The Ultimate Guide to Rich Froning's CrossFit Diet: Calories, Macros, and Supplements
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- FULL ARTICLE HERE: barbend.com/rich-froning-cros...
Thanks to Nick Shaw from Renaissance Periodization for coming on the show. Learn more here: renaissanceperiodization.com
Rich Froning may be the most influential CrossFit® athlete of all time, having won four Reebok CrossFit Games as an individual and four with his team CrossFit Mayhem. Nick Shaw, the CEO of Renaissance Periodization and Froning's nutrition coach, walked us through his diet.
MACROS
Protein: 180 - 220 grams per day
Carbs: 500 grams per day, depending on activity levels. (Usually over 400 grams.)
Fat: 80 - 100 grams per day.
LEARN MORE: HOW MUCH PROTEIN SHOULD I BE EATING? • How Much Protein Do Yo...
Carbs are split into three groups:
- Healthy Carbs, eg. Whole grain bread, brown rice, whole wheat pasta, oatmeal, sweet potatoes, fruit
- High GI Carbs, eg. Sugary cereal, Nutrigrain bars, white bread with jam, fat free frozen yogurt, white potatoes, low fat baked goods
- Workout Carbs, eg. Gatorade, Powerade, lemonade, fruit punch, Kool Aid, juice
"Workout carbs" are for consuming during or immediately before a workout, High GI carbs are usually post workout, and "healthy carbs" are for the rest of the time.
Shaw usually recommends athletes eat carbs surrounding their workout. Since Froning works out about 5 hours per day in two separate workouts, he's almost always "around his workout." Therefore he doesn't eat much fat, but the average person is encouraged to eat a bit more fat throughout their week.
Froning used to fast until 5pm or so and eat all his calories at night, but since working with Shaw he's been scaling back the fasting so that he eats at lunchtime, between his two workouts.
LEARN MORE IN OUR GUIDE TO INTERMITTENT FASTING 101: • Intermittent Fasting 1...
Shaw doesn't love fasting for CrossFit, but it's not a dealbreaker. His order of priorities are:
Calories: 50%
Macronutrients: 30%
Micronutrients: 10%
Meal Timing: 10%
Supplements and Hydration: 10%
A few percentage points not being ideal - say, with fasting - won't break the bank.
Supplements he recommends are
*Whey
*Casein
*Creatine
*Caffeine
*Liquid carbohydrates
He also likes multivitamins and fish oil for most people. They're not necessary if you have a perfect diet, but not many people have a perfect diet.
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LEARN MORE: THE BEST OMEGA-3 SUPPLEMENTS • 7 Best Omega-3 Supplem...
Featured image: / b1zymbbfw4z
#richfroning #richfroningdiet #richfroningcrossfit - กีฬา
Very well made. Loved the summary in the description.
Damn good job guys.
very informative video and i´m trying some of this for my own. thank you very much!
This was gold and I excited to test out some these theories on myself!!!
Glad you liked it, Don! - Nick
How is Rich Froning not sponsored by Chick-fil-a?
Not only is Rich the champ he's the peoples champ!!!
Merk Merk fuck no thats the rock
Sure the "Ultimate Chemical infused Athlete"
Lets see how many of those "great athletes" are not Cripples by the time they are 60. And dropping Dead from Cancer and Liver Failure
All for 5 minutes; Aint Life Grand?
Thanks 👊🏾
Rich is the living proof that faith and devotion are pure strength, he is the Samson of today.
God Bless Anabolics and Blood Doping!
Faith and Devotion my Arse!!!
You've never seen carbs split like that? I've seen it done for years.
nice 🔥
Good video with great content. But the echo from his computer microphone was aweful.
Yeah we went back and forth on whether or not we should put subtitles on. Thanks for your comment! - Nick
More focus on the types of food please, most people will eat anything if they think it's only about calories and macros. Thanks
Can you guys ever do a video on liquid carbs and fat gain? Especially as preworkout carbs
We may! Good idea, Connor - Nick
🙏
hey!! is the boot guy
9:46 exactly I'm better
Bro, I am Rich Froning.
You missed the rest of the first video where he explains how fasting had a HUGE impact on his hormone levels and there are multiple studies that show how great fasting is for you NR levels and hormone levels.
I’m totally biased to fasting because of how much it helps me recover. Just my two cents.
I'm a fan of fasting myself, it's just that sometimes there's a difference between what's good for your overall health and what's good for sports performance. An extreme example would be strongmen eating 10,000 calories a day to be competitive: great for competitions, not so great for your joints etc. long term. Shaw is coming at Froning's diet from a performance standpoint, and it's almost always better to have calories around workouts if you want to dominate your sport. A different story for casual exercisers. - Nick
Oh I completely agree
Before I make any comments on Fronings ‘fasting’, where’s the video where he explains about the huge impact, please
th-cam.com/video/sI3Be-jiiYs/w-d-xo.html
That seems like not that many calories considering how crazy hard Rich trains. I mean he's training for like 5 hours a day...
It’s not all intense training though. A lot of it is technique/mobility work, and he has to stay pretty lean 🤔
3:23 Real Question What and how much steroids?
Wow
85% of all people who have full time jobs is reality here... have no time to train or eat like that when you have to make a living for yourself
Well 99% of people aren't professional crossfit athletes...
You have enough time to train, you just need to not make excuses for yourself and complain about others and their schedules. Lou Ferrigino worked in a factory all day, and still was training for the Olympia. Arnie and Franco were laying bricks and working odd jobs around Southern California, still training, and still competing. Louie Simmons was a blue collar construction worker and still came in to hold records in the squat and train his dudes in his garage gym to multiple world powerlifting titles. What makes you so special where your additional non-work hours during the day can’t be spent training? Can’t get up early? Or take your training volume down and make it concise and to the point every day? Jocko willink is another dude that gets it every day
200 grams is very little for an elite athlete doing all those sets and reps. Unless he is very short.. Not sure about his height. But still I expected at least 300 grams.
Great diet for a geared athlete
michael Grimm - Drop the link showing the proof you have. I don’t wanna hear what you think or your opinion show me proof of Rich taking gear.
Wait, why do I care if you believe me again?
michael Grimm - My bad I thought you were a man! Turns out you’re a BITCH my apologies had no idea you were bitch made!!
@@leerob7738 WTF! I needed that laugh, this quarantine has been rough. LMAO! Have a good day my man.
michael Grimm - No problem my bitch made friend enjoy your bitch made day.
Bar Bend? Shouldnt you be called Arse Bend? If you are the Compere in this vid?
This is a pretty poorly structured insult
@@Barbend Do i need better Grammar for you? Girlie boy
Dont tell me? You have a fantasy of being in prison and Rich Froning is your Cell Mate
Thats too much protein 🤣
02:25 >"Hydration is 10%" DROPPED. You MUST be well hydrated, always, or suffer slow recovery and risk injury. Undervaluing hydration like that just shows this plan isn't as carefully thought out as this CEO wants you to believe.
100% agree. That guy is a quack.
They say that it is 10% because most people drink an adequate amount of water. Your body usually drinks when it's thirsty and stops when it isn't. No need to overcomplicated something.
Also, in regards to body composition, water is a TINY percentage. Fat people are not fat because they don't drink enough water, people with muscles are not muscular because they drink tons of water. Calories/Protein/Macros are KING.
Are you that stupid? Do you understand now?
Nick is smarter than 99.9% of humans when it comes to nutrition and sports performance.
Chick Fila is an interesting way to spell steroids
Black Behemoth - Link to the proof you have please.