Hey Reader,
This week, we’re diving into a topic that fuels every PR, every WOD, and every step toward your fitness goals: nutrition.
If you’ve ever felt like you’re not performing your best in the gym or struggling to recover after tough sessions, you’re not alone.
Nutrition is often the missing link for CrossFit athletes who want to level up their performance but feel stuck in a cycle of trial and error.
The good news?
You don’t need to guess anymore.
You can unlock your full potential in the gym and beyond with the right macronutrient balance, meal timing, and hydration strategies
Before we begin...
I am looking for 5 CrossFit athletes who want to improve their CrossFit performance without joint pain holding them back in under 12 weeks with my 1:1 Pain-Free Performance program.
To learn more reply to this email "TRAIN" or book your free consultation here.
This Week's Training
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Day 1 - 1/6/2024
A) Ring Muscle-up (or strict C2B) - 30 reps for time.
B) Push Jerk - 5 x 1; Build to a max in 15 minutes
C) Bent Over Cuban Rotations - 30X1; 3 x 10; rest 1 btw sets
D) MAP 4 Mixed Modal Work
4 Sets @ sustained effort
2:00 min AMRAP; Rest 1:15’ btw
10 Hang Power Clean 95/65#
8 Burpee Pull-Ups
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
Deep Dive
How To Build A Performance-Based CrossFit Diet Plan
Nutrition is the foundation of your CrossFit performance, fueling the strength, endurance, and recovery you need to excel in every workout.
Whether you're tackling workouts of the day or training for the CrossFit Games, the right diet ensures your body’s needs are met at every stage.
The problem is that nutrition can be a polarizing topic because there are a few ways to skin the cat.
However, after receiving a Master's in Nutrition coaching nutrition at the Division 1 NCAA level, 12 years of working with CrossFit clients on their nutrition, and the overwhelming body of research, I’ve come to understand what the ideal diet is for performance.
A well-designed performance-based CrossFit diet plan includes proper macronutrient profiles, meal timing, hydration, and personalization.
These elements work together to support muscle growth, stabilize energy levels, and improve body composition.
This newsletter will guide you in building a performance-based eating plan tailored to your goals, empowering you to achieve the best results in your CrossFit workouts and beyond.
The Role of Macronutrients in CrossFit
Macronutrients are the building blocks of your CrossFit nutrition plan, each playing a critical role in fueling your workouts and recovery.
Carbohydrates are your body’s primary energy source, especially during high-intensity workouts.
Sounds like CrossFit, right?
They replenish glycogen stores, ensuring you’re ready for intense training sessions.
Protein supports muscle repair and growth, providing essential amino acids that help you recover faster and build lean muscle mass.
Healthy fats, such as those from avocado or olive oil, offer improved vitamin absorption and are essential for hormonal balance, which impacts your performance and recovery.
Ideal Macronutrient Ratios for CrossFit
Your macronutrient needs depend on your workout intensity and goals.
A typical performance diet for CrossFit athletes includes:
- Calories between 16-20x your body weight in pounds
- 45-50+% carbohydrates
- 30-35% protein
- 20-30% fat
Higher calorie and carbohydrate intake is needed for endurance athletes or those training with higher volume.
If you take a daily CrossFit class but have performance goals, the lower to mid-range calorie, carbohydrates, and protein can work.
But, this is best sorted out with a coach.
Practical Applications
To meet these macronutrient goals, plan meals with a mix of protein, fats, and carbs at each meal.
For example, pair grilled chicken thighs with potatoes and steamed vegetables.
If your training load increases, adjust your food intake to ensure you’re consuming enough calories to support performance and recovery.
Keeping a food journal on paper or on an app can help you track how your body responds to specific foods and macronutrient ratios.
Timing Your Meals for Peak Performance
Meal timing is less important than total daily nutrition but it is worth mentioning if you want to gain an extra 1% of performance.
Pre-Workout Nutrition
What you eat before your workout can impact your energy levels and performance.
Consuming a meal or snack with enough carbs and quality protein 1-2 hours before training helps stabilize blood sugar and supports muscle function.
A good rule of thumb for a pre workout snack (under 60 mins) is to set calories at body weight and use the same macros as your diet.
Ex. for 175-pound Male
Cals: 175
Pro: 9g (~35 cals)
Carb: 22g (~88 cals)
Fat: 6g (~53 cals)
Post-Workout Recovery
Post-workout nutrition is critical for replenishing glycogen stores and jumpstarting muscle repair.
