Fuel Your Body, Strengthen Your Spirit

At CrossFit Full Armor, we believe that true transformation starts from the inside out. Your nutrition is the foundation of every rep, every workout, and every goal you're working toward. The Full Armor Nutrition plan is designed to be simple, sustainable, and grounded in biblical wisdom—helping you nourish your body with whole, real foods that support both your fitness journey and your daily life. Whether you're a busy parent trying to feed your family well, someone taking their first steps toward better health, or an athlete looking to optimize performance, this guide meets you where you are. We've stripped away the confusion and created a practical, faith-based approach that focuses on what matters most: fueling your body to honor God, supporting your community, and becoming the strongest version of yourself. Let's build a healthy lifestyle together—one meal, one choice, one day at a time.

10-Second Guide

1. Eat Like This:

Breakfast: Skip or keep light

Lunch: Protein/fat (ideally meat) + starch + fruit/veg

Dinner (biggest): Protein/fat (ideally meat) + starch + fruit/veg + probiotic

Snacks: Fruit, veggies, nuts/seeds, cheese, etc.

2. Protein

Aim for 70–100% of bodyweight (grams) per day

Examples: Steak, turkey, eggs, fish

3. Water

Drink 67% of your bodyweight (oz) daily

4. Supplements

Consider: Fish oil, magnesium, vitamin D

Optional: BCAAs + creatine

5. Workouts

Pre: Electrolytes + quick carbs

During: Electrolytes

Post: Protein + carbs

6. Cooking

Use butter/ghee/avocado/coconut oil

Olive oil only after cooking

7. Avoid

Seed oils, additives, refined sugar, excess alcohol

8. Fasting

Aim to fast once a week for at least part of the day. Extended fasts should be done periodically. Don't if under 18/pregnant

9. Pay Attention

Notice intolerances, eating habits causing stress, processed foods. Eat whole foods.

10. Keep It Simple

Cook at home. Hit your protein. Hit your colors. Get some nuts/seeds. Drink your water. Healthier desserts are OK!

Organize Your Day

Breakfast

Most days, skip breakfast or have something easily digestible, such as fruit, eggs, or yogurt. If trying to gain weight or add extra muscle mass, include meat/dairy, healthy starches, fruits/vegetables, and/or nuts/seeds.

Lunch

This should be your first meal of the day unless you're under 18 or trying to gain extra weight or muscle mass. Include meat/dairy, healthy starches, fruits/vegetables, and/or nuts/seeds.

Dinner

This should be your largest meal of the day. Include meat/dairy, healthy starches, fruits/vegetables, nuts/seeds, and a probiotic.

Snacks

These can be between meals, after dinner, or before/after a workout. Choose nutrient-dense snacks such as fruits, veggies, nuts, or cheese. Opt for high-fat snacks before bed to support restful sleep.

Core Food Groups

Water

Drink at least 67% of your body weight (in ounces) daily.

Meat/Dairy (Acts 10:9-15, Isaiah 7:22)

Aim for 70–100% of your goal body weight in grams of protein daily. Incorporate dairy products if tolerated well. Include meat/dairy in lunch and dinner, and add it to breakfast if trying to gain weight or add extra muscle mass. Some protein will come from other food groups as well.

Healthy Starches

• Starchy vegetables (gourds, tubers, root vegetables) (2 Kings 4:38-40)

• Grains (Ezekiel 4:9-17)

• Legumes (2 Samuel 17:28)

Incorporate these with lunch and dinner, and add them to breakfast if trying to gain weight or add extra muscle mass. Portions will vary based on activity level, goals and body type. Eat until full.

Fruits/Vegetables (Genesis 1:29, Daniel 1:12)

Include one from each color group throughout the day:

• Green

• Red

• Yellow/Orange

• Blue/Purple

• White/Tan

Tubers and root vegetables count toward this goal.

Nuts/Seeds (Genesis 43:11, Genesis 1:29)

Incorporate nuts/seeds with lunch and dinner, and add them to breakfast if trying to gain weight or add extra muscle mass. Portions will vary based on activity level, goals and body type. Eat until full.

