Macros for CrossFit: The Complete Nutrition Guide for WOD Performance

CrossFit isn’t just one thing. It’s weightlifting. It’s gymnastics. It’s running, rowing, and everything in between—often in the same workout. That’s what makes it brutally effective. It’s also what makes nutrition complicated.

The guy who lifts heavy needs different fuel than the marathon runner. But you’re doing both—sometimes in a single WOD. Your nutrition has to support strength, power, endurance, and recovery simultaneously.

This guide breaks down exactly how to set up your macros for CrossFit, whether you’re chasing performance PRs, trying to look good shirtless, or competing at the highest levels.

Ready to dial in your numbers? Start with our macro calculator for a personalized baseline.

Why CrossFit Nutrition Is Different

CrossFit combines three training modalities that traditionally have very different nutritional demands:

The Three Pillars of CrossFit

1. Weightlifting (Olympic lifts, powerlifting)

• ATP-CP energy system (explosive, short duration)
• Requires muscle glycogen for performance
• High protein needs for strength adaptation
• Relatively low calorie burn per session

2. Gymnastics (bodyweight movements, skills)

• Mix of strength and muscular endurance
• Benefits from lower body weight (strength-to-weight ratio)
• Requires adequate protein for muscle maintenance
• Moderate calorie needs

3. Metabolic Conditioning (cardio, long WODs)

• Glycolytic and oxidative energy systems
• Burns through glycogen rapidly
• High calorie and carbohydrate demands
• Increases recovery needs

The challenge: Your nutrition needs to support all three without compromising any. That’s why generic advice doesn’t work—you need a CrossFit-specific approach.

The CrossFit Energy Demand

A typical CrossFit session burns 400-700 calories, depending on the workout. But it’s not just about calories—it’s about how those calories are burned:

• Heavy lifting days: Lower total burn, but high neuromuscular demand
• Long chipper WODs: High glycogen depletion, significant calorie burn
• Short, intense AMRAPs: Massive lactate production, requires quick recovery

Your macros need to account for this variability, not just your average training day.

Learn the fundamentals in our guide to what macronutrients are.

The Optimal Macro Ratio for CrossFit

Let’s establish the baseline targets that work for most CrossFit athletes.

The Evidence-Based Targets

Macronutrient	Performance Focus	Aesthetics Focus
Protein	1.6-2.2g per kg	2.0-2.4g per kg
Carbohydrates	4-7g per kg	2-4g per kg
Fat	0.8-1.2g per kg	0.8-1.0g per kg

For a 175-pound (80kg) CrossFit athlete focused on performance:

• Protein: 128-176g per day
• Carbs: 320-560g per day
• Fat: 64-96g per day
• Total: ~2,500-3,500 calories

Performance vs. Aesthetics: The Trade-Off

Here’s the truth nobody wants to hear: optimal performance and optimal aesthetics don’t always align.

Maximum performance requires:

• Adequate (or surplus) calories
• High carbohydrate intake
• Sufficient body fat for hormone production
• Less concern about six-pack definition

Maximum aesthetics requires:

• Caloric deficit (at some point)
• Lower carbohydrate intake
• Lower body fat percentage
• Accepting some performance decrease

The sweet spot: Most CrossFit athletes perform best when they stop chasing single-digit body fat and focus on fueling their training. You can be lean and strong—but not shredded and at your absolute peak performance.

How Training Volume Affects Your Macros

Weekly Training	Carb Target	Protein Target
3-4 sessions	3-4g/kg	1.6-2.0g/kg
5-6 sessions	4-5g/kg	1.8-2.2g/kg
7+ sessions or 2-a-days	5-7g/kg	2.0-2.2g/kg

Why this matters: A recreational CrossFitter doing 3 WODs per week doesn’t need 500g of carbs. An aspiring Games athlete training twice daily absolutely does.

Use our TDEE calculator to calculate your baseline calorie needs.

Zone Diet vs. IIFYM: Which Is Better for CrossFit?

CrossFit has a famous saying: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”

That’s the foundation. But when it comes to specific approaches, two methods dominate the CrossFit world: Zone Diet and IIFYM (If It Fits Your Macros).

