One thing we can all agree on is that CrossFit is HARD. When training intensely, you need to fuel your body appropriately. Very commonly, CrossFitters eat too little for the amount of work they do. This was confirmed by a paper published in Sports, which found some women eating as low as 1100 calories per day and men eating as low as 1300 calories per day.

Undereating takes a toll on performance and eventually health.

Common symptoms of undereating are fatigue, difficulty concentrating, or irregularities/loss of menstruation.

To make sure you are getting adequate calories and nutrients to support your activity level, follow these simple guidelines:

To maintain your current weight: Total calories = Body weight x15

This is roughly what you need on a moderate training day. Increase calories by ~300 on a hard training day.

Macronutrients (proteins/carbs/fats) are also very important. It is recommended that CrossFitters or anyone who strength trains consume: 1 gram of protein per pound of bodyweight, 1-2 grams of carbohydrates per pound of body weight (dependent on training intensity), and a minimum of 0.3 grams of fat per pound of bodyweight. Check in with yourself to make sure you are fueling properly to achieve sustainable, holistic health in both your body and mind!

If you are struggling with nutrition, reach out to us today. We can offer general advice and offer you recommendations to our favorite dietitian nutritionists as needed for more specific guidance and dietary planning.