When we talk about “eating for performance,” this isn’t about dieting or weight loss.
It’s about fueling your body so you can train hard, recover well, and feel strong every day. Here’s what that looks like:
1. Eating Enough
Eating enough means you’ve stopped restricting for weight loss and instead prioritize fueling your body. You’re giving yourself the calories and nutrients to crush training sessions, recover between them, and handle life outside the gym.
How do you know you’re eating enough?
- You sleep soundly.
- You look forward to training.
- You have energy throughout the day.
- Soreness is manageable.
- Women: your menstrual cycle is regular with moderate symptoms (chronic under-fueling can cause your period to disappear even if body fat is normal).
I’d much rather see an athlete in a small calorie surplus than in a deficit. Chronic under-eating leads to fatigue, suppressed immunity, and higher injury risk because your body can’t both repair from training and handle daily life.
👉 Use this calculator to get an idea of how much you should be eating for your activity level (make sure you select athletic performance as your goal!).
2. Eating the Right Macros for Your Body
Fueling isn’t just about calories—it’s about the right mix of carbs, protein, and fats for your body.
As a starting point for CrossFit athletes:
- Carbs: 40–50% of intake
- Protein: ~1g per pound of bodyweight
- Fat: 20–30% of intake
These are guidelines, not rules. Some athletes feel great with more carbs; others experiment with lower-carb approaches. What matters is how you respond.
Signs you’ve found your sweet spot:
- Consistent energy during training
- Quality sleep (yep, that theme again)
- 2–3 healthy bowel movements daily
- Better focus at work
- Higher libido
One big tip: avoid eating too much fat right before or during training—it can upset your stomach.
3. Eating Relatively Clean
Notice I didn’t say “perfect.” Eating relatively clean means most of your food is nutrient-dense and performance-focused—but you still enjoy life.
Why? Because:
- A cleaner diet supports a leaner physique naturally.
- Training is stronger and more consistent.
- Muscle builds easier (which boosts metabolism).
- Sleep improves, lowering cortisol and helping body composition.
That’s why your physique evolves as a consequence of fueling properly—not because you’re chasing weight loss.
Enjoy the occasional treat—ice cream, pizza night—but keep it balanced. I recommend 1–2 treat meals/snacks per week. Think “treat,” not “cheat.”
4. Minimizing Alcohol
This is the one that makes athletes groan at first—but it’s a game changer.
Here’s why:
- Alcohol calories are preferentially stored as fat.
- It lowers testosterone (key for recovery and body comp).
- It interferes with sleep and repair.
My recommendation: 1–2 drinks per week max, stick with clear alcohols, and match every drink with 8 oz of water. If you want to see your abs pop, this will move the needle fast.
The Bottom Line
Follow these four guidelines consistently and you’ll notice:
- Better training performance
- Improved recovery
- Positive body composition changes
- Increased libido
- Higher energy and focus
- Deeper sleep
Ready for Next Steps?
💡 Have questions or want help dialing in your nutrition? Check out my Jumpstart or my Nutrition Coaching.
💪 Want training built just for women—with a focus on gymnastics, strength, conditioning, and syncing your hormones with your fitness? Join CFT here!