The Zone Diet: CrossFit’s Original Recommendation

The Zone Diet was CrossFit’s official nutrition recommendation for years. It uses a “block” system:

One block equals:

• 7g protein
• 9g carbs
• 1.5g fat (or 3g with favorable fat additions)

Typical daily blocks:

• Women: 11-14 blocks
• Men: 14-21 blocks

The Zone breakdown: 40% carbs / 30% protein / 30% fat

Pros of Zone:

• Simple portion control with blocks
• Emphasizes food quality
• Easy to learn and follow
• Good for beginners

Cons of Zone:

• May be too low-carb for high-volume training
• Protein can be insufficient for muscle building
• Blocks can be tedious to count
• Less flexible than macro counting

IIFYM (Flexible Dieting): The Modern Approach

IIFYM doesn’t prescribe specific foods—just macro targets. Hit your numbers, and you’re good.

Typical IIFYM for CrossFit: 40% carbs / 30% protein / 30% fat (similar to Zone, but with more flexibility)

Pros of IIFYM:

• Maximum flexibility in food choices
• Easier to adjust based on training demands
• Can accommodate any eating style
• No “off-limits” foods

Cons of IIFYM:

• Can ignore food quality if taken to extremes
• Requires tracking (not for everyone)
• Easy to abuse with junk food

The Verdict: Which Should You Choose?

Choose Zone if:

• You’re new to nutrition and want structure
• You don’t want to weigh/measure everything
• Food quality is your primary concern
• You prefer a systematic approach

Choose IIFYM if:

• You’re comfortable tracking macros
• You need higher carbs for heavy training
• You want maximum flexibility
• You have specific performance or physique goals

The hybrid approach: Many successful CrossFit athletes combine both—using Zone principles for food quality (eat real food, balance meals) while tracking macros for precision when needed.

Read our IIFYM flexible dieting guide for a deep dive on the flexible approach.

Fueling Your WODs: Pre, During, and Post Workout Nutrition

Timing matters in CrossFit. What you eat around training directly impacts performance and recovery.

Pre-WOD Nutrition

Your pre-workout meal provides the fuel for performance. Get it wrong, and you’ll feel sluggish or nauseous mid-WOD.

Timing guidelines:

Time Before WOD	What to Eat
3-4 hours	Full meal—protein, carbs, moderate fat
1-2 hours	Moderate snack—mostly carbs, some protein
30-60 minutes	Small snack—simple carbs only

Pre-WOD meal examples (3-4 hours before):

Option 1: The Classic

• 6 oz chicken breast
• 1.5 cups rice
• Mixed vegetables
• Macros: ~75g carbs, 50g protein, 8g fat

Option 2: Breakfast Style

• 3 eggs
• 2 slices toast
• 1 banana
• 1 tbsp nut butter
• Macros: ~55g carbs, 25g protein, 22g fat

Pre-WOD snacks (1-2 hours before):

• Rice cakes with honey
• Banana with small amount of almond butter
• Oatmeal with berries
• Toast with jam
• Greek yogurt with fruit

What to avoid before WODs:

• High-fat foods (slows digestion)
• High-fiber foods (GI distress)
• Large protein portions (sits heavy)
• Anything you haven’t tested

During-WOD Nutrition

Most CrossFit workouts don’t require intra-workout nutrition—they’re not long enough. But there are exceptions:

When to fuel during training:

• Competition day with multiple events
• Long hero WODs (Murph, etc.)
• Training sessions over 90 minutes
• Back-to-back classes

Intra-workout options:

• Sports drink (15-20g carbs per 8oz)
• Diluted fruit juice
• Energy gels (for very long efforts)
• Gummy bears or candy (quick sugar)

Post-WOD Recovery Nutrition

The post-workout window is your opportunity to kickstart recovery. Your muscles are primed to absorb nutrients—take advantage.

