Nutrition for CrossFit
Discover how to optimize your diet for CrossFit. High caloric needs, carbohydrates, recovery. Track your macros with Voical.
Calorie calculation examples by profile
Female CrossFitter, 28 years old, 132 lbs
Competitive female CrossFitter, 28 years old, 132 lbs
Male CrossFitter, 28 years old, 176 lbs
Competitive male CrossFitter, 28 years old, 176 lbs
The unique demands of CrossFit
CrossFit combines strength, endurance, gymnastics, and high-intensity cardio. These multiple demands create high and varied nutritional needs. Unlike single-discipline sports, CrossFit engages all energy systems and requires versatile nutrition capable of supporting varied efforts.
Very high caloric needs
CrossFitters often have the highest caloric needs among recreational athletes. A CrossFit session can burn 500-800 kcal, and some practitioners train 5-6 times per week. Under-eating is the most common mistake - many CrossFitters would perform better eating more.
The crucial importance of carbohydrates
CrossFit primarily uses glycogen as fuel. Without enough carbs, performance drops dramatically. Aim for 4-7g of carbs per kg of body weight depending on intensity. On intense WOD days, increase carbs. On rest or skill work days, you can reduce.
Recovery nutrition
Recovery in CrossFit is crucial because sessions are intensive and frequent. A post-workout meal rich in protein and carbs within 2 hours of the WOD is essential. Proteins repair muscles, carbs replenish glycogen. Don't neglect this recovery window.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Nutrition Guide for CrossFit
CrossFit demands a nutritional approach that supports varied and intensive efforts. This guide explains how to optimally fuel your performance.
Why CrossFit is Unique
CrossFit combines:
- Olympic weightlifting
- Powerlifting
- Gymnastics
- High-intensity cardio
- Endurance
This variety requires nutrition capable of supporting all these energy systems.
Nutritional Structure for CrossFit
Recommended macros:
- Protein: 1.6-2.2g/kg (muscle repair)
- Carbohydrates: 4-7g/kg (main energy source)
- Fats: 0.8-1.2g/kg (hormonal health)
Typical distribution:
- 30-35% protein
- 40-50% carbohydrates
- 20-25% fats
Periodization by Training
Intense WOD days:
- Carbs: 6-7g/kg
- Pre-WOD meal 2-3h before
- Immediate post-WOD recovery
Skill/technique days:
- Carbs: 4-5g/kg
- Fewer total calories
Rest days:
- Carbs: 3-4g/kg
- Focus on protein and recovery
Sample WOD Day
Breakfast: 4 eggs, 100g oats, 1 banana, honey (750 kcal, 35g protein) Lunch: 200g chicken, 250g rice, vegetables, olive oil (850 kcal, 50g protein) Pre-WOD (2h before): 150g rice, 100g tuna, 1 banana (500 kcal, 35g protein) Post-WOD: 40g whey shake, 2 bananas, 50g honey (550 kcal, 45g protein) Dinner: 200g salmon, 200g sweet potato, broccoli (700 kcal, 45g protein)
Total: ~3350 kcal, ~210g protein, ~400g carbs
Hydration and Electrolytes
CrossFit causes significant sweating:
- Drink 500ml 2h before training
- Hydrate during the WOD
- Post-workout: 500ml minimum
- Consider electrolytes for long WODs
Mistakes to Avoid
- Under-eating: The most common mistake in CrossFit
- Fearing carbs: Essential for performance
- Neglecting recovery: Post-WOD nutrition is crucial
- Skipping meals: Inconsistent energy = inconsistent performance
Why Voical Can Help You
CrossFit demands precise nutrition adapted to each day’s intensity. Voical lets you easily track your macros, adjust your carbs based on your WODs, and ensure you’re properly fueling your performance.