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CrossFit nutrition can be a challenging aspect of training for many athletes. However, with the right tips and tricks, it is possible to stay on track and fuel your body properly for optimal performance. This article will provide you with practical advice on how to nourish your body and reach your fitness goals.

Hydration is Key for CrossFit Nutrition

Hydration is a critical aspect of CrossFit Games nutrition, as it plays a vital role in supporting athletic performance and recovery. Staying hydrated helps regulate body temperature, maintain proper joint function, and prevent muscle cramps. Adequate hydration also helps the body absorb essential nutrients and transport waste products. CrossFit athletes should aim to drink at least half their body weight in ounces of water each day, and even more on intense training days.

Additionally, electrolyte-rich beverages or supplements can help replace lost fluids and minerals during intense workouts.

Dial in on your CrossFit Nutrition

It is best to plan your nutrition several weeks in advance to see the best results in your performance. Gradual changes to your diet, hydration, and macronutrient intake can improve energy levels, endurance, and recovery. Focus on whole, nutrient-dense foods and proper portion control for optimal results.

Counting Carbs for CrossFit Nutrition

Carb counting can be helpful for optimizing your nutrition for CrossFit training and competition. It’s important to consume enough carbohydrates to fuel high-intensity workouts and replenish glycogen stores. Adequate protein intake is also crucial for recovery and muscle repair. While sugar should be limited, complex carbs like rice and sweet potatoes can provide sustained energy.

Incorporating a balanced mix of macronutrients, including healthy fats, can ensure that your body has the nutrients it needs for optimal performance.

Plan your CrossFit Nutrition

Proper nutrition planning is crucial for success in the CrossFit Games. Writing out a meal plan ahead of time and sticking to it can help ensure that you’re consuming adequate nutrients to fuel your training and support recovery.

This plan should take into consideration factors such as the timing of meals, portion sizes, and macronutrient balance. It’s also important to avoid making sudden changes to your diet close to the event, as this can disrupt digestion and energy levels. Maintaining discipline and sticking to the meal plan can help optimize your performance and reach your goals.


If you can plan your workout accordingly and for your pre-workout eat a meal roughly 2 hours before consisting of lean protein and carbs. This will be your immediate fuel. Avoid fats and fibre. What is important is that you don’t try anything new. Stick to what you know and you will get the best results.

CrossFit Nutrition During a Workout

During a CrossFit Open workout, it’s important to focus on hydration and replenishing fluid loss from sweat. Since the workouts are typically of short duration, there is usually no need for additional fueling in the form of food or supplements.

Drinking water before, during, and after the workout can help prevent dehydration and maintain performance. However, for longer or more intense training sessions, a pre-workout snack or meal may be necessary to provide energy and support recovery as mentioned above. It’s important to listen to your body and adjust your nutrition accordingly to ensure optimal performance.

Post-WOD CrossFit Nutrition

Post-workout nutrition is important for recovery and repair after a CrossFit Open workout. Consuming a combination of carbohydrates and protein within 30 minutes to an hour after exercising can help replenish glycogen stores and support muscle repair.

Adding 25g of carbohydrates to a recovery drink is a simple way to achieve this. High glycemic sources of carbohydrates, such as dextrose or a banana, can quickly replenish energy levels. It’s also important to rehydrate with water or an electrolyte-replacement beverage to replace fluids lost through sweat. Proper post-workout nutrition can help optimize recovery and improve performance in future workouts.


In conclusion, proper nutrition is a crucial component of successful CrossFit training and competition. By counting macronutrients, planning meals, focusing on hydration during workouts, and replenishing with the right nutrients post-workout, athletes can optimize their nutrition and performance. By incorporating the tips and tricks discussed in this article, CrossFit athletes can stay on track and achieve their fitness goals. Remember to listen to your body and make gradual, sustainable changes for the best results.

Get in-touch with Coach Cathy if you’re looking for personalised advice regarding nutrition.  Cathy is a qualified and experienced nutritionist with a passion for helping people through correct nutrition.  

Follow our instagram to not miss Coach Cathy’s recipe shares.   


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