To support your CrossFit training, it’s important to fuel your body with appropriate nutrition. Nutrition isn’t ‘one-size-fits-all’, and advice and guidelines can vary enormously from person to person, depending on their goals and needs. ‘Healthy eating’ for one individual might drastically under-fuel another individual, so it’s important to bear in mind that most healthy eating tips are no absolute, and personal circumstances will always play a huge role.
That being said, we’re here to share are a few general healthy eating tips to help optimise performance and recovery. Note that in this article we are intentionnaly focusing on foods you to include in your diet, rather than reeling off a list of ‘forbidden foods’.
Prioritise Whole, Nutrient-Dense Foods
Focus on consuming a variety of whole, unprocessed foods that are rich in nutrients. Include lean proteins (such as chicken, fish, tofu, or legumes), fruits, vegetables, whole grains, and healthy fats (like avocados, nuts, and olive oil) in your meals. These foods provide the essential nutrients, vitamins, and minerals needed for optimal performance and recovery.
Adequate Protein Intake
Protein plays a crucial role in muscle repair and growth. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy, or plant-based options like tofu, tempeh, legumes, and quinoa. Consuming an adequate amount of protein can help support muscle recovery and optimise training adaptations.
Carbohydrates for Energy
Carbohydrates are the body’s primary source of fuel, particularly during intense workouts. Include complex carbohydrates such as whole grains (oats, brown rice, quinoa), starchy vegetables (sweet potatoes, butternut squash), and fruits in your meals to provide sustained energy for your CrossFit sessions.
Healthy Fats for Satiety and Energy
Include sources of healthy fats in your diet to support satiety, energy, and overall health. Opt for foods like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel) that provide essential fatty acids and promote reducing inflammation.
Proper hydration is crucial for performance and recovery. Drink water consistently throughout the day and ensure you’re adequately hydrated before, during, and after your workouts. Pay attention to your body’s thirst cues and aim for clear or pale yellow urine as an indicator of hydration.
Pre- and Post-Workout Nutrition
Fuelling properly before and after your CrossFit workouts is important for optimal performance and recovery. Consume a balanced meal or snack containing carbohydrates and protein about 1-2 hours before your session to provide energy and support muscle function. After your workout, replenish your glycogen stores and aid muscle recovery by consuming a combination of carbohydrates and protein within 30-60 minutes.
Listen to Your Body
Pay attention to how different foods make you feel and perform. Experiment with different dietary approaches and find what works best for your individual needs and preferences. Everyone is unique, and it’s essential to listen to your body’s signals and adjust your nutrition accordingly.
Healthy Eating for YOU
Remember, nutrition is highly individual, and what works for one person may not work for another. If you aren’t sure where to start and feel like you’re struggling to establish habits for healthy eating, reach out to the team at UV! Our trained, dedicated coaches offer 1-2-1 nutrition coaching and support with personalised guidance based on your specific needs and goals.