The best diet for CrossFit practitioners starts with reducing consumption of highly processed and fatty foods, and the intense nature of the activity makes sports nutritionists recommend partial or total changes in eating habits for most people.

Foods that are full of fat or that go through several industrial processes when they are manufactured have an inflammatory capacity that can interfere with performance and even facilitate injuries, such as muscle contractures .

They slow down the muscle fiber recovery process and make our body feel overly tired or more tired than it should be.

Anyway, those who adopt this lifestyle need to eat “real food”: food that enhances the benefits of CrossFit for the body. We have suggestions for you below.

healthy carbs

Carbohydrates provide most of the energy needed for an athlete to perform their workouts. Therefore, you should not exclude them from your diet specifically aimed at better CrossFit performance.

Want a suggestion? Choose more complex carbs. Between them:

  • potatoes of all kinds;
  • all fruits, especially those that contain a lot of water;
  • tapioca;
  • oat; or
  • wholemeal breads and pastas.

Eat the foods that belong to this group in moderation, but be sure to consume them!


Protein plays an essential role in building muscle tissue and recovering after training, so make sure you include it in your diet.

Don’t forget to vary your sources to get a greater variety of amino acids. We leave some possibilities:

  • dark green vegetables;
  • lean meats; It is
  • chickpeas, beans or lentils.

Among lean meats, you can choose red or white meat. Just always opt for the lower-fat options, okay?

good fat

Yes! Fat has a vital role in the practice of sport, as long as it is the famous “good fat”. She plays the role of ensuring a reserve source of energy, especially in those longer workouts.

To consume good fat, include in your diet:

  • peanut butter;
  • avocado; It is
  • nuts and other oilseeds.

It is worth emphasizing: if you want balance and variety in your meals so as not to eat anything too much or too little, prioritize consulting a nutrition professional.

anti-inflammatory foods

Also include foods with anti-inflammatory action in your diet, which act by reducing the production of prostaglandins and oxytocin, substances that hinder the recovery of muscles impacted by training.

Ginger, saffron and honey fit in juices, smoothies or morning shots can accompany fruits and salads, depending on your taste. Do the test! And, if your goal with CrossFit practice is weight loss, take advantage of changing your habits to make even more adjustments to your diet. They will be welcome.

Does the diet change if I want to lose weight with CrossFit?

Even if your goal is to lose weight practicing CrossFit, keep a reasonable intake of carbohydrates, remembering that training always requires a lot of energy and know that you can burn up to 1,000 calories in one hour of practice!

Change the source of your macronutrients in a healthy and balanced way and regulate the amount of food as you feel the need with the help of a nutritionist.

Consume more fruits than tubers and breads and enjoy more oilseeds as sources of fat. Prefer proteins of plant origin, balancing your consumption with those of animal origin and don’t go without eating: both before and after exercise.

After all, can you eat before CrossFit?

The answer to this question is yes: eating properly before training makes a lot of difference and helps to avoid that annoying feeling of fatigue, dizziness or even fainting. Eating after training is also important, especially to replace lost minerals.

Sports nutritionists recommend having a pre-workout meal about 40 to 60 minutes before starting your workout, so your body has enough time to digest and absorb nutrients.

At this meal, the orientation is to consume more fiber and protein, especially if you don’t want to feel the discomfort caused by a possible “full belly”.

Betting on shakes with caffeine, taurine or maltodextrin is also worth it if you’re out of time! They give that energy boost and delay muscle fatigue, as well as being easily absorbed by the organism.

Can you count on the clock off to plan what you’re going to eat? Understand ahead what to take into account when organizing.

What to eat before CrossFit training?

Bearing in mind that CrossFit exercises are very versatile, to decide what to eat before arriving at the box – where the exercises are practiced – you need to think about what type of WOD is scheduled in your day.

For short and intense workouts, you will need a lot of energy available in a short time, so choose to consume more carbohydrates and roots, such as potatoes, cassava and yams, which are good options.

If you prefer something lighter, a tapioca with banana and molasses is also a great option and, when looking for convenience, nothing better than sweeter fruits, such as banana or papaya. How about a porridge with one of them and oatmeal? Excelent idea!

For strength or endurance training, which tests your muscular endurance and energy reserves, the ideal is to consume foods with a lot of protein and at least one source of good fat. We recommend avocado or foods prepared with coconut oil or peanut butter.