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Simple Nutrition: Part 3 by E.C. Synkowski - CrossFit Journal

Simple Nutrition: Part 3

By E.C. Synkowski

Video Article

CrossFit trainer E.C. Synkowski offers practical nutrition information to help with day-to-day choices.

In Part 3, she talks to a group at CrossFit Hingham about vegetables, nuts and seeds, and fruit and starch—all of which provide carbohydrates.

“Carbohydrates—we use these for energy,” Synkowski explains. “We don’t need to take in carbohydrates. We can do without them. But for high-intensity training, for CrossFit training, you’re going to want to have some carbohydrates in your diet to be effective.”

She goes on to explain what else is in vegetables, nuts and seeds, and fruit and starch, as well as how much to include in your diet. She also talks about incorporating grains.

“What we’re saying is that you can take your starch choices from any whole foods that you want,” she says, “as long as it works the best for you.”

Video by Again Faster.

8min 10sec

HD file size: 221 MB
SD wmv file size: 98 MB
SD mov file size: 53 MB

Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional audio: CrossFit Radio Episode 220 by Justin Judkins, aired April 18, 2012.

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15 Comments on “Simple Nutrition: Part 3”


wrote …

E.C. I am really enjoying the practical nutrition break down in this video series. Especially the 3 kinds of fat and omega 6 vs omega 3 information. I have used a high fat with nuts and low carb diet for a while and will be changing it up now. Please kep the videos coming. Would like to see the whole lecture.
Craig Ferguson


wrote …

I really love her stance at the end about doing what works best for you!!


wrote …

I really love her stance at the end about doing what works best for you!!


wrote …

If you guys are interested in nutrition you really need to check out Nourishing Traditions and Eat Fat, Lose Fat by Sally Fallon as well as the Real Food Summit package offered by Underground Wellness.


wrote …

Thanks Daniel


Hey Craig,

Thanks so much for the feedback and I'm glad you found this series valuable. Nothing wrong with high-fat/low-carb, but worth playing around with some other fat sources and a little more carb and then assessing performance.

I think the entire lecture will be run, but obviously in segments. It was about an hour, so there is probably another couple sections to go.



wrote …

EC. I too am a huge fan of these videos and the realistic approach you outlined. I hope you won't mind a specific question about fish oil supplementation. is it better to take some at intervals during the day or is it better to take a full daily dose at one time during the day. many thanks for any insights.

REally looking forward to more of your lecture.


Hi Jane,

Thanks so much.

I wouldn't stress about timing on it re: one dose or throughout the day. If you choose to supplement with it, just take it when you remember. I don't realistically see timing as the make or break issue in most people's diets; reducing o6 is the bigger "fish" to fry.



wrote …

awesome, thanks for the quick response. take care.


wrote …

Thanks for responding. It's cool to have access to top notch advice through CFJ.


wrote …

Very good video: sensible advice, clearly explained. Thanks!


wrote …

Dropped a bomb at the end! When can you come give this lecture at CrossFit Cape Cod?


wrote …

First I want to say I loved this video series.

You mention potatos as a choice and also do not go into complex vs simple carbs. I have always read to stay away from simple carbs, is that true?


Hi Edward,

Glad you have enjoyed the series.

I wouldn't worry too much about about distinguishing simple vs complex if you are talking about whole food sources. Stephan Guyenet of Whole Health Source has some great blog posts about the maligned potato. Happy reading!



Jason Hanrahan wrote …

The segment on starch was cut off, this is an area of nutrition that I would really like to learn more about.

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