Fuel for the CrossFit Athlete

Your training and game day nutrition guide

Most crossfiters fall into the trap of wanting to chase ascetics and performance. The reality is the top crossfitters in the world make up 1% and focused on performance. There looks as just the expression of their genes and not a sole reflection of how hard, often or long they train. Although all of that certainly develops them as athletes on a performance basis.. their looks are merely a by product of their work.

Most of my clients, under eat and over train. Their body can’t perform when fuel is low, so they barely reach their “genetic performance potential.” They are forever trying to get abs, lean up and become athletes. This creates a lot of issues.

  1. clients never get anywhere in the sport, as they do not eat enough to fuel gains in performance.
  2. clients do not achieve their ascetic goals, as they create metabolic damage by either starving their bodies (1200 calories or less) or they are training too hard.
  3. they aren’t educated in nutrition on what calories are required to hit their goals, with their lifestyle, with their chosen discipline of training.

That is where we come in! We want you to be aware of how much it takes to compete in the sport of Crossfit. Your body will reflect its healthiest gene expression from the right nutrition to fuel your goals. Just have a moment to be honest, does that concept not work for you? If you prioritize ascetics over your performance, body building might be a better style of training. Then you can really dial in how you sculpt your body.

If you decide you still want to compete in Crossfit, here is an example of a female crossfitter’s nutrition.

Average Training Day Calories

Protein - 125g — 150g

Fat - 40–60g

Carbs - 250–330g

Competition Day Breakdown

Breakfast:

Protein  - 4 eggs

Fat  -  2 TBSN of nut butter

Carbs - 2 slices of toast or English muffin

60 Minutes before training:

Carbs  - 30g of Beetroot juice + 30g of Carrot Juice

____

Post-Training:

Protein  -  1 scoop protein powder or (25g chicken breast)

Carbs  - 15g of sweet potatoes or rice + 15g of fruit (orange or pineapple)

60 Minutes before next session:

Carbs  -  30g of Beetroot juice + 30g of Carrot Juice

____

Post-Training:

Protein  - 1 scoop protein powder or (25g chicken breast)

Carbs  -  15g of sweet potatoes or rice + 15g of fruit (orange or pineapple)

60 Minutes before next session:

Carbs  - 30g of Beetroot juice + 30g of Carrot Juice

____

Post-Training:

Protein  - 1 scoop protein powder or (25g chicken breast)

Carbs  - 15g of sweet potatoes or rice + 15g of fruit (orange or pineapple)

Dinner:

Protein - 25g of meat

Carbs - 30g of starchy potatoes

Fat - 20g such as 1/2 avocado

Meal before bed:

Protein- 25g of Casein

Fat- 10g of nut butter

Water consumed during the day: 3 – 5L depending on time gap between events!

So much food to intake and it ranges from 2200 – 3500 calories a day for female athletes looking to take their game to the next level. This number will vary depending on if they compete, how many days they train, if they are “in season” or taking an “off season” and hours per session.

Variables will reflect what energy system they are working with that day and what their outside stress is like. It’s a minefield to be honest, unless it is something you can devote your time to properly. Most people have full time jobs and work in their spare time not sleeping, working or training. Time being the biggest asset and most of us short on it!

Any questions about what your day to day, training or competition nutrition should look like, feel free to reach our nutrition coach. Who can get you set up with a nutrition plan to get you performance ready!

Smart Performance