balance. This all starts with education and a plan!

We will set you up with a plan to help you meet your fitness goals, whether that be lose weight, maintain weight and tone up, or even gain muscle!


We get a lot of questions about nutrition so we have put together a list of frequently asked questions with some answers!

1. What should I eat?

Eating quality foods that our bodies are made to eat is the most important way to start eating properly. Start by shopping the perimeter of the grocery store for lean meats, fruits and vegetables, nuts, and seeds. We don’t recommend you worry about completely eliminating anything from your diet at first. Small, frequent, and sustained changes are the key to success in nutrition. We are here to help you decide what are some good choices to start with! 

2. What about eating out?

Making healthy choices at a restaurant doesn't always have to be difficult. Start by planning your meal around your protein source. You want to chooise a portion of high quality protein around the size of your palm. High quality protein sources can include lean beef, chicken, or fish. From there, choose healthy carb options to match.  Fruits and vegetables are great choices. For example, a 6 oz steak with a side of broccoli is an excellent choice.  

3. What about alcohol?

Alcohol used to excess is never going to be a healthy option. However, casual use can still fit into a healthy lifestyle. How much is too much? Only you can really decide. You just want to make sure that if you do choose to occasionally indulge, that it fits into your nutrition and training plan. Alcohol also affects your sleep, recovery, and body composition, so it’s always an area to keep an eye on if you are having a hard time reaching your fitness or health goals. 

4. What should I eat before a workout? 

Before worrying about these details, reviewing your overall nutrition is the most important. If you aren't fueling your body correctly throughout the day, you are putting yourself at a disadvantage to start and your pre and post-workout choices aren't going to make much of a difference. The amount of good you should eat prior to a workout is unique to each athlete. Some athletes find eating something 30 min before a workout is best, and some prefer 1-3 hours prior to working out. Experimentation is key in finding what works for your body. We will help you come up with the amounts of macro nutrients to eat each day and you can choose when the best time to eat those works for your body prior to a workout. 

5. What should I eat after a workout?

The goal of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing your body with protein to assist with tissue repair. This will not only help with recovery from your workout but will also improve your next workout! The two most important things you need after a workout are; 

  1. Fast absorbing carbohydrate (fruits, berries, sweet potatoes, rice, even sugar)
  2. Fast absorbing protein (whey protein or egg protein are your best options)

One easy way to get both of these components is through a post-workout protein shake. Many companies make great post-workout products. ----- is a popular brand that is both effective and tastes great. We sell ----- at El Dorado Hills CrossFit because we want to make it easy for you to get proper post-workout nutrition, because that will amplify your results. Like pre-workout nutrition, experimentation is key to finding what works best for you.