A protein shake with added fast-digesting carbohydrates like fruit or other sweets is an effective recovery option.
Alternatively, a full meal such as grilled salmon, white rice, and steamed broccoli provides the carbohydrates and protein your body needs after intense workouts.
But, after training it might be tough to consume a full meal.
Daily Meal Schedule
To maximize your CrossFit training, align your meals with your workout routine.
Start with a nutrient-dense breakfast, incorporate snacks between meals to meet calorie needs, and plan meals after your training sessions.
On rest days, you can reduce caloric intake slightly to match your lower activity level but keep in mind a reduction in calories today and affects performance tomorrow.
Snacks like mixed nuts or a small protein bar can help stabilize your blood sugar and prevent dips in energy throughout the day.
Hydration Strategies for CrossFit Athletes
Dehydration can lead to decreased energy levels, impaired focus, and reduced strength and endurance, all of which can impact your workouts of the day.
Additionally, it can slow recovery by hindering muscle repair and potentially increase the risk of cramping.
Staying hydrated helps regulate your body’s temperature, maintain blood volume, and transport essential nutrients for optimal performance.
General Hydration Guidelines
For CrossFit athletes, aim to drink half your body weight in ounces of water daily as a baseline, increasing intake on high-intensity workout days.
This is not evidence-based but a general strategy I have seen work well.
During long or particularly intense workouts, include electrolytes to replace minerals lost through sweat.
Sodium, potassium, and magnesium are critical for maintaining hydration balance and preventing muscle fatigue.
Coconut water, electrolyte tablets, or a sports drink with minimal added sugar can help you stay hydrated and support your body’s needs.
Building a Performance-Based CrossFit Diet Plan
Sample Daily Meal Plan
A performance-based CrossFit diet plan should fuel intense workouts and recovery.
Here's an example of a typical training day:
- Breakfast: Scrambled eggs with avocado and spinach, served with whole-grain bagel.
- Snack: Greek yogurt with a handful of mixed berries and a drizzle of honey.
- Lunch: Grilled chicken thighs, roasted sweet potatoes, and steamed broccoli.
- Snack: A protein shake blended with milk, peanut butter, and a banana.
- Dinner: Salmon, quinoa, and roasted asparagus, with olive oil for flavor.
Different Dietary Preferences
Customizing your eating plan ensures your diet aligns with your body’s needs and preferences for the best results.
For plant-based athletes, replace animal proteins with options like tofu, lentils, or tempeh.
For example, swap grilled chicken for a lentil and quinoa bowl, adding avocado and roasted vegetables for fats and carbs.
Athletes following a paleo diet will simply avoid grains and dairy products.
Paleo may not be the best option as it typically lacks carbohydrates.
But if you feel good eating paleo, extra effort can be used to get the carbohydrates you need.
Wrapping Up on Performance-Based Nutrition
Optimizing your CrossFit nutrition involves balancing macronutrients for performance, timing meals effectively, staying hydrated, and personalizing your approach.
Every athlete’s body is different, so take the time to experiment and refine your eating plan to discover what fuels you best.
Remember it’s important to identify what the primary object is of your diet and commit to what is necessary to achieve it.
Goals that stray towards health and/or physique will have a much different approach to calories and macronutrients.
If you are chasing performance goals then use this as a guide to and a baseline on what you need to maximize potential.
Considering getting help with your training & nutrition?
Book a free consultation for my 1:1 Pain-Free Performance Program and make 2025 the year you achieve your fitness goals!
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about nutrition for CrossFit (HERE)
This Week's Blog Post
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How To Get Your First Handstand Push Up In CrossFit
Whether you’re a complete beginner or someone refining their skills, this four-step guide will provide you with the best methods to develop your handstand push-up safely and effectively.
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Before you go, here's how I can help you
1:1 Pain-Free Performance Program
My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Book your free consultation - (Click Here)
Book A Movement Screen
A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.
This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.
Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!
If not, you’ll have the answers you need to reach your goals.
*Discount already applied*
Book Your Movement Screen Today! (Click Here)
Purchase a Joint Protocol
Start one of my 6-week joint protocols.
These programs are designed to build joint mobility, stability, and resilience so you can feel confident in their ability to handle your training.
They are based on CrossFit's most commonly injured joints (shoulder, lower back, hip, knee, and ankle).
Purchase a Joint Protocol Today! (Click Here)
Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. I am looking for 5 CrossFit athletes who want to improve their CrossFit performance without joint pain holding them back in under 12 weeks with my 1:1 Pain-Free Performance program. Click (HERE) for a free consultation!
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