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.
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