Target intake (within 30-60 minutes):

• Protein: 0.3-0.5g per kg body weight (25-40g for most)
• Carbs: 0.5-1.0g per kg body weight (40-80g for most)

Quick post-WOD options:

• Protein shake with banana
• Chocolate milk
• Greek yogurt with fruit and granola

Full post-WOD meal (within 2 hours):

Option 1: Athlete’s Plate

• 6 oz grilled salmon
• Large sweet potato
• Sautéed greens
• Macros: ~65g carbs, 45g protein, 18g fat

Option 2: Power Bowl

• 5 oz chicken
• 1.5 cups rice
• Black beans
• Vegetables
• Avocado
• Macros: ~85g carbs, 50g protein, 20g fat

Option 3: Post-WOD Stir-Fry

• 6 oz lean beef
• 2 cups rice noodles
• Mixed vegetables
• Light sauce
• Macros: ~80g carbs, 45g protein, 15g fat

Check out our macro meal prep guide for batch cooking strategies.

Periodizing Nutrition for CrossFit

Smart CrossFit athletes don’t eat the same way year-round. Your nutrition should match your training phase and goals.

Off-Season / Building Phase

Goal: Build muscle, improve weaknesses, increase work capacity

Macro approach:

• Slight caloric surplus (200-400 calories)
• Higher carbs (5-6g/kg) to support training volume
• Protein at 2.0g/kg
• Less concern about body fat

Focus: Fuel your training, recover well, get stronger

Competition Prep Phase

Goal: Peak performance while managing body composition

Macro approach:

• Maintenance or slight surplus
• High carbs (5-7g/kg) around training
• Protein at 2.0-2.2g/kg
• Strategic carb loading before events

Focus: Maximize performance, not aesthetics

Cutting Phase (If Needed)

Goal: Reduce body fat while maintaining performance

Macro approach:

• Modest deficit (300-500 calories)
• Moderate carbs (3-4g/kg), prioritized around training
• Higher protein (2.2-2.4g/kg) to preserve muscle
• Lower fat to create deficit

Focus: Slow, controlled fat loss without tanking performance

Warning: Aggressive cuts destroy CrossFit performance. A 1,000-calorie deficit will crush your WOD times and recovery.

Competition Week

Goal: Maximize glycogen stores, feel light and powerful

Macro approach:

• Maintain or slightly increase calories
• Carb loading 2-3 days before (8-10g/kg)
• Reduce fiber and fat
• Stay hydrated

Focus: Top off fuel stores, don’t try anything new

Common CrossFit Nutrition Mistakes

Mistake #1: Chronic Undereating

The most common mistake, especially among women and those chasing aesthetics. Signs include:

• Performance plateaus despite hard training
• Constant fatigue and soreness
• Frequent illness or injury
• Hormonal disruption
• Mood changes, poor sleep

The problem: CrossFit burns serious calories. Many athletes, especially those coming from “less is more” diet mentalities, don’t eat enough to support their training.

Fix: Track your intake honestly for a week. Most underfuelers are shocked to see their actual numbers.

Mistake #2: Fear of Carbs

Low-carb is trendy. It’s also performance poison for most CrossFit athletes.

What happens when carbs are too low:

• Glycogen depleted mid-WOD
• Can’t maintain high power output
• Recovery is impaired
• Muscle loss accelerates in deficit
• Mental function suffers

Fix: Carbs fuel CrossFit. Period. Save keto experiments for when you don’t care about performance.

Mistake #3: Ignoring Protein Timing

Total protein matters, but so does distribution. Eating all your protein at dinner means:

• Suboptimal muscle protein synthesis
• Missed recovery opportunities
• Harder to hit high targets

Fix: Aim for 4-5 protein feedings of 25-40g each, including around training.

Mistake #4: Overcomplicating Supplements

Supplements are the 1% after the 99% is dialed in. Too many CrossFitters obsess over pre-workouts, BCAAs, and recovery formulas while their basic nutrition is a mess.

What actually matters:

1. Total calories
2. Macro distribution
3. Food quality
4. Meal timing

Supplements that might help (in order of importance):

1. Protein powder (for convenience)
2. Creatine (well-researched for power output)
3. Caffeine (pre-workout performance)
4. Fish oil (anti-inflammatory, if diet is low in fatty fish)

Fix: Get the basics right first. Supplements are just that—supplements.

Mistake #5: Not Adjusting for Training Intensity

Eating the same on rest days as heavy training days makes no sense. Your body’s needs fluctuate.

