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“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

These are the opening lines of CrossFit founder Greg Glassman’s prescription for world class fitness.

It is telling that a strategy for world class fitness begins not with fitness, but with nutrition. It’s not a coincidence. Nutrition is the foundation of our sport, the building blocks for everything we do. And while this is not new information, you’d be surprised how many CrossFit athletes either try to out-train a bad diet or just don’t know how much nutrition matters.


  • Use a macro counter. Apps like MyFitnessPal are great ways to both gauge how much you’re currently eating daily and begin scaling back excessive intake. Things that get measured get improved.
  • Drop carbs from your post-workout window. There is a common misnomer that we need lots of carbohydrates after we workout. But until we reach our desired level of body fat, we can leave the carbohydrates out. Once we’re there, we can steadily start to reintroduce them to dial in performance.
  • Opt for high quality, fibrous, colorful vegetables. Instead of carbohydrate-dense rice or oatmeal, fill your plate with varied vegetables, which provide ample micronutrients while keeping you full. You can’t overeat on vegetables, but you can very easily overeat on starchy carbohydrates.
  • Cut out junk food. Cheat days definitely have their place, but if you’re trying to lean out, they’re only going to slow your progress. Cut out cheat days until you’re lean enough.

Once we’re lean enough, we can start tweaking the dials of our nutrition plan to fuel performance. But focusing on finding our competitive body composition first is the best thing we can do improve our fitness.

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