CrossFit nutrition: coach method for performance and recovery

CrossFit nutrition is a direct lever on performance, recovery and adherence to coaching. This guide gives you a clear, quantified and actionable method, ready to apply with your athletes.

To centralize plans, monitoring and messages, the EKKLO platform helps you save time and stay focused on the field. Discover EKKLO here: https://info.ekklo.com/

1) Why nutrition is so important for results

Measurable effects on performance

• Full glycogen stores = more repetitions on WODs mixed.
• Sufficient protein intake = better relative strength on 6-12 week cycles.
• Timing of carbohydrates = maintaining pace on EMOM and AMRAP.

Concrete example: +1-3% of loads on strength cycle and +5-10% of sustainable volume in WOD with well-calibrated CrossFit nutrition.

Risk of injury and immunity

• Excessively marked caloric deficit = drop in tolerable volume and heart rate variability.
• Lack of carbohydrates = technique that deteriorates at the end of the session.
• Insufficient micronutrient intake = slower recovery and more absences.

Body composition and energy

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2) Ask the questions bases: calories and macros by objective

Step 1 - Starting calorie requirement

• Maintenance: 30-35 kcal/kg/d depending on activity and NEAT.
• Fat loss: maintenance − 300 to − 500 kcal.
• Controlled muscle gain: maintenance + 250 to + 400 kcal.

Adjust by ±100-150 kcal every 2 weeks depending on field data and feelings.

Step 2 - Proteins (1.6-2.2 g/kg)

• Aim for 1.8-2.2 g/kg/d in the weight loss phase fat.
• 1.6-2.0 g/kg/d for maintenance or muscle gain.
• Distribute into 3-5 doses of 25-45 g, leucine ≥ 2 g.

Step 3 - Carbohydrates (pillars of CrossFit nutrition)

• Volume average: 4-6 g/kg/d.
• Heavy training weeks: 5-7 g/kg/d.
• OFF day: 2.5-4 g/kg/d.

Periodize carbohydrates around key sessions. On heavy weight days + metcon, increase the proportion of starchy foods and fruits.

Step 4 - Lipids and fibers

• Fat: 0.8-1.2 g/kg/d depending on tolerance and remaining calories.
• Fiber: 25-35 g/d, adjust for comfort digestive.

Practical tip: start with proteins and carbohydrates, complete with lipids to supplement the calories.

3) Timing of nutrition around the WOD

2-3 hours before

• 1-2 g/kg of complex carbohydrates + 0.3 g/kg of proteins.
• Low in fat and fiber to limit discomfort.

Example: bowl of rice + chicken + compote.

60-30 min before

• Option: 20-30 g of fast carbohydrates if intense session.
• Hydration: 300-500 ml of water + electrolytes if heat.

During (if > 60 min or very intense)

• 30-60 g carbohydrates/h (maltodextrin, sports drink).
• Electrolytes: 500-700 mg sodium/liter.

0-2 h after

• 0.3 g/kg of protein + 1-1.2 g/kg of carbohydrates.
• Example: Greek yogurt + honey + banana + cereal.

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4) Hydration, electrolytes and micronutrients

Daily hydration

• Benchmark: ~35 ml/kg/d, to be personalized according to climate and perspiration.
• Monitor urine color and weight pre/post session.

Hydration at training

• 500-1000 ml/h depending on heat and intensity.
• Replace ~150% of sweat loss within 4 hours post session.

Key electrolytes

• Sodium: 500-700 mg/liter in drink of effort.
• Magnesium: 200-400 mg/d if probable deficits.
• Potassium: via fruits, vegetables, tubers.

Useful micronutrients and supplements

• Vitamin D: often 1000-2000 IU/d, test recommended blood.
• Omega-3: 1-2 g of EPA+DHA/d.
• Creatine monohydrate: 3-5 g/d, proven safety and effectiveness.
• Caffeine: ~3 mg/kg, 30-45 min before, depending on tolerance.
• Beta-alanine: 3.2-6.4 g/d divided.

Note: adapt to health profile, treatments and medical advice.

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5) Standard menus and flexible 7-day plan

Template if WOD in the morning

• Light pre-WOD breakfast, rich in carbohydrates.
• Complete post-WOD snack.
• Dense lunch and dinner, vegetables at each meal.

Template if WOD in the evening

• Breakfast and lunch rich in complex carbohydrates.
• Snack 60-90 min before session.
• Post-WOD dinner with fast proteins and carbohydrates.

Example of day (70 kg, busy day)

• Breakfast: oatmeal, milk, whey, berries, honey.
• Lunch: wholemeal pasta, lean beef, tomatoes, olive oil.
• Pre snack: banana + electrolyte drink.
• Post: Greek yogurt + rice pudding + dried fruit.
• Dinner: salmon, rice, broccoli; yogurt + fruit.

Batch cooking, budget, veggie

• Cook 2 proteins and 2 starchy foods in volume on Sunday.
• Use legumes, eggs, tofu for vegetarian profiles.
• Mix cereal source + legumes for an amino acid profile balanced.

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6) EKKLO monitoring, adherence and tools

Weekly indicators and check-ins

• Photo, weight, measurements, average RPE, sleep, appetite.
• 2-3 open questions: hunger, energy, desire to train.

Data-driven adjustments

• Losing too quickly: +150-200 kcal, slight drop in volume.
• Energy in berne: increase carbohydrates on key days.
• Stagnation of strength: keep the calorie surplus for several weeks.

Practical coaching with EKKLO

• Plan sessions and nutritional reminders.
• Share menu templates and shopping lists.
• Track progress and messages in one place.
• Simplified payments and offers for your nutrition + training packs.

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To remember

• CrossFit nutrition is won on the basics: calories, proteins, carbohydrates, timing.
• Periodize the carbohydrates according to volume and type of WOD.
• Hydration and electrolytes make the difference in intensity and heat.
• Track 5-7 simple metrics and adjust every 2 weeks.
• Standardize your plans and check-ins with EKKLO for lasting adherence.

Conclusion: go from knowing to execution

Your advantage comes from daily application: a clear plan, simple reminders and frequent adjustments. Centralize everything on EKKLO to save time and offer high-level support: https://info.ekklo.com/

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Disclaimers: CrossFit is a registered trademark of CrossFit, LLC, unrelated to EKKLO.