Behind every champion athlete is a solid nutrition regimen designed with a specific goal in mind. When you’re the fittest man on earth like CrossFit Masters Champ, Shawn Ramirez, you don’t mess around with your diet. It’s a science. Sometimes that science even includes donuts!
Fitmark Ambassador, Shawn Ramirez: Post-Workout – Krispy Kreme – Oops, did I say that? I meant ‘Keep it Clean!’ 😀
Let’s start with breakfast and Shawn’s favorite green smoothie: “My favorite recipe and meal is my morning ‘Green RAMachine,’ as my kids would call it!”
Shawn Ramirez Green RAMachine
- 8 oz water
- 8 oz coconut or almond milk
- 1/2 cup ice
- 1 cup frozen fruit medley (strawberry, pineapple, peaches)
- 1/2 banana
- 1 cup oatmeal (old fashioned or steel oats)
- 1 tsp spirulina (great antioxidant, anti-inflammatory and a powerful superfood)
- 2 scoops of vanilla protein
“Blend it up and Power it up!”
Shawn splits his meals into six portions spread out throughout the day to keep his body fueled and performing at its optimum. He says,
“My eating is based on a macro-nutrient balanced intake. I eat 6 meals a day, consisting of lean protein, complex carbs and healthy fats.”
Shawn The Ram’s Daily Meal Plan
- Lean protein sources (50-60g per meal), chicken, lean meats, turkey, fish, shrimp.
- Complex Carbs (50g per meal), oatmeal, sweet potato, rice, Ezekiel bread.
- Fats – I stick with almond butter, non-hydrogenated peanut butter, walnuts, almonds, olive oil.
The closer Shawn gets to the Games, the stricter his diet becomes. This includes sticking to a meal prep routine, using his trusty Shield from Fitmark Bags:
“Meal Prep comes into play when I dial-in for the Games. This year I started dialing in 10 weeks out. Ideally, you want 12 weeks out of a major competition and a minimum of 8 weeks out. This is where I measure all my food and am precise on my nutrient timing. I eliminate all breads, simple sugars but CANNOT give up my Dark Chocolate Morsels at night (It’s a SUPERFOOD!)”
Timing is everything when it comes to making the most of your food. Food is fuel, food is endurance and food is recovery. For a pre-workout meal, Shawn relies on the power of his Green RAMachine to get him revved up. To keep the fire stoked during his WOD, he’ll “eat bananas with peanut butter and lots of water.” He says,
“You’ll often find me gnawing on a sweet potato in passing and chicken breasts.”
For post-workout nutrition, Shawn stresses eating clean:
“This is so important to keep it clean with your intake following workouts and especially post comps. This is when your body is broken down and needs to feed on the good stuff in order to have a rapid recovery.”
When you train as hard as an athlete like Shawn The Ram, you need to supplement your diet for improved performance and recovery.
Master Athlete Shawn Ramirez Supplementation
- PurePharma–3 daily pack which includes my essentials (Omega 3’s, Magnesium and Vitamin D)
- Creatine ‘Micronized’
- Beta-Alanine (pre-workout)
- MCT Oil (pre-workout)
- PurePharma Protein
- Waxy Maze (powdered starchy carb)
That brings us full circle back to the subject of donuts and favorite cheat foods. What was that again, Shawn?
“My Achilles heal is donuts! I can knock out a dozen, sub 30 second! I also have to have something sweet late at night to curb my craving and sweet tooth, and that’s when I resort to a Healthy Choice Mocha Bar or a small palm full of Dark Chocolate Morsels.”
We’ll leave it there on a sweet note. Stay tuned next time when we talk to Shawn about his BattleFrog Obstacle Race Series, and the work he does to inspire kids to get fit.
Sport Your Lifestyle
The Fitmark Team