Crossfit is a sport that requires high cardiovascular capacity and strength. Since 2015, crossfit has gained great popularity. Those who start doing crossfit usually have a certain bodybuilding background. Therefore, they are very successful in increasing strength.
Due to the high power and energy capacity that crossfit requires, it is very open to the use of anabolic steroids. They “re extremely effective because they increase muscle recovery and protein synthesis.
With so many factors to consider when developing a nutrition plan to supplement your CrossFit workouts, it may be tough to know where to begin and what to prioritize.
Here are the five components to examine, in order of their influence on your body composition:
We’ll look at each of them and how you may tweak them to improve your CrossFit performance and get the results you’re after.
Calories
Understanding how many calories you need to fuel your workouts is the single most important component for improving your CrossFit performance.
Many individuals are unaware of how much they should eat and often eat too little, which has a negative impact on their performance.
If you undereat, you are fueling your exercises first, followed by your physiological functions, which means that although your workouts may seem to be going well for a time, other portions of your body may suffer.
For example, you may find it difficult to focus or think clearly, or if you’re a woman, your menstruation may become erratic or stop entirely.
Over time, your body becomes too depleted in calories to properly fuel your efforts. So it’s time to repair it!
Conditioning course
Calculate your caloric requirements.
To determine how many calories you need to maintain your current weight, multiply your weight in pounds by 15.
This is about what you would need on a day with a moderate training session (1-2 hours long, 10-25 working sets).
For rest days, subtract 300 calories, and for double training days when both exercises are moderate or one is challenging, add 300 calories.
For example, a girl weighing 140 pounds would require:
TO MAINTAIN CALORIES
Rest day: 1800 calories.
Moderate day: 2100 calories.
Hard day: 2400 calories.
This would be for calorie maintenance.
To lose weight, you must consume 500 calories each day, which for our female would be:
TO LOSE WEIGHT.
Rest day: 1300 calories.
Moderate day: 1600 calories.
Hard day: 1900 calories.
And to acquire weight, for example, to grow muscle, you must increase your daily calorie intake by 500:
TO GAIN WEIGHT.
Rest day: 2300 calories.
Moderate day: 2600 calories.
Hard day: 3000 calories.
Remember that all calorie calculations are estimations and may need to be adjusted to get the correct amount for you.
To see whether you’re receiving enough, weigh yourself once a week for three weeks.
In maintenance mode, you should not lose or gain more than 1.25 percent of your body weight. If you do, you will need to adjust your calorie intake proportionately.
Macronutrients
Now that you know how many calories you should consume each day, how do you divide them into carbs, protein, and fat?
Let’s begin by discussing the most critical macronutrient for CrossFit training: protein.
Protein
Without adequate protein, your body is unable to repair and build your muscles, and during exercises, your muscular tissue is used as fuel.
So, protein is the most essential macronutrient for muscle growth and maintenance.
The suggested quantity for CrossFit competitors and anybody who conducts strength training is 1g per pound of bodyweight.
For our example customer, it would be 140g every day. This does not vary by training day since protein is constantly required in large quantities, not just to develop muscle but also to sustain it.
Carbohydrates
Carbohydrates fuel your cells, namely the contraction of your muscle cells, which is essential while doing any kind of activity, particularly CrossFit and strength training.
There are no significant drawbacks to eating a lot of carbs as long as you get enough protein and fat.
However, we suggest adjusting your carbs based on your exercise days.
You will need more carbs on training days than on non-training days.
Here are some recommendations:
Carbohydrate intake for men
Rest: 1 gram of carbohydrates per pound of body weight.
Moderate: 1.5 grams of carbohydrates per pound of body weight.
Hard: 2 grams of carbohydrates per pound of body weight.
For our female athlete, this is:
Carbohydrate Intake for Women
Rest: 140 g.
Moderate: 210 grams.
Hard: 280 grams.
Fats play a crucial role in human health by regulating hormones, which govern many bodily functions.
The recommended daily fat intake is 0.3g per pound of body weight, which works out to 42g for our example customer.
After you have ingested the minimal quantity, there are no additional advantages to your training from ingesting more fats; nevertheless, they may help you meet your goal number of calories since they are easier to eat and contain more calories than protein and carbohydrates.
