Calorie Tracking for CrossFitters

CrossFit's Unique Demands

• Mixed modalities — Weightlifting, cardio, gymnastics
• High intensity — Burns significant calories
• Varied duration — 7 minutes to 40+ minutes
• Multiple sessions — Many athletes train 2x/day
• Recovery demands — High stress requires nutrition support

Calorie Needs for CrossFitters

Macro Guidelines

• Protein: 0.8-1g per lb bodyweight (muscle recovery)
• Carbs: 1.5-3g per lb (fuel for high-intensity work)
• Fat: 0.3-0.4g per lb (hormones, satiety)

Many CrossFitters undereat carbs. High-intensity work NEEDS glycogen.

Pre-WOD Nutrition

2-3 hours before:

• Balanced meal with protein + carbs + moderate fat
• Example: Chicken + rice + vegetables

30-60 minutes before:

• Quick carbs + small protein
• Banana + protein shake
• Rice cakes + peanut butter

Post-WOD Recovery

Within 30-60 minutes:

• 20-40g fast-digesting protein
• Carbs to replenish glycogen
• Hydration + electrolytes

Good options:

• Protein shake + banana
• Chocolate milk
• Greek yogurt + fruit + granola

Sample Day: 2,600 Calories

• 7 AM: Eggs + oatmeal + fruit (500 cal)
• 10 AM (pre-WOD): Rice cakes + banana (200 cal)
• 12 PM (post-WOD): Protein shake + fruit (300 cal)
• 1 PM: Chicken + rice + vegetables (600 cal)
• 4 PM: Greek yogurt + nuts (300 cal)
• 7 PM: Salmon + sweet potato + salad (700 cal)

Weight Loss While CrossFitting

CrossFit is not a license to eat anything:

• You still need a calorie deficit to lose weight
• Don't overestimate WOD calorie burn
• Performance may suffer on aggressive deficit
• Prioritize protein to maintain muscle
• Cut carbs last — you need them for intensity

Open/Competition Nutrition

• Week before: Maintain normal eating, ensure recovery
• Day before: Higher carbs, well-hydrated
• Day of: Familiar foods only, eat 2-3 hours before
• Between WODs: Quick carbs, hydration