What to Eat Before Crossfit? – Definitive

If you have decided to accompany your training with a diet in this new year, today we tell you what you can eat before CrossFit to get the most out of your CrossFit classes.

The first thing to consider is that CrossFit is an activity in which periods of high-intensity efforts alternate with others of partial or total rest.

In general, during a class, we can draw heavily on stored carbohydrates in the form of glycogen as a source of energy as well as phosphagen.

Therefore, a diet in which carbohydrates are reduced to the maximum is not the most favorable for this type of discipline, although we can always adapt to it.

What to Eat Before Crossfit Workout?

Although what we eat every day may vary from one person to another, if we are regular CrossFit practitioners we will certainly have a high metabolism and easily enter into ketosis and stay in this state.

So, prior to the practice of CrossFit, we recommend foods with a minimum of carbohydrates and plenty of water, trying to choose foods of moderate to the low glycemic index, especially if we eat hours before training.

Good foods are more watery fruits such as citrus fruits, watermelon, strawberries, or kiwi, and vegetables such as eggplants, asparagus, cucumbers, cabbage, or leafy greens that have fewer carbohydrates and more protein.

Preparations with oily fruits such as avocado and olives will also be well received as well as nuts and seeds that provide fats and vegetable proteins.

And to prevent dehydration we always advise an adequate intake of water before and during training, avoiding isotonic drinks that can disrupt ketosis because of their sugars.

Here are some recommended preparations to eat before CrossFit:

  1. Egg white omelet with eggplant.
  2. Baked eggs with zucchini.
  3. Greek salad pan.
  4. Carrot fitness sandwich bread, with almond flour.
  5. Keto garlic bread with avocado and lettuce.
  6. Keto blueberry mini keto muffins.
  7. Chard, ham, and cheese skewers.

What to Eat Before Crossfit in the Morning?


Good food to eat before Crossfit in the morning should have the necessary sugar for the muscles to get enough glycogen. This can be achieved with a carbohydrate snack. 

Good foods to eat before Crossfit training in the morning can be fruit, homemade energy shake, low-fat yogurt, a cup of coffee, a protein bar, or an energy drink. 

It is important to consume it about an hour before training so you don’t feel heavy.

Because, if you really want to get the best results from your Crossfit workouts, you have to change your mindset about eating for fuel instead of just fueling your body.

What to Eat Before Crossfit Competition

On the morning of the competition or at least 3 hours, before the Crossfit competition starts, you should consume a decent amount of calories, ideally in fruits and cereals that provide the necessary sugar to your body.

Another good option would be to eat a good mix of protein and carbohydrates with a minimum of 200-400 calories that you will need to compete.

If you are one of those people who are too nervous to sit down to a full meal, try taking it in the form of a shake or smoothie.

Hydrate well before, during, and after the competition, always have fruit or cereal bars on hand to eat between each wod.

What to Eat the Night Before a Crossfit Competition

It is advisable to eat the night before a Crossfit competition some sweet potatoes (bake them the night before).

You can also add protein to enhance the replenishment effect with hard-boiled eggs, ham, lacón. 

I would avoid packaged foods like bars or rice cakes and those stupid things that are fashionable.

Try to use real foods, you know, those that grow in nature as they are.

What to Eat During Crossfit Competition

During the competition, the most important thing is that your digestion does not interfere with your results. So it is advisable to eat light and digestive meals. 

It is fine and good to compete hungrily, it increases aggressiveness and does not decrease performance, but try to replenish muscle glycogen and phosphocreatine after each race with fruit, honey, baked sweet potatoes, and protein and carbohydrate shakes.

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