Here's what to expect in the blog below:
✔️ Fuelling for CrossFit/Performance
✔️ Prepping Your Nutrition for Competition Season
✔️ Things You Know You Should Be Doing (But Struggle to Implement)
✔️ Things to Get Your Mind in the Right Place
✔️ Why The Best Decision You Will Ever Make Is Hiring Me As Your Coach
Prioritise Protein 🥩
Your recovery, muscle retention, and strength gains all ride on daily protein intake.
Aim for 1.6–2.2g/kg of bodyweight per day, spread evenly across your meals.
This supports muscle protein synthesis and keeps you feeling full and fuelled.
Tips:
Rotate between sources: eggs, fish, poultry, red meat, dairy, and plant-based proteins.
Don’t leave it all to dinner—get protein in every meal and snack.
💧 Hydration
You can train harder, recover better, and feel clearer—just by staying hydrated.
Dehydration hits harder than you think, and your thirst cue is a lagging indicator.
Aim for 0.042–0.045L/kg/day with sips consistently throughout the day not cramming large intake of fluid with big gulps in small windows especially prior to bed.
Fluid intake should be adjusted to your environmental and intensity requirements. Hotter and more humid environments are going to require increased fluid consumption.
Tips:
Adequate rehydration should look like replacing each 100g lost during exercise with 150ml fluid. This is in addition to your usual daily requirements
Fuelling Correctly For Your Sessions
Fuelling correctly around sessions boosts energy, preserves muscle, enhances recovery, and gives you the consistency needed to train hard day after day. Don’t wait until competition day—train your fuelling strategy now.
Timing Guidelines
1.5–3 hours before training: Eat a full meal with complex carbs, protein, and minimal fat.
30–60 minutes before training: Have a fast-digesting carb-based snack.
Carbohydrate Targets
1–3g of carbs per kg bodyweight, depending on how much time you have:
~3g/kg = 2–3 hours before
~1g/kg = 30–60 minutes before
Tips:
- Avoid high-fat, high fibre foods too close to training.
- Use lower-intensity training days to trial different carb sources.
- Keep a log of what fuels you best—timing, type, and amount.
- Hydrate alongside your carbs for better absorption and performance.
Supplementation Considerations 🛡️
Vitamin D & Fish Oil: For bone health and reduced inflammation especially if you don't consume fish multiple times a week or work indoors with minimal sun exposure in your day to day life.
Magnesium: To prevent cramps and improve sleep. Magnesium glycinate is my usual recommendation.
Antioxidants: Combat inflammation and oxidative stress. Generally easy enough to gain through dietary means but supplements such as reservatrol can be helpful too.
Collagen + Vitamin C: May support joint integrity and connective tissue repair.
Probiotics: May assist in gut health, nutrient absorption for athletes who have intense training and lifestyles.
Iron - Especially female athletes are at a higher risk of iron defiency
The Basics You Know You Should Do (But Don’t Always Stick To)
Prioritise Sleep
You’ve heard it a hundred times sleep is the ultimate recovery tool. But are you actually getting enough of it? Inconsistent or insufficient sleep messes with your hunger hormones, ramps up cravings, slows down recovery, and tanks performance.
Aim for 8+ hours in bed per night, with a consistent wind-down routine. It's a harder buy in as the benefits aren't always instant they build over time but only once you commit.
Make Recovery a Daily Discipline
Recovery isn’t just a post-WOD stretch or the occasional massage. It’s about managing stress, balancing workload, and carving out time to reset.
Most of the stress that affects performance doesn’t come from training—it comes from life. If your nervous system is constantly in fight-or-flight mode, your recovery is always on the back foot.
Build in recovery strategies like intentional breath work, scheduled downtime, or even short walks to help shift your body into a rest and repair state.
Tip:
This concept is even more important when we are thinking of how we eat. Fuel yourself intentionally, sit down, remove external stimulus and arousal such as screens, intense environments and eat. Your body will not only assimilate the food better but your mind will more effectively process your intake minimising additional hunger cues.
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Remove the guesswork, utilise your time more efficiently, let's work together
If you are looking to make improvements to your nutrition or training for better outcomes towards your performance or body recomposition goals let's take the guess work out of your approach.
Maximise your time in the gym with a personalised program working towards your specific goals, addressing your specific weaknesses in both movement, strength and conditioning.
Feel more recovered and focused with intentional plans focused on optimising your nutrition, sleep and lifestyle.
