Nutrition is a key component of optimising performance and recovery in CrossFit workouts. Here are some guidelines on how to structure your nutrition around CrossFit training:

Pre-Workout Nutrition

  1. Timing: Consume a balanced meal 2-3 hours before your workout. This allows enough time for digestion and nutrient absorption.
  2. Macronutrients:
    • Carbohydrates: Aim for complex carbs like oatmeal, sweet potatoes, or whole grains to provide sustained energy.
    • Protein: Include a moderate amount of protein to support muscle repair and growth, such as chicken, fish, tofu, or Greek yogurt.
    • Fats: Include healthy fats like avocado, nuts, or olive oil, but keep the quantity moderate as fats take longer to digest.
  3. Hydration: Ensure you are well-hydrated by drinking water throughout the day leading up to your workout.

During Workout Nutrition

Hydration: Drink water regularly during your workout. For sessions longer than an hour, consider a sports drink that provides electrolytes.

Post-Workout Nutrition

  1. Timing: Aim to eat within 30-60 minutes after your workout to optimize recovery.
  2. Macronutrients:
    • Protein: Essential for muscle repair and growth. Good sources include protein shakes, lean meats, eggs, or legumes. Aim for around 20-30 grams of protein.
    • Carbohydrates: Replenish glycogen stores with complex carbs like brown rice, quinoa, or whole grain bread. Pair this with a serving of fruit.
    • Fats: Include a small amount of healthy fats to support overall recovery, such as nuts, seeds, or avocado.
  3. Hydration: Continue to hydrate post-workout to replace fluids lost during exercise.

Sample Meals

  • Pre-Workout: Oatmeal with a banana, a scoop of protein powder, and a small handful of nuts.
  • Post-Workout: Grilled chicken with quinoa and steamed vegetables, or a smoothie with protein powder, spinach, berries, and almond milk.


  1. Protein Powder: Convenient for meeting protein needs post-workout. We stock True Protein at the gym.
  2. Creatine: Can improve performance in high-intensity workouts and support muscle growth.
  3. Electrolytes: Important for maintaining hydration, especially in hot environments or during long workouts.

For optimal training and recovery, these are some key points to take into consideration.

For further help, the coaches are happy to point you in the directions of a qualified nutritionist /dietician. Happy Fueling

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro