Fuel for Performance: A Simple Guide to Nutrition for CrossFitters 🥦💪
- CrossFit Torian
- Jul 17
- 2 min read
Updated: Aug 5
You can’t out-train a poor diet—and if you’re serious about getting the most out of your CrossFit training, what you eat matters just as much as what you lift.
Whether you’re chasing PRs, aiming to recover faster, or simply want to feel better in and out of the gym, dialling in your nutrition can be a game-changer. Here’s a simple breakdown to help you fuel your training the right way.
1. Eat for Performance, Not Perfection
You don’t need to weigh every gram or cut out entire food groups to make progress. The key is eating real food, in the right amounts, at the right times.
Start here:
✅ Meat & eggs
✅ Vegetables
✅ Nuts & seeds
✅ Some fruit
✅ Little starch
🚫 Minimal processed sugar or junk
2. Prioritise Protein
Protein is the building block of muscle—and essential for recovery after those big lifting sessions or Open-style metcons. Aim to include a source of protein at every meal, whether it’s eggs, chicken, fish, beef, tofu, or a quality protein powder.
General target: 1.5–2g of protein per kg of body weight daily.
3. Carbs Are Your Friend (Not the Enemy)
Doing CrossFit without carbs is like trying to drive with no fuel. Your body needs carbohydrates to perform, especially when workouts get intense.
Focus on whole food sources like:
🍚 Rice
🥔 Potatoes & sweet potatoes
🍌 Fruit
🥦 Veggies
⏰ Pre- and post-workout are key times to include carbs for performance and recovery.
4. Hydrate Like You Mean It
You sweat a lot in CrossFit—so drink accordingly. Even mild dehydration can impact performance, mood, and recovery.
💧 Start your day with water
💧 Drink consistently throughout the day
💧 Add a pinch of salt or electrolytes during long or sweaty sessions
5. Supplements? Keep It Simple.
Stick to the basics:
Whey protein – Easy post-WOD recovery
Creatine – Backed by science for strength, power, and brain health
Omega-3s – Great for inflammation and recovery
Magnesium – Supports sleep, muscle function, and recovery
No magic pills. Just smart support.
6. Eat to Support Your Goals
Trying to build muscle? You’ll need more food.
Trying to lose fat? You’ll need to be in a slight calorie deficit—but still fuel your training.
If your energy is low, your recovery is poor, or you’re not making progress, your nutrition might be the missing link.
Final Thoughts
Nutrition doesn’t have to be complicated—but it does have to be consistent. Prioritise whole foods, get enough protein, fuel your sessions with smart carbs, and drink more water than you think you need.
And most importantly: don’t overthink it. Your nutrition should support your training and your life—not add more stress.
Need more help? Chat to a coach. We’re always here to support you on your journey—in and out of the gym.
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