.png)
Nutrition plays such an important role in enhancing athletic performance, but not enough people know how to utilize nutrition to their advantage. As a registered dietitian, I work with athletes of various sports, and there is no one-size-fits-all solution. Your nutrition protocols and recommendations will vary based on what sport you are participating in, and what your overall goals are with your performance and physique.
Recently, I’ve been asked what the difference is in fueling strategies between Crossfit and Weightlifting. You might be surprised, but there are quite a lot of recommendations that shift, depending on your focus.
CrossFit
Let’s start with CrossFit. CrossFit takes you through a series of high-intensity, varied functional movements. It’s a training program designed to improve your overall fitness and physical strength, and one of the best parts of it is that it is so adaptable for whatever fitness level you are at, as the movements are always scalable, meaning they can be adjusted to suit a wide range of fitness levels, from beginners to elite athletes. The sport challenges your overall athletic capability, focusing on stamina, strength, flexibility, power, speed, coordination, agility, balance, and even accuracy. This sport focuses on performing short bursts of intense activity, lasting an entire 60 minutes, requiring a higher cardiovascular demand.
Weightlifting
When it comes to weightlifting, the focus shifts away from cardiovascular endurance to strength, power, and muscle hypertrophy. Rather than intensifying the exercise through constant movement, you save your energy to push your muscles to their maximum capability. This can often put the muscles under considerable stress, requiring adequate recovery and rest, even during the training session.
Nutrient Roles in Athletic Performance
Despite the differences in movement patterns, all athletes need a balance of the macronutrients: carbohydrates, protein, and fats. But I’ll also discuss fiber, electrolytes, and micronutrients, as they are often forgotten when athletes start tracking macros.
Carbohydrates: The primary energy source, carbohydrates are crucial regardless of whether the focus is on endurance or power. CrossFit athletes, known for their varied and explosive movements, require quick-release carbs like fruits or granola bars about 30 minutes pre-workout for immediate energy and optimal glycogen storage.
Weightlifters benefit from complex carbohydrates consumed 1-2, or 2-3 hours before exercise for sustained energy, allowing for individual preferences in pre-workout snacking. Remember that carbohydrate consumption outside of fueling around sessions is equally important, to prevent fatigue, maintain proper blood sugar levels, and properly replenish muscle glycogen stores.
Focus on spreading out carbohydrate intake throughout the day, pairing it with protein, fat, and fiber each time.
Proteins: Protein is essential for muscle growth and repair. Every time muscles contract and relax under tension or load, there are microfiber tears. The only way your muscles will recover, adapt, and get stronger, is to repair these tears, with protein from the diet.
CrossFitters and weightlifters will both experience micro-tears through their regiments, requiring adequate protein intake. However, weightlifters tend to have a bigger emphasis on muscle hypertrophy, which requires an even higher protein intake. It’s important to remember that although the quantity of protein is the goal, considering the quality and timing of your protein intake will maximize muscle protein synthesis.
Fats: Essential for nutrient absorption, metabolism regulation, and energy, fats play an important role in athletic performance. CrossFit athletes can gain quick energy from medium-chain triglycerides (MCTs), while weightlifters may find omega-3 fatty acids beneficial for their anti-inflammatory properties, especially after strenuous muscle exertion.
Fiber: Vital for digestive health and blood sugar regulation, fiber intake is key for consistent energy supply, particularly in endurance sports like CrossFit. Weightlifters also benefit from fiber for digestion and weight management, which is important when maintaining specific weight classes for competitions. It’s advisable to increase fiber intake gradually and avoid it pre-workout to prevent digestive discomfort.
Hydration and Electrolytes: Essential for muscle contraction and recovery, maintaining hydration and electrolyte balance is important, and this means more than just adequate water intake. Athletes need to replenish electrolytes like sodium and potassium, along with their water intake. Many sports drinks will also include simple sugars in their hydration formulas to help replenish glycogen stores during exercise. CrossFitters, who tend to lose more sweat, and weightlifters, especially during long training sessions, need to consistently hydrate to prevent cramps and maintain peak performance.
Micronutrients: Vitamins and minerals such as calcium, iron, and B vitamins are pivotal for bone strength, oxygen transport, and energy production. A balanced, colorful diet is the first approach, with additional needs assessed individually.
General Macro Recommendations
CrossFit Athletes: Carbohydrates (3-5 g/kg), Protein (1.2-2.0 g/kg), Fats (20-30% of daily calories).
Weightlifters: Carbohydrates (2-4 g/kg, focusing on complex types), Protein (1.5-2.2 g/kg), Fats (25-35% of daily calories).
Nutrient Timing
CrossFit Athletes: Pre-workout, focus on easily digestible carbs 30-60 minutes before. Post-workout, aim for a 3:1, or 4:1 carbs to protein ratio within an hour. Consider BCAA supplements if dietary protein is insufficient.
Weightlifters: Consistent protein intake throughout the day, with pre-workout nutrition 1-2, or 2-3 hours before. Post-workout, consume protein within the 30-60 minute anabolic window after working out, also maintaining a 3:1, or 4:1 ratio of carbs to protein. Consider casein protein at night to help counteract the catabolic response overnight. Overall daily intake is crucial.
Personalization
While this article offers foundational tips on how to fuel CrossFit and weightlifting, remember that every athlete’s routine should be individualized to work for their unique journey. It's important to view this guide as an initial framework, and I encourage you to work closely with a coach to effectively incorporate these guidelines into your training regimen. If you have more complex issues that need to be considered for your regiment, working with a dietitian can offer really valuable insights.
Comments