What to eat before CrossFit workout

CrossFit workout diet is helpful for health and fitness, but it is only effective with proper diet plan and guidance. Continue reading to find out what to eat before crossfit and learn all the details.

Also read: Side effects of overeating

What is CrossFit workout?

CrossFit is a type of high-level intensity training. It is a conditional workout that is linked with functional movement performed at high-level intensity. It includes many actions of daily life like squatting, pulling, and pushing. CrossFit is characterized by effective exercise and sound nutrition. It includes different daily workouts with the help of which anyone can achieve its health goals. This exercise can give satisfactory benefits, especially to women athletes.

Exercises in CrossFit workout are known as high-intensity power fitness (HIPF). All the mentioned exercises are valuable, therefore, should be completed daily according to proper instructions. Some important exercises are as follow:

  • Kettlebells
  • Explosive body lift movement
  • Olympic body weightlifting
  • Plyometric jumping

What is CrossFit good for?

Man lifting vehicle tire

There are many benefits of CrossFit exercise. It is very effective for every age of people either 20 or 60. In recent decades it has become a super famous workout globally. It is practised by 13,000 gym members in approximately 120 countries.  

There are many benefits of CrossFit exercise with proper diet intake and guidance. It has many benefits and some of the most important benefits are as follow:

  • Improve physical stability including muscles strength and effective metabolism
  • Enhance the aerobic fitness by increasing the utilization of oxygen during exercise
  • Improve the agility and flexibility
  • Burn calories and maintain weight
  • Improve the energy intake capability of the body from glycogen

If you want to know if CrossFit is good for weight loss, and are looking for a solution to reduce body fats, stop worrying and start CrossFit workout. CrossFit is very useful for the deterioration of excessive calories. In addition, it boosts the metabolism and enhances the muscles mass.

According to the American Council of Exercise (ACE), women can burn 13-15 calories per minute and men can burn 15-18 calories per minute. For the mitigation of calories, this workout is far better as compared to other workouts.

Furthermore, if you are interested in reducing fats through this workout, additionally you also require an authentic diet plan.

CrossFit diet

Always remember that CrossFit workout is a combination of both good exercise and proper diet. We should focus on both workout and a balanced diet. To get maximum benefits of a CrossFit program, workout regularly, and optimize the nutritional plan. Many food products support this workout efficiently. Some of the prescribed foods with their benefits are given below:

  Food Commodity Benefits
1 Brown Rice Easy to eat and digest
Doesn’t cause bloating in blood sugar
2 Lentils Has plenty of fibres which reduce constipation
Has a good amount of protein percentage
3 Banana A good source of vitamin C
A good source of manganesium and potassium
4 Nuts High amount of nutrients and omega-3 fatty acids
They can be used in the production of snacks and smoothie
5 Eggs Good B vitamins percentage
Good percentage of fats and proteins – 1 egg provides 7-8 grams of protein
6 Low-Fat Chocolate Milk High amount of carbohydrates and proteins
CrossFit exercise can cause glycogen depletion so, this drink is used to recover the glycogen deficiency

What is block eating?

With the CrossFit diet, the intake of a specific block of protein, carbs, and fats is necessary. But what is actually block eating? Block is a way through which we can measure the intake of proteins, carbs, and fats. Take a look at the table to see how much protein, carb or fat does one bloack contain:

  Blocks Block of Nutrients Weight in Grams
1 1    Fat    1.5 gram
2 1    Carbohydrate    9 grams
3 1    Protein    7 grams

The recommended block of nutrients that a person should intake is as follow:

  Name of Nutrient Blocks in Breakfast Blocks in Lunch Blocks in Dinner
1 Fats 3 3 3
2 Carbs 3 3 3
3 Proteins 3 3 3

What to eat before CrossFit workout

Woman in the kitchen cutting a pear

We generally spend 1-2 hours in the gym and work hard to ameliorate our fitness. These hours are of great importance for effective fitness. However, only giving importance to workout is of no use at all. We should also focus on the accurate deliverance of fuel to our body. CrossFit workout with effective body fueling is the key to success.

Proper intake of meals with proper timing is very important on a pre-CrossFit workout diet. Each macronutrient has importance before a CrossFit workout. Its dosage depends upon the severity of the workout.

There are many organic food products that we should eat before a CrossFit workout with proper time management. However, you may also wonder hom many calories should you eat bedore a Crossfit workout? Many food products have good calories or energy value. Before starting a CrossFit we should eat an appropriate amount of food that gives us maximum nutrition.

