Simple Nutrition To Fuel You For CrossFit

Coach Lukes 5 Nutrition Tips for CrossFit Athletes

So you want to crush your CrossFit workout. Welp, it isn’t just about being good at the movements— yeah thats the main part, but honestly you can even crush your scaled CrossFit workouts and maybe level up sooner if you do this...Fuel your body the right way!

Eating right can enhance your performance, it can increase your rate of recovery which also aids in reducing injury risk, and it can also increase your overall endurance and stamina!

Here are five simple things you can do as a CrossFit athlete to help maximize your training results! Shoot, you don't need to be a CrossFit athlete, a simple human who wants to get better is all you need to be!

1. Prioritize Protein for Muscle Recovery
Protein is one of 3 Macronutrients. It is made up of long chain amino acids which are the building blocks of muscles, tissues and enzymes.
When you workout, you're using those things, A LOT, and so to keep building and repairing them, you need more protein!
Key Takeaway: Include a high-quality protein source in each meal. Think lean meats, fish, eggs, dairy, or plant-based options like tofu and legumes.

2. Fuel Up with Complex Carbs
Carbs are your body’s primary energy source. The natural and complex carbs are our friends!
The carbs we want to stay away from are things like processed food and sugars, enriched flour and high fructose corn syrup...those are the things most people are talking about when they say to cut out carbs!
Key takeaway: Focus on complex carbohydrates like sweet potatoes, brown rice, oats and whole wheat bread. These provide the energy we need to stay at those tough workouts.

3. Stay Hydrated and Replenish Electrolytes
Staying on top of your hydration can be the difference maker on those long workouts. It can keep you from dehydration which can lead to fatigue and decreased performance. Water may be the most essential, and easy thing we can add to not only curb a food craving that was disguised as a liquid craving, but to also increase muscle recovery, regulate body temperature and stay focused!
Key takeaway: Aim for at least 3/4 of a gallon of water (water only, nothing mixed with water) Carry along some electrolyte supplements like LMNT or make sure to have a banana a day!

4. Don’t Fear Healthy Fats
You gotta eat more to lose more!
It's so true! Think about a glass half full, it just sits there and gets stagnant. But if you fill it up, it replaces the old with new! Fats also support brain function and energy so keep it fresh!
Key takeaways: Include sources like avocados, nuts, seeds, and olive oil in your meals to promote overall health and sustained energy.

5. Time Your Meals for Optimal Performance
Eating the right foods at the right time can improve workout performance and recovery drastically. Try to eat a balanced meal 2-3 hours before training but keep it simple if your within an hour (something like apple sauce, banana or a protein shake), and afterwards, refuel with a mix of protein and carbs within an hour after finishing your workout.

Proper nutrition is just as important as the training itself. Start using these tips and see the difference in your overall performance! And if you need help, talk to us and we can help you sort some things out with some nutritional guidance specifically for you and your needs!

Which tip are you going to focus on this week? Let us know!

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