What does the nutrition of a CrossFit Athlete look like?
We asked 3 times Regional Athlete Becky Pykett @beckypykett what her daily nutrition looks like and how she fuels her training:
Meal 1:
I usually have breakfast at around 8.30-9.00am, shortly after I wake up.
“My breakfast is my favourite meal of the day so I vary it as I love all things breakfast! I start with 1 large glass of water. I have this as soon as I wake. Sleeping for 9/10 hours a night, I’m usually really thirsty when I wake up! Breakfast normally consists of 35g protein, 45g carbs and 15g fat.
Breakfast Option 1:
3 tablespoons of natural yoghurt
Handful of berries like strawberries, blueberries and raspberries. 30g of almonds. A drizzle of honey. Yum!
Breakfast Option 2:
3 pieces of bacon, 1 egg, half a plate of raw spinach, 5-6 cherry tomatoes, jalapeños, 1 slice of rye grain bread and butter.
Breakfast Option 3:
Breakfast Shake (I make two portions in one. I usually drink one for breakfast and leave the other for afternoon fuel).
1 Medium Banana
40g of AMSPORT 100% Whey Choc Protein Powder
40g Nut Butter
30g Oats
Blended up in my nutribullet with some ice cubes.
“Then I normally cycle into work with 2 x tabs of AMSPORT Creatine in my water bottle and I drink this on the way. I also supplement with AMSPORT omega 3 and vitamin D in the morning before leaving for work.”
“My first session of the day starts from 9.30am until 11.00am. Then around then I have my mid morning snack.
Meal 2:
1 apple and some nut butter or if I’ve had eggs and bacon for breakfast I have yoghurt and nuts. Or a shake from the morning if I’ve had that for breakfast.
During my morning training session, I normally hydrate with just water as my morning session is usually mobility, accessory work and nothing too taxing.”
Then I have Meal 3:
Usually consists of a red meat or fish with some vegetables. I get my meals from Zone Nutrition @zonenutrition which zone my meals into the correct macro-nutrients for what I need. Meal 3 is a 3 block meal which is usually 28g protein 36g carbs and 12g fat.
E.G.
Tuna Wrap
Beef strips, veg and brown rice.
Then I head back to the gym for training session 2.
This session is a mixture of strength and some gymnastics work and can take up to 90 minutes to complete. During my second session of the day, I fuel my training with AMSPORT Energy Mineral (60g carbs) and a scoop of AMSPORT Aminos. This helps give me a steady amount of carbs and electrolytes thoughout my session and the Aminos helps prevent the breakdown of muscle. Aiding my recovery early. My favourite is the peach and passion fruit. I have to stop myself drinking it all at once!
After my afternoon session I then eat Meal 4. This is a 4 block meal that consists of 35g protein, 45g carbs and 15g fat. This meal is usually made up of lean white meat, usually chicken.
E.G.
Chicken Tikka Masala, broccoli and brown rice.
Chicken Wrap.
I usually at this time coach for an hour before going my last session of the day which is the conditioning. This session varies. It’ll be either a CrossFit WOD, some lactate threshold training or a aerobic piece.
Immediately after the conditioning, I’ll have an AMSPORT 100% Whey shake. I love the chocolate flavour and I’d finish off my Energy Mineral drink I made earlier.
I would then coach for an hour again before eating Meal 5:
This is my second favourite meal as normally I’m quite hungry at this point! So I’ll have another 4 block meal same macros as above.
E.G.
Cajun Salmon with kale and cous cous.
Sweet potato cottage pie with kale
I then finish work for the day and head home for Meal 6. Before bed I have a 2 block meal 21g protein 27g carbs 9g fats. This can vary. My favourite is a slice of rye bread and peanut butter ?
“Then finally, I don’t go to bed without taking an AMSPORT magnesium shot. This makes me sleep like a baby so I wake up feeling ready to attack the next day of training and coaching at Reebok CrossFit Reading”
AMSPORT PRODUCTS USED:
Omega 3
Vitamin D
Creatine
100% Whey
Energy Mineral
Aminosauren
Magnesium