It might not come as a huge shock to know that CrossFit isn’t solely about exercise. Nutrition plays a huge part in the success of CrossFit. If you’re not eating right, it won’t matter how many burpees you can do or what weight you can lift, you won’t be optimising your fitness journey. Greg Glassman, founder of CrossFit, summarised world class fitness in 100 words in 2002 and started with this sentence:
“Eat meat & vegetables, nuts & seeds, some fruit, little starch & no sugar. Keep intake to levels that will support exercise but not body fat.”
Basically, his summary began with a couple of sentences about CrossFit nutrition, which should tell you where it sits in the hierarchy. We’re not suggesting you chuck out your chest freezer, sacrifice chocolate or switch to an exclusively raw diet, but there are some nutrition tips that can accelerate your athletic performance, and help your body to work better and be stronger.
The Benefits of CrossFit Nutrition
Fuelling your body for success is about what and when you eat. Getting the correct balance of foods, and eating them at the best times will:
- Increase fat burning and energy use in the body, so your metabolism is working even when you are sedentary
- Reduce hunger, appetite, and cravings to stop you reaching for foods that might not be as good for you
- Improve your body’s immune and stress response, leaving you feeling fitter overall
CrossFit Nutrition Plan
If you’re embarking on a CrossFit nutrition plan, you’re going to need to understand the basics of macronutrients. Macronutrients are types of food required in large amounts in the diet. There are three main types of macronutrients: proteins, carbohydrates and fats. To create a successful CrossFit nutrition plan, you’re going to need to include all three in your diet in the ideal amounts. Let’s break each one down:
1. Proteins
No other nutrient satiates better than protein. If you often feel hungry, try adding more protein to your diet. Protein is essential for building and repairing muscle, it supports immune function and helps maintain and reinforce strong bones. Protein is kind of the MVP of macronutrients for your strength training.
Foods to eat to up your protein intake include:
- Chicken & turkey
- Fish
- Egg whites
- Lean beef
- Low/non-fat cottage cheese or yoghurt
- Whey protein supplements
2. Carbs
Carbs are your friend if you’re following a CrossFit nutrition plan. They help your brain and muscles to work properly by providing much needed energy, and they refuel glycogen stores in your muscles & liver. Carbs are an especially good source of fuel during prolonged intense exercise for high performance. When utilised during exercise, carbs can delay the onset of fatigue & improve performance.
Carbs you should be cramming into your CrossFit nutrition plan include:
- Bread
- Rice
- Couscous
- Cereals
- Potatoes
- Sweet potatoes
- Pasta
- Oats
- Corn
- Squash
- Whole grains
- Vegetables
- Fruit
- Sugars
3. Fats
Finally, fat is an important concentrated source of energy & some fat is required for optimal health. Fats not only help you absorb vital vitamins but are a source of fatty acids which are crucial, particularly for CrossFit nutrition where your body needs to be at its best. You just need to choose the right fats in the right portions to fuel your strength training.
Ideal fats include:
- Butter
- Coconut oil
- Nut butters
- Egg yolks
- Avocadoes
- Fish oil
- Flaxseed oil
- Olive oil
- Palm oil
- Almonds
- Brazil nuts
- Walnuts
4. Micronutrients
Smaller but no less important, micronutrients are an essential component of a decent CrossFit nutrition plan. Micronutrients are all the vitamins and minerals that contribute to overall health. Micronutrients like Vitamin B12, Vitamin C and magnesium are needed for energy, immunity and blood cell renewal. So make sure you’re getting lots of leafy greens and colourful veg into your diet. We’re not giving you a list of acceptable veg, because it would be a very long one – they’re all good.
When To Eat
Theoretically, you can eat when you want, but getting certain nutrients at certain times does have its benefits when looking at CrossFit nutrition. As a guide:
- Try to eat a balanced meal containing carbs and protein about 1-2 hours before your workout. This will give you the energy you need to send it
- About 30 minutes to an hour after a workout get in a meal containing protein and carbs to aid muscle recovery and glycogen replenishment. This could just be a protein shake or a bar if you’re eating on the fly, but do try to have something
Simple Nutrition Tips To Get Started
Now that we’ve hashed out what you should be eating and when, let’s go over some simple nutrition tips to get you on the right road.
1. Clear Out The Crap
Go through your fridge, your cupboards and that secret stash of sweets you’ve got and get rid of anything that doesn’t fit with your CrossFit nutrition goals. This includes expired foods, over processed foods and all the junk that you reach for after a long day at work. Starting with a clean slate/kitchen is the foundation for improving your nutrition.
2. The Plate Method
As a good starter nutrition tip, the plate method can guide you in how much of which foods to have on your plate for each meal. It goes a little something like this: Fill ½ your plate with non starchy vegetables, ¼ of your plate with lean protein & ¼ with a carb source. Lastly as an option you can add a little of your favourite fat option, such as a sprinkling of seeds or some ripe avocado.
3. Supermarket Shopping
A simple rule for shopping is to stick to the outer aisles of the supermarket. Add fresh brightly coloured fruit & vegetables, frozen berries, beans, lentils, lean meats, fish, free range eggs, whole grains, milk, Greek yoghurt & nuts & seeds into your cart. Venture into the inner aisles for canned fish or beans as well as herbs & spices.
4. Nothing Is Off Limits
As we’ve covered, there are a lot of foods that contribute to a CrossFit nutrition plan. Any outdated concepts of good/bad food don’t apply. Food is meant to be enjoyed and when you restrict something, typically you want it more. We’d actively encourage you to choose a couple of treats to enjoy. For some people that might be a bowl of strawberries, for others, a Jammie Dodger and a brew. If you like it, eat it.
Nutrition Tips Summed Up
- When you’re first looking to modify your nutrition to improve your CrossFit gains, you need to look at your intake of macronutrients. So, proteins, carbohydrates and fats.
- Then also make sure you’re getting enough veg for essential vitamins and minerals
- Try to eat at optimum times to maximise the benefits of what you’re eating.
- Have a good clear out of foods that aren’t serving their purpose and be mindful when supermarket shopping
- Follow the plate method for meal times
- Pick a couple of treats you can enjoy
That’s some straightforward nutrition tips in a nutshell. Trust me, there’s a lot more to add to the conversation but overwhelm never achieved anything, so we’ll just start with these.
CrossFit Nutrition & Training With CrossFit 3D
CrossFit 3D doesn’t just bring you a CrossFit program that will unlock your potential, but our coaches are on hand to help with every aspect of your CrossFit training. That means nutrition tips too. We’re always about to answer any questions and make sure you’re squeezing every bit out of your CrossFit experience. Get started with CrossFit 3D and try us for 4 weeks to see how much we enjoy bringing you epic CrossFit classes, and providing you with CrossFit nutrition tips that will take you further.