Some important food commodities that we should eat before the CrossFit workout are given below, along with their energy value, and their proper intake timing before a CrossFit workout:

  Food Item Calories per gram The amount that should be taken The time before Workout in hours
1 Oatmeal 1 calorie per gram and 120 calories per 170 grams 1-2 bowls 1-2
2 Muesli 3.6 calories per gram 5 spoonful’s 1-2
3 Yogurt 1 calorie per gram 1 2-3
4 Coffee (Caffeine) 2 calories per 240 ml 1 cup 2-3
6 Banana 89 calories per 100 grams At least 2 bananas ½
7 Eggs 155 calories per 100 grams 2 eggs ½
8 Nuts 607 calories per 100 grams 1.5 ounce ½

Pre-workout meals

The pre-workout meal provides physical and mental energy due to the intake of macro-nutrients. We can intake the combination of different diet plans before our workout. The most appropriate diet stuff of pre-CrossFit consists of the following foodstuff:

Lean Protein

We should intake lean protein before a CrossFit workout. It stimulates our muscles and growth. Eating a meal that contains an appropriate amount of lean protein can help us to perform well.

Amount to be consumed:
We should intake 20-30 grams of lean protein before our workout.

It contains 99 calories per 100 grams or 3-4 ounces.

Time Management:
We should intake lean protein ½ hour before our workout scenarios.


  • Better anabolic response
  • Improve muscles movement
  • Increase lean body mass


It is an excellent foodstuff to eat before workout. It releases energy slowly and provides fuel for the body. Also, it doesn’t live for a prolonged time in our stomach and it is easily digestible.

Amount to be consumed:
One medium size of oatmeal is important to intake before staring your CrossFit workout.

It consists of 68 calories per 100 grams

Time Management:
We should eat oatmeal approximately 30-60 minutes before our workout.


  • It consists of highly powerful soluble fibre called Beta-Glucan
  • It lowers the cholesterol level of body
  • Help to lose weight


Casserole with the combination of beans and potatoes is always a great choice.

Amount to be consumed:
We should eat at least 2-3 cups of the casserole before our workout scenarios.

It usually consists of approximately 314 grams of calories per 6 cups.

Time Management:
We should eat casserole 2-3 hours before our CrossFit workout.


  • Provide muscular strength to your body
  • Increase the metabolism of the body
  • Reduce cholesterol level


Rice is the best source for the carbohydrates and stabilizes our muscular strength.

Amount to be used:
People who do CrossFit workouts are being recommend to intake 60 grams of carbohydrate for an hour. There are 28 grams of carbohydrates per 100 grams of rice so we should intake accordingly.

Rice consists of 111 grams of calories per 100 grams of the amount.

Time management:
We should eat rice as per the recommended amount of 1-2 hours before our CrossFit workout.


  • Quick energy source
  • Good source of fibre
  • Excellent source of vitamins and minerals


Muesli is a cool oats dish dependent on moved oats and fixings like grains, nuts, seeds, and new or dried natural products. This blend might be joined with at least one fluid like milk, almond milk, other plant milk, yoghurt, or natural product squeeze and left for a chance to mellow the oats before being expended.

Amount to be used:
The intake of almost 5 spoons of muesli with the combination of a liquid food product is recommended.

It consists of almost 300 grams of calories per bowl or cup.

Time Management:
We should eat muesli 1-2 hours before our workout.


  • Contain Beta-Glucan
  • Help to reduce cholesterol
  • Improve the health of the heart

Whole Grain Bread

This is an extraordinary decision for pre-preparing sugars. It is a top-notch sugar. However, it tends to be matched with nearly anything. From nutty spread to avocado to fried eggs, the flexibility of wholemeal toast is an enormous factor and permits you to try different things with your undisputed top choices.

Amount to be used:
The recommended amount before a CrossFit workout is 2-3 slices.

There are approximately 247 grams of calories per 100 grams of whole-grain bread.

Time Management:
We should intake it approximately ½ hours before our workout scenarios.

Entire grains are stuffed with supplements including protein, fibre, B nutrients, cell reinforcements, and minor elements (iron, zinc, copper, and magnesium). Furthermore, an eating routine wealthy in entire grains has been appeared to lessen the danger of coronary illness, type 2 diabetes, heftiness, and a few types of malignant growth.


To conclude the whole in a nutshell, we can say that the CrossFit diet is very effective for health and fitness. A proper regular workout with an effective diet plan is important for a good fitness level.

Follow the diet plan which is mentioned above for splendid results of a CrossFit exercise. This workout can be referred to any age of people. It can ameliorate the aerobic process, agility, and metabolic activity of the body. This workout is also useful for the burning of fats.

Now you know what to eat before CrossFit and nothing should stop you from getting the best results from it. Pay attention to proper intake of food and food blocks.

Also read: Sports nutrition for young athletes


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