Basics
The CrossFit athlete's complete nutrition guide
Nutrition guide
Fueling for WODs is completely different from conventional gym nutrition. Most athletes obsess over training but treat food as an afterthought — slower recovery, stalled performance, and plateaus that have nothing to do with effort.
Macros that actually matter
Protein: 1.8–2.2g per kg of bodyweight.
Carbs: 4–6g on training days, 2–3g on rest days.
Fats: never drop below 0.8g per kg.
Use your TDEE as the baseline and adjust every three weeks.
Timing around your WOD
60–90 minutes before: complex carbs and lean protein. Within 45 minutes after: fast-digesting carbs and protein. Your muscles are primed — don't waste the window.
The one rule most athletes break
Consistency beats perfection. Eating 80% right every day outperforms eating perfectly three days a week. Build your defaults, not your exceptions.
From The Box
RECENTLY
ADDED.
Training tips, nutrition deep-dives, and athlete stories — straight from our coaching team.
READY TO SEE WHAT YOU'RE CAPABLE OF?
Whether you're building strength for everyday life or preparing to perform at your highest level in sport, every coaching journey starts with a conversation.