CrossFit Diet: A Day in the Life of 3 CrossFit Athletes Nutrition

Ever wonder what fuels a CrossFit athlete? What drives them to their success? We know a big portion of it comes from discipline and hard work. But we also know that a lot can come from their diet and training. So we decided to ask some of the top CrossFit athletes on how they manage their CrossFit diet and what CrossFit supplements they use to support their training.

This blog will go over the CrossFit diet plan of CrossFit Games athletes. The CrossFit diet plan to lose weight will not necessarily be exemplified in these CrossFit diet plans, as a majority of these athletes are looking to increase their performance in their CrossFit training, gain muscle, and improve their body size, not necessarily weight loss.

 

What is the CrossFit Diet?

In a typical CrossFit diet plan, you will most likely see macronutrients like lean proteins, carbohydrates that consist of starchy vegetables, and monosaturated fats. Crossfitters tend to stay away from foods that are on the high glycemic index, foods that are more processed and high in sugar that tend to cause more inflammation. A crossfitters goal is build up their glycogen stores so they have the energy needed for their next WOD. Very rarely will you see their CrossFit diet plan with a goal of weight loss, unless they are looking to cut a “gaining” season. Again, you’ll often see common macronutrients of lean proteins, carbohydrates that are starchy vegetables, and monosaturated fats (oil).

Before we dive into these athletes CrossFit nutrition, let’s do a quick run-down of what macronutrients are and some of the common CrossFit diets among crossfitters.

 

What are macronutrients?

Macronutrients are the primary building blocks of your diet - protein, carbohydrates, and fat - which provide your body with energy. Protein provides the building blocks of the body, and not just to gain muscle. Every cell, from bone to skin to hair, contains protein. Carbohydrates fuel your body, especially your central nervous system, and brain, and protect against disease, according to the Mayo Clinic. Keep in mind that the type of carb you eat matters. Go for whole-grain, low glycemic carbs, not carbs on the high glycemic index. Low glycemic cards include legumes, fiber-rich starchy vegetables, etc. And finally, healthy fats support many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement. Go for monounsaturated fats, these fats tend to be more anti-inflammation.

Zone Diet

The zone diet is often considered to be the best CrossFit nutrition model for optimal CrossFit training performance. This diet uses blocks. A block meal is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrates, and fats). With the right balance of proteins, carbohydrates, and fats, you can control three major hormones generated by the human diet – insulin, glycogen and eicosanoids. In the zone diet, one block meal equals 7 grams of protein, 9 grams of carbohydrates, and 1.5 grams of fats. Learn more about how the zone diet works and how what a block meal looks like here.

Paleo Diet

The paleo diet is simple, if the caveman didn’t eat it, neither should you. When you’re following the paleo diet, you basically can eat foods that we could hunt and gather back in the day – foods like meats, fish, nuts, leafy greens, regional veggies, and seeds. This means no high glycemic index carbs and high inflammation processed foods like, pasta, bread, cereal, candy, etc. Instead of counting calories, macronutrients, and partitioning out a block meal like the zone diet, you just focus on eating the right foods. For some crossfitters, this a simple way to stay on top of their CrossFit nutrition. Learn more about the paleo diet and what foods you can and can’t eat at here.


Samantha Briggs

Samantha Briggs is a veteran of the CrossFit sport and former 2013 Fittest Woman on Earth. She's qualified for the Games five additional times: 2010, 2011, 2015, 2016, and 2017. She's finished five of her six Games appearances in the top 10, four being in the top 5. She's won the Open twice and continues to train and as she says, "keep everyone honest." So what fuels this "Engine?" We wanted to know. So we took the time to look into the day of the life of Samantha Briggs’ CrossFit diet, CrossFit training schedule, CrossFit workouts, and favorite CrossFit Supplements.

