4 Key Pillars of Post-Workout Nutrition in CrossFit Diet


It can be overwhelming figuring out what to eat after your workout in the CrossFit gym. The questions you need to consider are how much to eat and when you should eat. At times, you are too busy to plan, and this makes it challenging, especially when you are on a CrossFit diet such as paleo which demands strict adherence to nutrition rules. To help you in getting through this, it’s important to keep post-workout nutrition simple and sane.

CrossFit diet

Meal Composition

Post-workout nutrition is all about recovering and refueling. To do this, you will have to reach out too easily digestible sources of carbohydrates and protein. If you are trying to lean out, your primary focus should be on protein.

When you have finished a high-intensity workout, or you are into multiple workouts a day, your post-workout nutrition focus should be on carbohydrates and protein. Fats are also crucial as part of your nutrition, but they digest slowly, an attribute that helps in keeping you full and satisfied. Try limiting fats in your post-workout CrossFit diet so that your body can have the opportunity of getting sufficient levels of protein and carbohydrates.

CrossFit diet

Meal Timing

In post-workout nutrition, the sooner you can lay hands on your diet the better. Normally, your muscles get damaged after a high-intensity workout, and your glycogen levels are also low. To replenish and repair, you need glucose and protein as fast as you possibly can.  Within 20 minutes of working out, you need to eat something and after that have your meal of the day which may be breakfast, lunch, or dinner depending on the timing of your workout. Within 2 hours of your workout, focus once more on carbohydrates and protein.

CrossFit diet

Meal Size

Your body system can process certain quantities of carbohydrates and protein at a time. This is why you need to make your CrossFit diet small and of easily digestible portions after your workout. It’s not advisable to eat boatloads of foods within 20 minutes after you finish your workout.

Your nutrition will also depend on your size, your goals, and the extent of hard work you put in your exercises. Aim at between 15 and 35 grams and about 30 to 100 grams of protein and carbohydrates respectively.

Meal Choices

CrossFit diet

In your carbohydrates, ensure high levels of glucose. Look for something that has carbohydrates, but low levels of sugar or carbohydrate sources which do not have a sweet taste. Foods such as sweet potato, plantain, white potato, bagel, bread, oats, and cooked white rice are some of the best carbohydrate sources. On the part of proteins, go for chicken breast, bison, fish, low-fat Greek yogurt, low-fat cottage cheese, high-quality whey protein, and lean ground beef.

In order to put all the above into practice, ensure you keep an open mind and try as much as possible to plan.


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