[{"data":1,"prerenderedAt":540},["ShallowReactive",2],{"blog-en-crossfit-nutrition-coach-method-for-performance-and-recovery":3,"blog-trans-en-crossfit-nutrition-coach-method-for-performance-and-recovery":534},{"id":4,"title":5,"author":6,"body":7,"category":520,"date":521,"description":522,"extension":523,"featured":524,"image":525,"lang":526,"meta":527,"navigation":528,"path":529,"ref":530,"seo":531,"stem":532,"__hash__":533},"blog/blog/en/crossfit-nutrition-coach-method-for-performance-and-recovery.md","CrossFit nutrition: coach method for performance and recovery","Clément Verhille",{"type":8,"value":9,"toc":479},"minimark",[10,14,22,27,32,50,53,57,68,72,75,88,95,99,103,114,117,121,132,136,147,150,154,162,165,169,173,181,184,188,196,200,208,212,220,225,229,233,241,245,253,257,268,272,289,292,299,303,307,318,322,333,337,354,358,369,374,378,382,390,394,405,409,423,430,434,451,455,460,467,472,476],[11,12,13],"p",{},"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.",[11,15,16,17],{},"To centralize plans, monitoring and messages, the EKKLO platform helps you save time and stay focused on the field. Discover EKKLO here: ",[18,19,21],"a",{"href":20},"/","EKKLO",[23,24,26],"h2",{"id":25},"_1-why-nutrition-is-so-important-for-results","1) Why nutrition is so important for results",[28,29,31],"h3",{"id":30},"measurable-effects-on-performance","Measurable effects on performance",[33,34,35,39,47],"ul",{},[36,37,38],"li",{},"Full glycogen stores = more repetitions on WODs mixed.",[36,40,41,42,46],{},"Sufficient ",[18,43,45],{"href":44},"/ressources/lexique-fitness/protein","protein"," intake = better relative strength on 6-12 week cycles.",[36,48,49],{},"Timing of carbohydrates = maintaining pace on EMOM and AMRAP.",[11,51,52],{},"Concrete example: +1-3% of loads on strength cycle and +5-10% of sustainable volume in WOD with well-calibrated CrossFit nutrition.",[28,54,56],{"id":55},"risk-of-injury-and-immunity","Risk of injury and immunity",[33,58,59,62,65],{},[36,60,61],{},"Excessively marked caloric deficit = drop in tolerable volume and heart rate variability.",[36,63,64],{},"Lack of carbohydrates = technique that deteriorates at the end of the session.",[36,66,67],{},"Insufficient micronutrient intake = slower recovery and more absences.",[28,69,71],{"id":70},"body-composition-and-energy","Body composition and energy",[11,73,74],{},"3 to 5 key measurements.",[33,76,77,85],{},[36,78,79,80,84],{},"Average ",[18,81,83],{"href":82},"/ressources/lexique-fitness/rpe-rate-of-perceived-exertion","RPE",", sleep quality, perceived energy.",[36,86,87],{},"PR and volume by patterns (dumbbell, gym, metcon).",[11,89,90,91],{},"Save time with standard check-ins and automatic reminders. Useful guide: automate your coaching activity to free up personalized monitoring time: ",[18,92,94],{"href":93},"/blog/how-to-automate-your-business-when-you-re-a-sports-coach","How to Automate Your Business When You're a Sports Coach",[23,96,98],{"id":97},"_2-ask-the-questions-bases-calories-and-macros-by-objective","2) Ask the questions bases: calories and macros by objective",[28,100,102],{"id":101},"step-1-starting-calorie-requirement","Step 1 - Starting calorie requirement",[33,104,105,108,111],{},[36,106,107],{},"Maintenance: 30-35 kcal/kg/d depending on activity and NEAT.",[36,109,110],{},"Fat loss: maintenance − 300 to − 500 kcal.",[36,112,113],{},"Controlled muscle gain: maintenance + 250 to + 400 kcal.",[11,115,116],{},"Adjust by ±100-150 kcal every 2 weeks depending on field data and