While it is well known that in order to lose weight or gain muscle you need to get active, there is still much misinformation surrounding the subject of nutrition. This page is a resource for you to get clear, reliable answers to your dietary inquiries. Feel welcome to drop by the gym or send us an email with your questions. We are here to help you reach and exceed your goals!


1. Just how important is nutrition?

At Sammamish Crossfit we believe wholeheartedly in the effectiveness of our programming for any client striving to lose weight and/or gain muscle. That said, the calories we burn are, at most, only half the equation. Nutritionists estimate that nutrition accounts for between 50-80% of what makes weight-loss clients successful. Clearly, the calories we eat are just as crucial as those we expend to maintaining a healthy lifestyle.

2. Is there one diet that’s much better than the others? Much worse?

At its core, the issue at hand is one of basic thermodynamics. To lose mass, we must burn more calories than we consume. To gain muscle/weight, the opposite must occur. Many fad diets try to complicate the issue by proposing extreme combinations of carbs, proteins, and fats, or lack thereof. SCF recognizes that our macronutrients (the ratios of carbs:proteins:carbs) and portion size is important, which is why we program the nutrition for all of our clients. However, following simple health principles of balancing meats, fruits, and vegetables while limiting  processed sugar will allow your body to carry out many of its essential functions without being laden down by unnecessary toxins.

3. Should I take supplements?

If you are taking the CORRECT supplements for your goals, absolutely! They enhance performance, aid recovery and help athletes safely take their game to the next level. However, there are especially murky waters surrounding the supplement industry. There are entire aisles of every supermarket and countless stores devoted to supplements, but frustratingly little quality guidance for the average consumer to find the right one for him or her. Sammamish Crossfit carries a line of highly reputable, evidence-based supplements not sold on the public marketplace, to ensure that we can match each client with the best supplement for him or her. We are happy to talk supplements to anyone who drops by and would like more detailed information!

4. I’ve heard a lot of rumors about eating. Are any of them true?

Sadly, quite a bit of wrong information is popularly believed regarding everything from the best/worst times of day to eat, to metabolism. To help dispel these myths, we’ve included a list of FALSE claims below to keep in mind. Some of these factors may add to difficulty in controlling appetite within movement range, but none are responsible for you not reaching your weight loss goals- unless you burn more calories than you eat, it is physically impossible.

  • Age
  • Slow metabolism
  • Menopause
  • Under eating
  • Parents (genetics or learned)
  • Number of fat cells you’re born with
  • Not training in target heart rate
  • High Fructose Corn Syrup (HFCS)
  • Not breast fed as an infant
  • Medication
  • Hormones
  • Sugar
  • Trans fat or saturated fat
  • Carbohydrates
  • Eating past 7:00PM
  • Having a baby
  • Eating “wrong” glycemic foods
  • Gut bacteria


5. Are there any “quick fixes” or ways to lose weight without drastically changing my lifestyle?

There is no shortcut to achieving the body you dream about. For the vast majority of the population, fitness does not happen by accident, and we generally believe that you get out of your body what you invest into it. That said, small changes in daily habits can have far-reaching effects. Here are a few pro-tips to help ease you into becoming a healthier you:

  • Do you know how many calories are in the coffee you drink? We all know 5 Guys fries aren’t easy on the arteries (there are 953 calories in a “regular size” serving of fries!) but many people don’t think twice about their hazelnut mocha. The easiest way to cut out 400 calories from your daily intake is to drink your coffee black. If you need cream, you can take baby steps. Switch to coconut or almond milk; have one cup instead of two. The effects will surprise you.
  • Another sneaky beverage that can undermine anyone trying to shed pounds is soda. There are no dietary benefits to soda, only empty calories. The average 12oz can of soda has 138 calories and 33 grams of sugar, while offering virtually zero nutritional value. Eliminating or even cutting back on soda helps melt fat. Plus, the more water you drink instead, the more hydrated your muscles are, which helps you work out harder. Don’t drink your calories people!
  • Do you know anyone who eats worse than you do, never works out, and is still somehow in better shape than you? So do we. Researchers were puzzled by this phenomenon too, and since they disproved the myth of people of similar age/gender having different resting metabolic heart rates, they investigated the issue further to find the cause. What they found was astoundingly simple: those who fidget burn up to twice as many calories daily as those who do not! People who moved constantly burned more calories throughout the day. What’s more: the researchers found that the body burns around twice as many calories standing as it does sitting. So, for those of us laid-back folk who do not fidget, try standing while sending an email, or doing air squats while waiting for that web page to load. It will boost your heart rate and help make exercise an easy addition to your day.

6. I still have a ton of questions. Where do I find the answers?

No worries, we are here to help! Part of our mission is to be active in the community and promote health. Drop by our gym or give us a call to chat about nutrition. We would love to talk with you and provide guidance. To find out more or to get started, click here >>


Give us your email address and someone will contact you shortly to schedule your free intro class! It’s that simple.


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