Nutrition for a CrossFit athlete is a whole other kettle(bell) of fish, so how should you approach it?
Macronutrient prescriptions for CrossFit athletes should differ drastically to other athletes or regular gym-goers. While a lot of CrossFit enthusiasts and athletes are in great shape, the goal isn’t aesthetic, it’s performance.
So what might macronutrient prescriptions look like for this?
Protein
While higher protein feedings can be great for body composition, we have to remember that supreme leanness isn’t the goal, instead it’s to ensure we get in enough fuel. While 0.8g per lb of bodyweight is the minimum amount required, I recommend an intake of 1.5g per lb because of just how nervous system-dominant CrossFit is, which could potentially send you into a catabolic state.
Fat
Fat is an essential nutrient like protein, however it’s not a primary fuel source for CrossFit athletes due to the highly anaerobic MetCons (metabolic conditioning) etc. While 0.5g per lb the is considered the minimal dose, I’d ramp this up slightly to 0.75g per lb, because of how taxing CrossFit could be on our hormone production (fat is essential for hormonal production).
Carbs
Perhaps the most important factor when it comes to CrossFit for multiple reasons. Carbs will aid in the reduction of stress, fuel performance, and restore muscle glycogen, increase thyroid output – so it’s important CrossFit athletes get enough carbs in their diet.
How many carbs, I hear you ask? It depends on your training days. But your carbs can range anywhere from 3g per overall bodyweight, up to 10g per overall bodyweight. Depending on how hard a CrossFit athlete plans to hit it that week will affect how many carbs one needs (glycogen restoration can occur up to 35 hours).
If you are a CrossFit athlete, tell us about your approach to nutrition, and tag us in your posts on Instagram at @thenewplex and @jopo619.