Fix:

• Heavy training days: Higher carbs, more total food
• Light days/skill work: Moderate intake
• Rest days: Slightly lower carbs, focus on protein and recovery

See our guide on common macro tracking mistakes for more pitfalls to avoid.

Sample Meal Plans for CrossFit

Performance-Focused Day (Heavy Training)

Target: 2,800 calories | 350g carbs | 180g protein | 80g fat

6:00 AM - Pre-WOD (before 7 AM class)

• Banana
• Small handful almonds
• Macros: 30g carbs, 6g protein, 12g fat

8:00 AM - Post-WOD Breakfast

• 4-egg omelet with vegetables and cheese
• 2 slices toast with butter
• Large glass orange juice
• Macros: 55g carbs, 35g protein, 28g fat

12:00 PM - Lunch

• 8 oz grilled chicken
• 2 cups rice
• Mixed vegetables with olive oil
• Macros: 75g carbs, 55g protein, 12g fat

3:30 PM - Afternoon Snack

• Protein shake
• Apple
• 2 tbsp peanut butter
• Macros: 45g carbs, 30g protein, 18g fat

7:00 PM - Dinner

• 8 oz sirloin steak
• Large baked potato with sour cream
• Roasted broccoli
• Side salad with dressing
• Macros: 65g carbs, 55g protein, 20g fat

9:30 PM - Evening Snack

• Greek yogurt with berries and granola
• Macros: 50g carbs, 18g protein, 6g fat

Daily Totals: 320g carbs, 199g protein, 96g fat (~2,920 calories)

Aesthetics-Focused Day (Moderate Deficit)

Target: 2,200 calories | 220g carbs | 180g protein | 70g fat

6:00 AM - Pre-WOD

• Rice cake with thin layer almond butter
• Macros: 15g carbs, 3g protein, 6g fat

8:00 AM - Post-WOD Breakfast

• 3-egg omelet with vegetables
• 1 slice toast
• Greek yogurt
• Macros: 30g carbs, 40g protein, 18g fat

12:00 PM - Lunch

• Large salad with 6 oz grilled chicken
• Quinoa (1/2 cup cooked)
• Olive oil and vinegar dressing
• Macros: 35g carbs, 45g protein, 18g fat

3:30 PM - Afternoon Snack

• Protein shake
• Banana
• Macros: 35g carbs, 28g protein, 2g fat

7:00 PM - Dinner

• 6 oz salmon
• 1 cup sweet potato
• Large portion green vegetables
• Macros: 40g carbs, 40g protein, 18g fat

9:00 PM - Evening Snack

• Casein protein shake
• Small handful berries
• Macros: 15g carbs, 25g protein, 2g fat

Daily Totals: 170g carbs, 181g protein, 64g fat (~1,960 calories)

Frequently Asked Questions

What is the best macro ratio for CrossFit?

Most CrossFit athletes thrive on approximately 40% carbohydrates, 30% protein, and 30% fat. However, this varies based on training volume and goals. Higher-volume athletes may need up to 50% carbs, while those focused on body composition may reduce carbs to 30-35%.

Should CrossFit athletes follow the Zone Diet?

The Zone Diet is a solid starting point, especially for beginners. Its block system simplifies portion control and emphasizes food quality. However, serious athletes may find Zone’s carbohydrate limits too restrictive for heavy training. Many evolve to macro tracking as they advance.

How many carbs do CrossFit athletes need?

CrossFit athletes typically need 4-7 grams of carbohydrates per kilogram of body weight daily, depending on training volume. A 175-lb athlete training 5+ days per week needs approximately 300-450g of carbs. Those doing high-volume or two-a-day training may need even more.

Is keto good for CrossFit?

Ketogenic diets significantly impair high-intensity performance, which is the foundation of CrossFit. While some athletes adapt over time, most experience decreased power output, slower recovery, and reduced training capacity on keto. It’s not recommended for serious CrossFit performance.

How much protein should a CrossFit athlete eat?

CrossFit athletes should consume 1.6-2.2 grams of protein per kilogram of body weight daily. For a 175-lb athlete, that’s 130-175g of protein per day. Those in a caloric deficit should aim for the higher end to preserve muscle mass.

