Maximize Your CrossFit Workout with These Foods

Are you getting the maximum benefits from your CrossFit workouts or are you just going through the motions, not really feeling as if you’re getting the results that you so desperately desire? If you’re not satisfied with your results, it may have to do with your diet.

CrossFit workouts offer individuals some of the most intense, efficient, calorie-burning, heart-pumping exercises to get you on the road to your highest physical goals; however, the actual high-intensity exercises and workout regime are just one part of the equation. In order to achieve your full potential, your diet plays a critical roll in this process.

When it comes to healthy, sustained weight loss, sculpting lean toned muscle, and maintaining a consistent and effective exercise routine, what you eat can be the deciding factor in whether or not you win or lose this game.

Probably the most important component for a good CrossFit diet is protein.

Here’s what 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 had to say about this:

“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.”

Protein is one of the most important foods for CrossFitters; however, there are many other foods that are classified as ‘good foods’ especially for this group of individuals. As they say “variety is the spice of life,” and here we have a variety of foods that can be added to your daily diet routine. Some people have a sensitive stomach to some of these foods, just do your due diligence before indulging.

Here are 7 foods that can be classified as “Best Foods” for CrossFitters. This is not an exhaustive list, just some.


“CrossFitters need to keep their protein intake at around 30 percent of their daily calories and lentils add a whopping nine grams per half cup to your meal, with loads of fiber.” This was stated by Cat Smiley, author of The Planet Friendly Diet and owner of Whistler Fitness Vacations weight loss retreat in B.C., Canada.

Lentils is one those super versatile foods that can be added to your soups, chili recipes, and other dishes.

Banana and Peanut Butter

Here’s what Lisa Hayim, registered dietitian and founder of The WellNecessities had to say about this: “If you do CrossFit, your perfect snack is going to be a blend of carbohydrates, protein and limited amount of healthy fat.  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.”

If you’re not fully into the shakes and smoothie world just yet, this nutrient-dense snack can be a very good food for you.

Nuts & Seeds

Seeds and nuts have always been a very important part of any healthy diet and to the CrossFitter it is absolutely essential.

“Nuts and seeds are packed with nutrients and omega-3 fatty acids, which will fuel your recovery after an intense CrossFit WOD,î 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, theyíre a great on-the-go snack or add-in to a satisfying smoothie.”


Of course we all know that eggs are a staple in most household. They are easy to fix and provides a whole bunch of goodies not just to the average person but also to the CrossFitter as well.

“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. If you would like to make breakfast even more protein-rich, try mixing things up and pairing it with a bone broth protein shake.


Oatmeal is another stellar breakfast companion. It is a trendy food that can be fixed in a variety of ways, and is versatile enough to even be used in weight loss diets. Oatmeal is an essential food for CrossFitters as well.

“Oatmeal is a great pre or post-workout food as it delivers carbohydrates to the body efficiently without unnecessary sugars,” shares Hayim. ìIt also happens to be excellent for muscle recovery.î

Brown Rice

“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.

Brown rice is another staple of many household as part of a main course meal and can be an important food for you the CrossFitter as well. It can be had with many different proteins, vegetables, sauces and more. It can even be made into a porridge for versatility.

Almond Butter

Although protein plays a pivotal role in this get-ripped process, there is another food that is a great source of energy that sometimes get overlooked.

“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. ìFat is important for CrossFit as well since it is another great source of long-lasting energy.î

Low-Fat Chocolate Milk

Now this is my favorite. A glass of chocolate milk gets me going every time.

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.

Now I don’t have to tell you that a CrossFit workout can be really telling on the physical body – and its good to know that having a cool glass of chocolate milk will not only provide a refreshing drink but could also help you to recover quickly from those exhaustive exercises.

Note: A chocolate flavored bone broth protein shake from can surely take it up a notch as well. Try it, you might like it.


So there you have it. Mixing and blending a variety of foods in your diet that works can help you to get the maximum benefits from your CrossFit workouts. Unlike other less physical exercises, CrossFit individuals should always strive to get a good balance with regards to your workouts and your diet routine. They both go hand in hand.