Let’s talk about one of the most overlooked performance enhancers in your fitness toolbox: food. Specifically—what to eat before a CrossFit workout. As a dietitian and gym owner, I get this question all the time. And here’s the truth: What you eat (and when you eat it) can make the difference between feeling like a baddie and feeling like a barbell just crushed your soul.
And let me just get one thing out of the way right now: I don’t recommend fasted CrossFit workouts. Sure, some people swear by them, but high-intensity workouts require fuel. Running on empty is a great way to poop out halfway through a chipper and spend the rest of the day wondering why your legs don’t work.
(Psst… want more help with fueling for performance? Our next nutrition challenge kicks off August 18th, and it’s all about fueling your body to feel and perform your best—whether you’re doing CrossFit, chasing kids, or just trying to survive Monday. Click here to register, and save $20 by using the code NTFEARLY between now and 7/26!)
So… What to Eat Before a CrossFit Workout?
What should you eat before a CrossFit workout? It depends on how much time you have. But no matter when you’re training, quality matters. Is a donut technically a carb? Yes, but it’s not exactly the pre-WOD power-up your body needs.
If you’ve got 3 or more hours:
Have a regular, balanced meal. Think lean 1-2 palm sized portions of protein, 1 thumb sized portion of a healthy fat, 1-2 cupped handfuls of a quality carb (like rice, potatoes, or whole grains), and a veggie or two.
For example: grilled chicken, sweet potatoes, avocado, and roasted broccoli. This gives your body the full spectrum of nutrients to support energy, muscle function, and recovery.
If you’ve got 1–2 hours:
Focus on a protein and a carb. A turkey sandwich. Eggs and fruit. Greek yogurt with some granola. The fat and fiber should be lower at this point so your food digests in time to give you energy, not stomach cramps.
If you’ve got less than an hour:
Now’s the time for something quick and easy to digest. A banana. A rice cake with honey. A slice of toast. Maybe a little protein if you can tolerate it. Skip the nut butter, skip the fiber—your gut will thank you mid-burpee.
Don’t Forget Hydration
Before you even ask what to eat before a CrossFit workout, make sure you’re hydrated. You don’t have to guzzle a gallon, but starting your session already dehydrated is like showing up to a barbell party without any plates. Sip throughout the day and drink a glass or two of water in the hour leading up to your workout.
Quality Over Quantity
It’s not just when and what you eat—it’s the quality of those foods that counts. Whole, minimally processed foods will give you more lasting energy and better results in and out of the gym. (That “dead inside” feeling 10 minutes into a WOD? Often avoidable with better pre-workout fuel.)
TL;DR
If you’ve ever Googled what to eat before a CrossFit workout, the answer is: it depends on the clock. But one thing’s for sure—fueling matters. Whether you’ve got three hours or thirty minutes, there’s a way to set yourself up for success. And as a dietitian who works with athletes every day, trust me: your performance, recovery, and mood will thank you.
And hey, if you’re ready to take the guesswork out of fueling your body, join us for our next nutrition challenge starting August 18th. We’ll help you learn how to eat for energy, strength, and confidence—without obsessing over every bite.