What should I eat before a WOD?

Eat a balanced meal with carbs, protein, and moderate fat 3-4 hours before training. If eating closer to your WOD (1-2 hours), choose easily digestible carbs with minimal fat and fiber. Examples include rice with chicken, oatmeal with banana, or toast with eggs.

Do I need to eat differently on rest days?

Yes. Rest days require fewer calories and carbohydrates since you’re not burning through glycogen. Keep protein consistent to support recovery, reduce carbs moderately, and focus on nutrient-dense whole foods. A reduction of 300-500 calories from training days is typical.

How do I fuel for competition day?

Carb load for 2-3 days before competition, eating 8-10g carbs per kilogram of body weight. On competition day, eat a familiar pre-event meal 3-4 hours before your first event. Between events, consume easily digestible carbs (sports drinks, gels, fruit) and stay hydrated.

Should I take supplements for CrossFit?

Focus on nutrition first. If your diet is dialed in, creatine monohydrate and caffeine have the strongest evidence for CrossFit performance. Protein powder is useful for convenience, and fish oil may help with inflammation. Most other supplements provide minimal benefit.

Why am I gaining weight doing CrossFit?

Initial weight gain from CrossFit is often muscle gain and water retention from increased glycogen storage—both positive. If you’re gaining unwanted fat, you’re eating more than you burn. Track your intake accurately and adjust portions while maintaining adequate protein.

Frequently Asked Questions

What are the best macros for CrossFit?

For most CrossFit athletes, aim for 1.6-2.2g protein per kg bodyweight, 4-6g carbs per kg, and 0.8-1.2g fat per kg. A 180lb (82kg) athlete training 5 days weekly should target approximately 150g protein, 350g carbs, and 80g fat (around 2,700 calories). These macros support high-intensity training, glycogen replenishment, and muscle recovery without excess fat gain.

Adjust based on your specific goals: increase carbs to 6-7g/kg when training volume is very high or during competition prep, or reduce carbs to 3-4g/kg and increase protein to 2.2-2.4g/kg when cutting body fat. The key for CrossFit is sufficient carbs to fuel intense WODs and adequate protein to support the strength and muscle-building components.

Should I eat more on CrossFit training days?

Yes—carb cycling (eating more carbs on training days and fewer on rest days) works well for CrossFit athletes. On heavy training days, increase carbs by 50-100g above your baseline to fuel performance and replenish glycogen. On rest or light skill days, reduce carbs by 50-75g while keeping protein and fat consistent. This approach optimizes fuel availability when needed without overeating on low-demand days.

Example: A 160lb athlete might eat 300g carbs on 2-a-day training days, 250g on standard WOD days, and 150-200g on rest days. Total weekly calories and averages matter more than daily precision—some athletes prefer consistent daily macros for simplicity and still see excellent results.

What should I eat before a CrossFit workout?

Eat a mixed protein and carb meal 2-3 hours before training for sustained energy, or a lighter carb-focused snack 30-60 minutes before if you can’t eat early. Good pre-WOD meals include oatmeal with protein powder and banana (2-3 hours out), rice cakes with nut butter (60 min out), or banana with dates (30 min out). Avoid high fiber and fat immediately before training—they slow digestion and can cause GI distress.

For early morning WODs (5-6 AM), many athletes train fasted or with just quick-digesting carbs like a banana or applesauce. Experiment during training, not before competitions. Each athlete’s tolerance varies—some perform best on substantial meals, others prefer training light or fasted. Test different timing and find what maximizes your performance.

How much protein do CrossFit athletes need?

CrossFit athletes should consume 1.6-2.2g protein per kg bodyweight (0.7-1.0g per pound) to support both the strength training and metabolic conditioning components. A 160lb (73kg) athlete needs 117-160g protein daily. Higher protein (toward 2.2g/kg) benefits those in caloric deficits, older athletes, or those prioritizing muscle gain alongside performance.

