Fuel and Recover: The Role of Nutrition in CrossFit Performance. You can’t out-train a poor diet. It’s a saying you’ve probably heard—and when it comes to CrossFit, it couldn’t be more true.
If you’re serious about performance, progress, and feeling your best, then nutrition and recovery for CrossFit need to be just as important as your training sessions.
At CFB CrossFit, we don’t just coach workouts—we coach the whole lifestyle. So here’s what you need to know about fuelling your body and giving it what it needs to recover, grow, and perform.
1. Nutrition Is Your Foundation
Think of your training as the spark—but nutrition is the fuel. Without it, you’re trying to light a fire with damp wood.
Eating well doesn’t mean being perfect—it means being consistent. The goal is to support your training, build lean muscle, and keep energy high throughout the day.
Focus on:
- Protein to rebuild and repair muscle (aim for a serving with every meal)
- Carbs for energy—especially around your workouts
- Healthy fats to support hormone health and brain function
- Hydration, hydration, hydration (aim for 2–3L of water daily)
At CFB, we’ll help you keep it simple and sustainable—no fad diets or extremes required.
2. Pre-Workout Fuel: What to Eat Before You Train
What you eat before training can make or break your workout.
A good pre-workout meal should give you steady energy, without weighing you down. Aim for:
- A mix of carbs and protein
- Light, easily digestible foods
- Eat 60–90 minutes before training if possible
Examples:
- Banana with peanut butter
- Chicken and rice
- Greek yoghurt with oats and berries
Skip heavy fats or massive portions—you don’t want to feel sluggish when the WOD starts.
3. Post-Workout Recovery: What to Eat After Training
After a tough session, your body is primed to absorb nutrients—it’s the best time to support recovery and muscle growth.
Your post-workout meal should include:
- Protein to repair tissue
- Carbs to replenish energy stores
- Water and electrolytes
Examples:
- Protein shake and a banana
- Eggs on toast
- Rice with lean meat and vegetables
Try to eat within 60 minutes of training, especially if you’ve trained hard.
4. Sleep: The Ultimate Recovery Tool
No amount of protein or supplements can replace sleep. It’s where the real recovery happens.
Aim for 7–9 hours per night and watch your performance, recovery time, and mood improve drastically.
Struggling to sleep? Avoid screens late at night, limit caffeine after 2pm, and create a wind-down routine.
5. Mobility and Active Recovery Days
Recovery isn’t just about rest—it’s also about moving well between sessions.
Active recovery could include:
- Light rowing or cycling
- A walk outdoors
- Stretching or yoga
- Mobility drills (which we include in all CFB sessions)
These activities help keep the body moving, reduce soreness, and improve flexibility and movement quality.
6. Supplements: Do You Need Them?
Supplements can support your goals—but they’re not a shortcut.
The basics we recommend:
- Whey protein (for convenience, not as a meal replacement)
- Creatine (safe, well-studied, and great for strength gains)
- Vitamin D, especially during darker months
- Omega-3s if your diet lacks oily fish
Always start with food first—supplements are just the cherry on top.
7. Progress Comes From the Big Picture
Your performance in the gym is only part of the equation. What happens outside the gym—in your kitchen, your bedroom, and your downtime—is just as important.
You don’t need to be perfect. But the more consistently you fuel and recover well, the more you’ll notice:
- Increased strength
- Faster recovery
- Better energy and focus
- Visible progress in body composition
Train Hard. Recover Harder.
If you’ve been training consistently but not seeing the results you expected, it might not be your workouts—it might be your fuel and recovery.
At CFB CrossFit, we don’t just train hard—we train smart. That means helping our members eat well, sleep well, and feel their best inside and outside the gym.
Ready to level up your training?
Book your free evaluation today at www.cfbcrossfit.com or text Nigel on 07401 180749.
Let’s build a routine that supports real, lasting results—from the inside out.