Examples: Almonds, cashews, sunflower seeds, pumpkin seeds

Probiotics (2 Samuel 17:29)

Consume foods such as yogurt, kimchi, kefir, sauerkraut, etc., daily for gut health.

Flavor & Sweetness

Natural Flavor Enhancers (Exodus 30:23)

Cinnamon, vanilla, lemon, lime, ginger, nutmeg, salt, cardamom, olive oil

Natural Sweets (Proverbs 24:13)

Honey, maple syrup, agave nectar, dates, stevia, coconut sugar, molasses

Workout Nutrition

Pre-Workout Nutrition

• Electrolytes: Use Himalayan salt, coconut water, electrolyte packets or sports drinks (check the label for quality)

• Carbs: Quick-digesting options like bananas

• Protein/BCAAs: Eggs, Greek yogurt, or BCAA powder

• Water: Drink 25–30 oz before morning workouts; aim for 50–75% of daily intake before later workouts

Metabolic Flexibility: Alternate between fasted and fed workouts. Most high-intensity workouts should be completed in a fed state. Most low- to moderate-intensity workouts should be completed in a fasted state.

During Workouts

• Sessions < 40 minutes: Stay hydrated with electrolytes

• Sessions > 40 minutes: Add easily digestible carbs and BCAAs every 20–30 minutes

Post-Workout Nutrition

Focus on protein and carbs for muscle recovery (e.g., meat, Greek yogurt, eggs, potatoes, fruit, etc.). Occasionally fast post-workout to boost growth hormone levels. Add creatine monohydrate powder for sports performance if desired.

Meal Timing & Digestion

Time meals correctly around workouts based on digestion times:

• Meat: 4–5 hours

• Nuts/Seeds/Dairy/Grains/Legumes: 3 hours

• Vegetables: 1–2 hours

• Fruit: ~30 minutes

Before Bed

High-fat/protein meals 1+ hours before bed help sustain fullness overnight.

Food Combinations

Combine foods for optimal digestion: protein/fat pairs work well, but avoid combining high-carb foods with fats or proteins for optimal digestion.

Supplementation

Stick to essentials: fish oil, magnesium, and vitamin D. Add BCAAs before workouts and creatine post-workouts for additional performance benefits. Adjust based on personal needs.

Cooking Tips

• Use healthy fats like grass-fed butter or ghee

• Avoid most cooking oils

• Use avocado or coconut oil if needed

• Use olive oil for a finished meal, not for cooking

Watch Out For

• Monitor oil smoke points

• Check additives in processed foods, condiments, seasonings and supplements (preservatives, flavor enhancers, colorants, emulsifiers, and thickeners)

• Limit alcohol to moderate amounts of red wine if consuming

Fasting

Incorporate intermittent or full-day fasting as needed. Avoid fasting if under 18, pregnant, or managing specific health conditions.

Additional Guidance

Food Additives

Research additives in your food for safety, using trusted resources like EWG (Environmental Working Group) and Open Food Facts.

Food Intolerances

Look for signs like bloating, fatigue, or brain fog. Experiment with eliminating suspect foods to identify triggers.

Non-Dietary Nutrition

• Vitamin D: Spend time in sunlight

• Magnesium: Absorb minerals from ocean exposure

• Oxygen: Spend time in nature or keep indoor plants

Stress and Eating Habits

Manage stress to improve digestion, nutrient absorption, and appetite. Avoid emotional eating by choosing foods you enjoy and nourishing your body.

Create Your Own Eating Habits

Design a plan tailored to your lifestyle, goals, body type and activity level:

• Focus on whole, unprocessed foods

• Some processed foods, such as high-quality organic breads and pastas, can be beneficial if you tolerate grains well (check labels for additives)

• Eliminate intolerances

• Cook meals at home to control ingredients

• Allow occasional indulgences but return to healthy habits quickly

Track Your Progress

To get a good idea of your macro and micronutrient intake, record foods consumed for 1–2 weeks using a journal or a nutrition tracking app (e.g., MyFitnessPal). Use tools to calculate macro- and micronutrient intake accurately.

Romans 14:1-23