- What to eat before training
- What to eat during training
- What to eat after training
- Supplements that can be used
- Crossfit diet menu
The crossfit diet is rich in calories, vitamins and minerals, essential nutrients to give energy during heavy training and to accelerate muscle recovery, preventing injuries to athletes.
Crossfit is a high-intensity activity that requires a lot of body and food preparation, which must be rich in lean proteins, such as chicken, turkey or fish, in grains such as peas or beans and fruits and vegetables. On the other hand, industrialized and refined foods, such as sugar, cookies and ready-to-eat meals, such as risotto or frozen lasagna, should be avoided.
What to eat before training
The pre-workout of the crossfit must be done at least 1 hour in advance, to allow time to complete the digestion and the nutrients and oxygen to be channeled to the athlete's muscle mass. This meal should be rich in calories and carbohydrates, such as bread, oats, fruit, tapioca and vitamin. In addition, it is also interesting to add a source of protein or good fat, which will give energy more slowly, being useful at the end of training.
Thus, two examples of combinations that can be used are: 1 natural yogurt beaten with honey and banana + 1 boiled egg or 1 large slice of cheese; 1 sandwich of wholemeal bread with egg fried in oil and cheese; 1 glass of banana smoothie with 1 tablespoon of peanut butter.
What to eat during training
If the training lasts and lasts for more than 2 hours, it is recommended to consume easily digestible carbohydrate sources to maintain the body's energy. Thus, you can use 1 fruit bruised with bee honey or use nutritional supplements such as Maltodextrin or Palatinose, which can be diluted in water.
In addition, it can also be useful to take a BCAA supplement, to provide muscle with amino acids that help to give energy and that favor its recovery. Know when and how to use BCAAs.
What to eat after training
After training, it is essential that the athlete has a good protein-rich meal, containing mainly lean meats, chicken or fish. These foods can be included in a sandwich, omelet or a good lunch or dinner with rice or pasta and salad, for example.
If you are unable to eat a protein-rich meal, you may need to supplement the athlete with whey protein or another protein in powder form. It can be added in a vitamin containing milk, fruit and oats, for example. Here's how to take whey protein.
Supplements that can be used
The supplements most used by crossfit practitioners are whey protein, crestine, BCAA and thermogenic containing compounds such as caffeine and L-carnitine.
In addition, crossfit practitioners typically use the Paleolithic diet as the basis of their diet, which is composed of foods that come directly from nature without undergoing major changes in the industry, such as meat, fish, fruits, vegetables, leaves, oilseeds, roots and tubers, cooked or grilled. Find out how to comply with this diet at: Paleolithic Diet.
Crossfit diet menu
The following table shows an example of a 3-day crossfit diet menu:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | crepe with 2 eggs, 4 col of gum soup + 3 col of chicken soup + unsweetened coffee | 2 slices of brown bread + 1 fried egg with 2 slices of cheese + 1 cup of coffee with milk | banana smoothie with whey protein and 1 col of peanut butter soup |
| Morning snack | 1 natural yogurt with honey and 2 col of granola soup | 1 mashed banana + 1 col of powdered milk soup + 1 col of oat soup | 2 papaya slices + 1 col of oat soup + 1 col of flaxseed soup |
| Lunch dinner | rice, beans and farofa + 150g of roasted meat + raw salad with olive oil | tuna pasta with 1 boiled egg + sautéed vegetables in olive oil | sweet potato puree with roasted chicken with vegetables and olive oil |
| Afternoon snack | 1 tapioca with egg and cheese + glass of orange juice | 300 ml of avocado smoothie with honey | omelet with 2 eggs and ground beef + 1 glass of watermelon juice |
The amounts needed to be consumed at each meal depend on the intensity and hours of training, so it is essential to advise a nutritionist to indicate the meals in each case depending on the individual objective.