Samantha's CrossFit Diet:

Breakfast

  • 1 Greens Drink
  • 2 Eggs
  • 60g Oats
  • 1 Banana
  • 2 tsp. Peanut Butter
  • Peppermint & Nettle Tea

Mid-Morning Snack

Lunch #1:

  • Cod
  • Couscous
  • Spinach
  • Green Beans

Lunch #2:

  • Chicken
  • Sweet Potato
  • Bell Peppers

Afternoon Snack:

Dinner:

  • Salmon
  • Quinoa
  • Green Beans
  • Broccoli

Bedtime Snack:

Favorite Meal or Treats:

  • Pizza
  • Chocolate chip cookies

Favorite CrossFit Supplements:

Samantha's Training Schedule:

Wake up time: 7:30-8am
AM Workout #1 - 90 minutes
AM Workout #2 - 90 minutes
PM Workout #1 - 90 minutes
PM Workout #2 - 90 minutes (only during peak season)
Bedtime: 9-10pm

Jason Khalipa

Jason Khalipa is a husband, father, entrepreneur, and 8x CrossFit Games competitor. As an athlete, he has learned that the work doesn't stop when you exit the arena, but instead, it's a lifestyle. In season and out of season, over the last 10 years, Jason's CrossFit diet, training, and CrossFit workouts have always looked the same. The concept he's always lived by is, "If my body is performing well while training, why switch it up for competition." We wanted to know how he keeps his CrossFit Diet and training in check after all these years.

Jason's CrossFit Diet:

Breakfast:

  • 2 eggs and vegetables

or

Lunch:

  • Salad w/ animal protein.

Post- Workout:

Afternoon Snack:

  • PROGENEX The Bar

Dinner:

  • Fish w/ spaghetti squash

or

  • Cauliflower rice w/ meatballs

Favorite Meal or Treats:

  • Nachos!

Favorite CrossFit Supplements:

Jason's Training Schedule:

Wake up: before 6am
AM Workout - 30 minutes of cardio
PM Workout - Group class
Bedtime: 10pm

 

Molly Vollmer

Molly Vollmer is a soon-to-be mother, nutrition coach, 5x CrossFit Regionals competitor (3 times as an individual, twice as a team), and 2x CrossFit Games Team competitor. Through her journey as a CrossFit Athlete and becoming a nutrition coach, we wanted to know what helped her reach her goals in CrossFit workouts and competition.

Molly's CrossFit Diet:

During competition season, Molly follows a macro diet of 2,500 calories - 180g protein, 300-315g carbs, and 75g fat. In the off-season, her caloric intake goes down to 2,200 calories but reduced her carbs to 250g.

Breakfast:

  • Coffee with 1 Tbsp of heavy cream.
  • 1/2 cup of oatmeal w/ 1/2 cup of blueberries, 1/2 cup of banana, 1 Tbsp almond butter, and 9 Tbsp of egg whites. 
  • 3 PROGENEX Omega+

AM Pre Workout:

AM Post Workout:

Lunch #1:

  • 1 cup of white rice
  • 4oz chicken breast
  • 1 cup green beans
  • 2oz avocado

PM Snack:

  • 1 BIG iced coffee

PM Post Workout:

Lunch #2:

  • 225g sweet potato
  • 4oz chicken thigh
  • 1 cup arugula
  • 1 Tbsp dressing

Dinner: (Made by her husband)

  • 6oz ground beef burger topped w/ 1 cup mixed greens, 100g mushrooms, and 50g onion.
  • 250-300g homemade sweet potato fries

Bedtime snack:

  • One rice rack w/ almond butter and 50g banana

Training Schedule:

Wake up @ 7:30 am (depending on her coaching schedule)
AM Workout @ 10 am
PM Workout @ 1:30 pm
Bedtime @ 9 pm

Favorite meals or treats:

  • Mexican food! Occasionally she'll treat herself to a burrito, but prefers getting a burrito bowl and consuming it with chips and a large margarita on the side.
  • Any type of thin, gluten-free crust pizza.
  • Plantain chips at the Sol Food, a Puerto Rican restaurant in Marin CA.

 Favorite CrossFit Supplements:

 

There you have it. Three CrossFit Games Athletes diet plans. Every athlete has a different body size, does different WOD’s (workout of the day), and even eats different macronutrients. It’s not a one size fits all. Everyone has different needs and this can take some time to figure out. Now it’s your turn to find out what best suits you and your goals whether its performance or a CrossFit diet plan to lose weight.

Good luck!

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