feelings.",[28,118,120],{"id":119},"step-2-proteins-16-22-gkg","Step 2 - Proteins (1.6-2.2 g/kg)",[33,122,123,126,129],{},[36,124,125],{},"Aim for 1.8-2.2 g/kg/d in the weight loss phase fat.",[36,127,128],{},"1.6-2.0 g/kg/d for maintenance or muscle gain.",[36,130,131],{},"Distribute into 3-5 doses of 25-45 g, leucine ≥ 2 g.",[28,133,135],{"id":134},"step-3-carbohydrates-pillars-of-crossfit-nutrition","Step 3 - Carbohydrates (pillars of CrossFit nutrition)",[33,137,138,141,144],{},[36,139,140],{},"Volume average: 4-6 g/kg/d.",[36,142,143],{},"Heavy training weeks: 5-7 g/kg/d.",[36,145,146],{},"OFF day: 2.5-4 g/kg/d.",[11,148,149],{},"Periodize carbohydrates around key sessions. On heavy weight days + metcon, increase the proportion of starchy foods and fruits.",[28,151,153],{"id":152},"step-4-lipids-and-fibers","Step 4 - Lipids and fibers",[33,155,156,159],{},[36,157,158],{},"Fat: 0.8-1.2 g/kg/d depending on tolerance and remaining calories.",[36,160,161],{},"Fiber: 25-35 g/d, adjust for comfort digestive.",[11,163,164],{},"Practical tip: start with proteins and carbohydrates, complete with lipids to supplement the calories.",[23,166,168],{"id":167},"_3-timing-of-nutrition-around-the-wod","3) Timing of nutrition around the WOD",[28,170,172],{"id":171},"_2-3-hours-before","2-3 hours before",[33,174,175,178],{},[36,176,177],{},"1-2 g/kg of complex carbohydrates + 0.3 g/kg of proteins.",[36,179,180],{},"Low in fat and fiber to limit discomfort.",[11,182,183],{},"Example: bowl of rice + chicken + compote.",[28,185,187],{"id":186},"_60-30-min-before","60-30 min before",[33,189,190,193],{},[36,191,192],{},"Option: 20-30 g of fast carbohydrates if intense session.",[36,194,195],{},"Hydration: 300-500 ml of water + electrolytes if heat.",[28,197,199],{"id":198},"during-if-60-min-or-very-intense","During (if > 60 min or very intense)",[33,201,202,205],{},[36,203,204],{},"30-60 g carbohydrates/h (maltodextrin, sports drink).",[36,206,207],{},"Electrolytes: 500-700 mg sodium/liter.",[28,209,211],{"id":210},"_0-2-h-after","0-2 h after",[33,213,214,217],{},[36,215,216],{},"0.3 g/kg of protein + 1-1.2 g/kg of carbohydrates.",[36,218,219],{},"Example: Greek yogurt + honey + banana + cereal.",[11,221,222,223],{},"To organize these routines and share them easily, centralize plans and reminders on ",[18,224,21],{"href":20},[23,226,228],{"id":227},"_4-hydration-electrolytes-and-micronutrients","4) Hydration, electrolytes and micronutrients",[28,230,232],{"id":231},"daily-hydration","Daily hydration",[33,234,235,238],{},[36,236,237],{},"Benchmark: ~35 ml/kg/d, to be personalized according to climate and perspiration.",[36,239,240],{},"Monitor urine color and weight pre/post session.",[28,242,244],{"id":243},"hydration-at-training","Hydration at training",[33,246,247,250],{},[36,248,249],{},"500-1000 ml/h depending on heat and intensity.",[36,251,252],{},"Replace ~150% of sweat loss within 4 hours post session.",[28,254,256],{"id":255},"key-electrolytes","Key electrolytes",[33,258,259,262,265],{},[36,260,261],{},"Sodium: 500-700 mg/liter in drink of effort.",[36,263,264],{},"Magnesium: 200-400 mg/d if probable deficits.",[36,266,267],{},"Potassium: via fruits, vegetables, tubers.",[28,269,271],{"id":270},"useful-micronutrients-and-supplements","Useful micronutrients and supplements",[33,273,274,277,280,283,286],{},[36,275,276],{},"Vitamin D: often 1000-2000 IU/d, test recommended blood.",[36,278,279],{},"Omega-3: 1-2 g of EPA+DHA/d.",[36,281,282],{},"Creatine monohydrate: 3-5 g/d, proven safety and effectiveness.",[36,284,285],{},"Caffeine: ~3 mg/kg, 30-45 min before, depending on tolerance.",[36,287,288],{},"Beta-alanine: 3.2-6.4 g/d divided.",[11,290,291],{},"Note: adapt to health profile, treatments and medical advice.",[11,293,294,295],{},"In the middle of your season, technology can make the difference. Read how to leverage tools for more effective sessions: ",[18,296,298],{"href":297},"/blog/how-to-use-technology-to-optimize-your-sports-coaching-sessions","How to Use Technology to Optimize Your Sports Coaching Sessions",[23,300,302],{"id":301},"_5-standard-menus-and-flexible-7-day-plan","5) Standard menus and flexible 7-day plan",[28,304,306],{"id":305},"template-if-wod-in-the-morning","Template if WOD in the morning",[33,308,309,312,315],{},[36,310,311],{},"Light pre-WOD breakfast, rich in carbohydrates.",[36,313,314],{},"Complete post-WOD snack.",[36,316,317],{},"Dense lunch and dinner, vegetables at each meal.",[28,319,321],{"id":320},"template-if-wod-in-the-evening","Template if WOD in the evening",[33,323,324,327,330],{},[36,325,326],{},"Breakfast and lunch rich in complex carbohydrates.",[36,328,329],{},"Snack 60-90 min before session.",[36,331,332],{},"Post-WOD dinner with fast proteins and carbohydrates.",[28,334,336],{"id":335},"example-of-day-70-kg-busy-day","Example of day (70 kg, busy day)",[33,338,339,342,345,348,351],{},[36,340,341],{},"Breakfast: oatmeal, milk, whey, berries, honey.",[36,343,344],{},"Lunch: wholemeal pasta, lean beef, tomatoes, olive oil.",[36,346,347],{},"Pre snack: banana + electrolyte drink.",[36,349,350],{},"Post: Greek yogurt + rice pudding + dried fruit.",[36,352,353],{},"Dinner: salmon, rice, broccoli; yogurt + fruit.",[28,355,357],{"id":356},"batch-cooking-budget-veggie","Batch cooking, budget, veggie",[33,359,360,363,366],{},[36,361,362],{},"Cook 2 proteins and 2 starchy foods in volume on Sunday.",[36,364,365],{},"Use legumes, eggs, tofu for vegetarian profiles.",[36,367,368],{},"Mix cereal source + legumes for an amino acid profile balanced.",[11,370,371,372],{},"To share these models in just a few clicks, create your plans on ",[18,373,21],{"href":20},[23,375,377],{"id":376},"_6-ekklo-monitoring-adherence-and-tools","6) EKKLO monitoring, adherence and tools",[28,379,381],{"id":380},"weekly-indicators-and-check-ins","Weekly indicators and check-ins",[33,383,384,387],{},[36,385,386],{},"Photo, weight, measurements, average RPE, sleep, appetite.",[36,388,389],{},"2-3 open questions: hunger, energy, desire to train.",[28,391,393],{"id":392},"data-driven-adjustments","Data-driven adjustments",[33,395,396,399,402],{},[36,397,398],{},"Losing too quickly: +150-200 kcal, slight drop in volume.",[36,400,401],{},"Energy in berne: increase carbohydrates on key days.",[36,403,404],{},"Stagnation of strength: keep the calorie surplus for several weeks.",[28,406,408],{"id":407},"practical-coaching-with-ekklo","Practical coaching with EKKLO",[33,410,411,414,417,420],{},[36,412,413],{},"Plan sessions and nutritional reminders.",[36,415,416],{},"Share menu templates and shopping lists.",[36,418,419],{},"Track progress and messages in one place.",[36,421,422],{},"Simplified payments and offers for your nutrition + training packs.",[11,424,425,426],{},"Want to package a clear “training + nutrition” offer? This guide helps you design attractive and understandable offers: ",[18,427,429],{"href":428},"/blog/create-attractive-package-offers-for-your-clients-when-you-are-a-sports-coach","Create Attractive Package Offers for Your Clients When You Are a Sports