Distribute protein across 4-5 meals including around training—aim for 25-40g per feeding to optimize muscle protein synthesis throughout the day. Post-WOD protein intake (within 60-90 minutes) supports recovery when glycogen is depleted and muscles are primed for nutrients. Whole food protein is ideal, but protein powder offers convenient post-workout nutrition when time is tight.

Can I do CrossFit on a low-carb diet?

You can, but performance will likely suffer, especially during high-intensity WODs and workouts lasting longer than 60 seconds. CrossFit’s metabolic conditioning relies heavily on glycogen (stored carbs) for fuel. Low-carb diets deplete glycogen stores, reducing power output, increasing fatigue, and impairing recovery. Many athletes who try keto with CrossFit report feeling sluggish and unable to maintain their usual intensity.

If fat loss is your goal, reduce carbs moderately (3-4g/kg) rather than going very low-carb (<50g daily). This provides enough fuel for training while creating a caloric deficit. Some athletes use targeted ketogenic diets (eating carbs only around workouts) or cyclical keto (carb refeeds on heavy training days), but these require significant planning and may not outperform moderate-carb approaches.

What should I eat after a CrossFit WOD?

Eat protein and carbs within 60-90 minutes post-WOD to optimize recovery and glycogen replenishment. Good post-workout meals include chicken breast with rice and vegetables, Greek yogurt with fruit and granola, or a protein shake with banana and oats. Aim for 25-40g protein and 50-100g carbs depending on workout intensity and your body weight.

The post-workout meal is your most important feeding of the day—your muscles are primed to absorb nutrients, glycogen stores are depleted, and muscle protein synthesis is elevated. Don’t skip this meal. If solid food isn’t appealing immediately after, liquid nutrition (smoothies, shakes) is perfectly effective and often easier to consume when appetite is suppressed post-WOD.

How many calories should I eat for CrossFit?

Calorie needs vary widely based on training volume, body size, and goals. Most CrossFit athletes training 5-6 days weekly need 2,200-3,500+ calories daily to maintain performance and weight. A 150lb woman might need 2,200-2,600 calories, while a 200lb man could need 3,000-3,500 calories. Use a TDEE calculator as your starting point, then adjust based on results.

For fat loss, create a modest deficit (300-500 calories below maintenance)—aggressive cuts tank performance. For muscle gain or improving performance, eat at maintenance or a slight surplus (200-300 above maintenance). Track weight and performance weekly: losing strength or seeing performance decline? Increase calories. Gaining unwanted fat? Reduce slightly. Your body’s response reveals whether calories are appropriate.

Should CrossFit athletes follow the Zone Diet?

The Zone Diet (40/30/30 macro split in measured “blocks”) was popularized by CrossFit and works well for some athletes due to its simplicity and built-in portion control. Each meal contains balanced protein, carbs, and fat in specific ratios, making macro tracking straightforward. However, the Zone’s moderate carb intake (40% of calories) may be insufficient for athletes training at very high volumes or intensities.

Modern macro tracking offers more precision and flexibility than Zone blocks—you can adjust macros specifically for training demands, goals, and individual response. Many successful CrossFit athletes use higher carb ratios (50-55% carbs) than Zone prescribes. Start with whichever method you’ll actually follow consistently; both can work if total calories and protein are appropriate.

Your CrossFit Nutrition Action Plan

Step 1: Establish your baseline Use our macro calculator to determine your maintenance calories and starting macros.

Step 2: Set your goal

• Performance focus: Maintenance or slight surplus, higher carbs
• Aesthetics focus: Moderate deficit, higher protein

Step 3: Time your nutrition

• Pre-WOD: Carbs + protein, 1-4 hours before
• Post-WOD: Protein + carbs within 60 minutes
• Daily: Spread protein across 4-5 meals

Step 4: Choose your tracking method

• Zone blocks for simplicity
• Macro tracking for precision
• Hybrid approach for best of both

Step 5: Adjust based on results

• Performance dropping: Increase carbs
• Recovery slow: Check total calories and protein
• Body composition not changing: Adjust calories up or down

CrossFit demands a lot from your body. Give it the fuel it needs, and your performance—and physique—will follow.

Related guides: How to Track Your Macros | Macros for Muscle Gain | IIFYM Flexible Dieting Guide