When it comes to effective, efficient, calorie-torching, heart-pumping workouts, CrossFit tops our list for surefire paths to fitness prowess. And we’re not complaining about all the eye candy of chiseled abs we see at the gym, either. But a high-intensity gym regimen is only part of the equation when it comes to healthy, sustained weight loss and sculpting lean, toned muscle.
“Given the intensity of CrossFit workouts, an essential component of a good CrossFit diet is protein. Protein stabilizes blood sugar, provides energy and the fuel for workouts. CrossFitters should aim for approximately one gram of protein per kilogram of weight, so an average 130-pound woman should have at least 65 grams of protein while a 200-pound man should have about 100 grams of protein,” explains Dr. Tasneem Bhatia, MD, also known as “Dr.Taz,” a weight loss expert and author of What Doctors Eat and The 21-Day Belly Fix.
And beyond the protein rule, there are other important foods to load up on (and avoid!) when it comes to enhancing your CrossFit success. Read on for experts’ takes on the must-eat and must-avoid list for all you CrossFitters taking the nation by storm. CrossFit is often associated with Paleo; not everything on here is, so if you’re curious about that diet plan, check out your complete plan to go paleo for a day!
First, The Best Foods for CrossFitters
These foods get your body functioning in an optimal, supercharged state that will have you flippin’ tires in no time! Check ’em out and then keep reading to see what to avoid.
“CrossFitters need to keep their protein intake around 30 percent of their daily calories—and lentils add a whopping nine grams per half cup to your meal, with loads of fiber,” offers Cat Smiley, CPT, author of The Planet Friendly Diet and owner of Whistler Fitness Vacations weight loss retreat in B.C., Canada. Super versatile, try them in soups, chili recipes, and more.
Banana and Whey Protein Smoothie
“Post-workout, you need to fuel and optimize recovery by replenishing glycogen stores and protein for tissue repair. Your body craves both fast-absorbing carbohydrates, like those in fruits and berries, and protein that’s quick and easy to absorb like whey,” comments Lisa Hayim, MS, RD registered dietitian and founder of The WellNecessities. Just make sure your whey protein powder is clean and not a laundry list of ingredients and additives. For some smoothie inspiration, check out the best protein smoothie recipes for weight loss!
You might have splurged on a tub of the stuff for shinier hair and smoother skin, but slipping it into your diet is a CrossFitter’s definite must-do: “Coconut oil is an excellent fuel source for workouts. Although it’s a saturated fat, the medium-chain fatty acids make it easily absorbable by the small intestine (not requiring the full digestive process),” explains Peggy Kotsopoulos, RHN, nutritionist, and author of Kitchen Cures.
“This means it provides increased energy faster than any other fat. The fats are converted by the liver into an immediate energy source, much like it would carbohydrates, but it’s sugar and carbohydrate-free! Try a tablespoon of it before your workouts and you’ll be amazed at the energy and endurance it provides.”
Nuts and Seeds
Get svelte eating like a bird? You betcha. “Nuts and seeds are packed with nutrients and omega-3 fatty acids, which will fuel your recovery after an intense CrossFit WOD,” advises Karla Williams, an avid CrossFitter and Healthy Kitchen Executive Chef at Hilton Head Health, a weight-loss retreat and wellness spa in South Carolina.
“Since nuts and seeds are calorically-dense, they’re a great on-the-go snack or add-in to a satisfying smoothie.”
The neverending Instagram stream of this tuberous veggie might have calmed down after the fall, but there’s still plenty of reason to reach for this nutrition powerhouse: “Your body needs functional carbs for a boost of energy. Glycogen is stored in your muscles (and liver) through the digestion of carbs, and your body relies on muscles’ glycogen for energy to carry you through your workout,” explains Kotsopoulos.
“One of the best ways to fuel this is with sweet potatoes since they’re complex carbs that are slow- releasing and thus will sustain you through your workout. Sweet potatoes help to balance blood sugar levels providing consistent, steady energy levels. They’re also rich in B6, which combat the physical effects of stress the body goes through during a CrossFit session, and rich in antioxidants Vitamin C and beta-carotene, [which helps to repair] free radical damage caused by working out.” Start drooling over these sweet potato recipes now.
Banana and Peanut Butter
Not quite in the mood to head to Smoothie-ville? It’s okay. This nutrient-dense snack proves a boon for CrossFitters: “If you do CrossFit, your perfect snack is going to be a blend of carbohydrates, protein and limited amount of healthy fat,” says Hayim. “The banana here is most important, as it is an excellent source of potassium, which is needed to help the heart and skeletal muscles flex and contract during your workout.”
“Packed with protein, B vitamins, and good fats, eggs are a superfood for CrossFitters. An egg provides about 7 to 10 grams of protein. Starting the day with a few eggs ups your protein budget daily,” says Dr. Taz.
“Brown rice is better for you than white rice, since it is not refined and bleached of nutrients. Also, it is easily digested and less likely to cause bloating and spikes in blood sugar,” says Hayim. Make a big batch at the beginning of the week and use with different proteins, veggies, and sauces.
Welcome to Destination: Dream Food. The possibilities of this tasty spread are endless. “Add a few tablespoons of almond butter into your favorite smoothie or use as a spread or dip. One tablespoon of almond butter has about four grams of protein and eight grams of fat,” says Dr. Taz. We all know protein is king for ripped ‘n’ fit folks, but don’t forget the key role fat plays: “Fat is important for CrossFit as well since it is another great source of long-lasting energy.”
Oatmeal is a stellar breakfast companion, is trendy when dressed up as overnight oats. For CrossFitters, though, it’s an incredible must-have, too: “Oatmeal is a great pre or post-workout food as it delivers carbohydrates to the body efficiently without unnecessary sugars,” shares Hayim. “It also happens to be excellent for muscle recovery.”
Low-Fat Chocolate Milk
We saved the best for last, now didn’t we? “Studies suggest that chocolate milk, which is high in carbohydrates and protein, may be considered an effective drink for recovery from exhausting glycogen-depleting exercise, like CrossFit,” explains Hayim. Just remember to wipe off that ‘stache.
Now, The Worst Foods for CrossFitters
You’re training like a beast—but if you feast on these foods, you aren’t doing yourself any favors. Avoid these like you would avoid a “skinny fat” reputation!