Coach",[23,431,433],{"id":432},"to-remember","To remember",[33,435,436,439,442,445,448],{},[36,437,438],{},"CrossFit nutrition is won on the basics: calories, proteins, carbohydrates, timing.",[36,440,441],{},"Periodize the carbohydrates according to volume and type of WOD.",[36,443,444],{},"Hydration and electrolytes make the difference in intensity and heat.",[36,446,447],{},"Track 5-7 simple metrics and adjust every 2 weeks.",[36,449,450],{},"Standardize your plans and check-ins with EKKLO for lasting adherence.",[23,452,454],{"id":453},"conclusion-go-from-knowing-to-execution","Conclusion: go from knowing to execution",[11,456,457,458],{},"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: ",[18,459,21],{"href":20},[11,461,462,463],{},"To develop your visibility and convert your prospects into customers around a “training + nutrition” offer, also read: ",[18,464,466],{"href":465},"/blog/how-to-get-your-first-3-clients-when-you-start-as-a-sports-coach","How to Get Your First 3 Clients When You Start as a Sports Coach",[11,468,469,470],{},"Ready to structure your coaching from A to Z? Discover EKKLO here: ",[18,471,21],{"href":20},[33,473,474],{},[36,475],{},[11,477,478],{},"Disclaimers: CrossFit is a registered trademark of CrossFit, LLC, unrelated to EKKLO.",{"title":480,"searchDepth":481,"depth":481,"links":482},"",2,[483,489,495,501,507,513,518,519],{"id":25,"depth":481,"text":26,"children":484},[485,487,488],{"id":30,"depth":486,"text":31},3,{"id":55,"depth":486,"text":56},{"id":70,"depth":486,"text":71},{"id":97,"depth":481,"text":98,"children":490},[491,492,493,494],{"id":101,"depth":486,"text":102},{"id":119,"depth":486,"text":120},{"id":134,"depth":486,"text":135},{"id":152,"depth":486,"text":153},{"id":167,"depth":481,"text":168,"children":496},[497,498,499,500],{"id":171,"depth":486,"text":172},{"id":186,"depth":486,"text":187},{"id":198,"depth":486,"text":199},{"id":210,"depth":486,"text":211},{"id":227,"depth":481,"text":228,"children":502},[503,504,505,506],{"id":231,"depth":486,"text":232},{"id":243,"depth":486,"text":244},{"id":255,"depth":486,"text":256},{"id":270,"depth":486,"text":271},{"id":301,"depth":481,"text":302,"children":508},[509,510,511,512],{"id":305,"depth":486,"text":306},{"id":320,"depth":486,"text":321},{"id":335,"depth":486,"text":336},{"id":356,"depth":486,"text":357},{"id":376,"depth":481,"text":377,"children":514},[515,516,517],{"id":380,"depth":486,"text":381},{"id":392,"depth":486,"text":393},{"id":407,"depth":486,"text":408},{"id":432,"depth":481,"text":433},{"id":453,"depth":481,"text":454},"guides","2026-01-09","Your action plan for successful CrossFit nutrition: macros, timing, hydration, standard menus and monitoring to boost performance and recovery.","md",false,"https://assets.ekklo.com/blog/thumbnails/nutrition-crossfit-methode-coach-pour-performance-et-recup.png","en",{},true,"/blog/en/crossfit-nutrition-coach-method-for-performance-and-recovery","nutrition-crossfit-methode-coach-pour-performance-et-recup",{"title":5,"description":522},"blog/en/crossfit-nutrition-coach-method-for-performance-and-recovery","Z4C1sTk7FC0rEzfCi-bTfXMg8D0XYTkSZ5pa2EJCHXc",{"de":535,"en":536,"es":537,"fr":530,"it":538,"pt":539},"crossfit-ernaehrung-coach-methode-fuer-leistung-und-erholung","crossfit-nutrition-coach-method-for-performance-and-recovery","nutricion-crossfit-metodo-de-coach-para-rendimiento-y-recuperacion","nutrizione-crossfit-il-metodo-del-coach-per-performance-e-recupero","nutricao-crossfit-metodo-do-coach-para-desempenho-e-recuperacao",1785169156104]