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Our CrossFit Trainers Talk: The Nutritional Needs Of A CrossFitter

Nutrition is not about following a diet, it’s about maintaining a lifestyle so that you can support your body and give it what it needs when regularly taking part in intense CrossFit programs.

Finding a happy medium is the key to helping you get the best results, so for us to tell you never to eat chocolate again would not only be an unrealistic goal to set but it would also be pretty mean!

So What Should I Eat?

We’d recommend simply eating quality foods; things that our bodies were made to eat.

Start by stocking up on lean meats, fruits and vegetables, nuts, and seeds. Unfortunately, grains, bread, and other processed carbohydrates don’t fall in to the ‘natural’ category and should be avoided if possible. However, we don’t suggest completely eliminating anything from your diet at first as it’s the small but sustained changes that will make you more likely to stick to this way of eating.

Fuel your body in proportion to how much athletic activity you are doing and make sure the meal is balanced. Try and stick to the following portions on each plate to achieve the best results – 40% carbs, 30% protein, and 30% fat.

What do I Eat Before A Workout?

Eat just as healthily as you would any other day but to truly optimize your performance during a workout, it’s all about the timing!

Very rarely will someone want to eat just before they go to their CrossFit sessions as this can cause nausea. Most would prefer perhaps eating an hour prior.

However, your performance will suffer if you don’t provide your body with any fuel at all. We’d propose eating a good quality meal 1 to 3 hours before hitting the box!

What Do I Eat After A Workout?

 The reason you need to refuel after a workout is to aid your body’s recovery and begin tissue repair. For this you need to replenish glycogen stores and provide your body with protein. So, chow down on fast absorbing carbohydrates such as fruit, berries or even sweet potato and fast absorbing protein such as eggs or whey protein.

 Not only will you improve the results of your next workout by doing this but you’ll decrease your hunger throughout the day as well.

At our CrossFit gym in Essex, it is important to us that you are not only getting fit and are made to feel welcome, but that you are eating correctly in order to maximise your potential! Unlike your average gym in Essex, we focus on supporting each of our members individually.

For more tips on getting the most out of your workouts subscribe to our newsletter or keep an eye on this blog page!


Thrusters – 3-3-2-2-1-1 – build to a 1RM



21-15-9 reps of

Thrusters 42.5/30k
Pull ups


5 min EMOM every 30 seconds 5-10 push ups