Nutritionguidelines for our CrossFit athletes: Part 1

At CrossFit The Challenge we want to see you succeed at achieving your goals!

Here is part 1 of our series to optimize your health and performance through nutrition:


  1. Calculate daily caloric needs: Determine the athlete’s daily caloric needs based on their age, gender, weight, height, and activity level. Aim for a calorie intake that supports weight loss or maintenance, depending on their goals.
  2. Focus on protein: CrossFit workouts place a high demand on muscle mass, so it’s important for athletes to consume adequate protein. Aim for at least 1 gram of protein per pound of body weight. Good protein sources include chicken, fish, beef, eggs, and dairy products.
  3. Include complex carbohydrates: CrossFit workouts require a lot of energy, so athletes need to consume enough carbohydrates to fuel their workouts and support recovery. Focus on eating complex carbohydrates such as whole grains, fruits, and vegetables.
  4. Include healthy fats: Fats play a vital role in hormone production and recovery, so it’s important for CrossFit athletes to include healthy fats in their diets. Good sources of healthy fats include avocado, nuts, seeds, and olive oil.
  5. Hydrate properly: CrossFit workouts can be intense and can cause a lot of sweating, so it’s important for athletes to stay hydrated. Aim for at least 64 ounces of water per day, and more if you’re sweating a lot during workouts.
  6. Plan for pre- and post-workout nutrition: To optimize performance and recovery, it’s important for athletes to eat a balanced meal before and after their workouts. A pre-workout meal should include carbohydrates for energy, and a post-workout meal should include protein for recovery and carbohydrates for replenishing glycogen stores.
  7. Limit processed foods: Processed foods are often high in added sugars and unhealthy fats, so it’s best to limit their consumption. Stick to whole, minimally processed foods for optimal health and performance.
  8. Be mindful of portion sizes: Even healthy foods can contribute to weight gain if consumed in excess, so it’s important to be mindful of portion sizes. Use measuring cups and food scales to help you control portions.