What to eat after CrossFit is about recovering from a unique combination of stresses. You've just done Olympic lifts, gymnastics movements, and high-intensity conditioning - often in a single hour. Your body needs fuel to replenish glycogen stores, repair muscle damage from heavy lifting, and recover from the metabolic assault of the WOD.
What Your Body Needs Post-WOD
CrossFit creates dual recovery demands that most sports don't. The strength work creates muscle damage and stimulates protein synthesis - you need protein to capitalise on this. The metabolic conditioning depletes glycogen stores rapidly - you need carbs to refuel. Unlike pure strength or pure cardio training, CrossFit requires attention to both. Skimp on either and recovery suffers.
The Dual Recovery Challenge
Muscle repair: Heavy snatches, clean & jerks, squats, pull-ups - your muscles have been loaded and damaged. This is the stimulus for adaptation, but only if you provide the building blocks for repair.
Glycogen restoration: High-intensity WODs burn through glycogen faster than steady cardio. AMRAPs, EMOMs, and For Time workouts are glycolytic nightmares. Carbs are essential for refuelling.
Both matter. The old "just eat protein" approach misses half the picture.
Post-WOD Timeline
0-30 Minutes (Immediately After)
Start recovery while you're still at the box. A clean protein shake or Greek yoghurt is popular for good reason - fast protein plus easy carbs. Organic chocolate milk works too (avoid heavily processed versions). If you're heading straight to a meal, this window is less critical, but starting sooner is better.
30-90 Minutes (Recovery Meal Window)
Have a proper meal with protein and carbs. This is when your muscles are most receptive to nutrients. 20-40g protein, substantial carbs. Don't skip this - especially if training again tomorrow.
Rest of the Day
Continue eating balanced meals with protein at each. Glycogen restoration takes time. If you trained hard, your body needs fuel to recover - this isn't the time to restrict calories.
At the Box (Immediate Recovery)
Keep in Your Gym Bag
- Greek yoghurt or clean protein shake - Have while cooling down
- Organic chocolate milk - Near-ideal recovery ratio (avoid heavily processed versions)
- Banana + protein bar - Whole foods option
- Greek yoghurt pot - If you have a cooler
- Recovery drink mix - Combined protein and carbs
Best Post-CrossFit Meals
Within 2 Hours (Main Recovery Meal)
- Chicken with rice and vegetables - Classic, hits all targets
- Salmon with sweet potato - Protein, carbs, omega-3s for inflammation
- Steak with chips - Protein, iron, and carbs - not a bad choice
- Eggs on toast with avocado - Great for morning sessions
- Beef stir-fry with noodles - Quick, balanced, satisfying
- Burrito bowl - Rice, beans, meat, guac - everything you need
Morning WOD → Breakfast
- Full English - Eggs, bacon, toast, beans - protein, carbs, salt
- Porridge with Greek yoghurt or clean protein powder - Add banana and honey
- Eggs with toast and fruit - Simple, effective
- Protein pancakes - If you have time to make them
- Smoothie bowl - Greek yoghurt or clean protein powder, banana, oats, toppings
Protein Requirements
CrossFit athletes need more protein than the average gym-goer:
- Daily target: 1.6-2.2g per kg bodyweight (higher end for hard training)
- Post-workout: 20-40g within 2 hours of training
- Per meal: Distribute protein across 4-5 meals, not one massive portion
- Before bed: Casein or cottage cheese supports overnight recovery
- Sources: Meat, fish, eggs, dairy, or plant-based alternatives
Carbs After CrossFit
Don't fear carbs post-WOD - you've earned them:
- Why they matter: Glycogen restoration requires carbohydrates
- How much: 0.8-1.2g per kg bodyweight in the hours after training
- When: Sooner is better - glycogen synthase is most active post-workout
- Best sources: Rice, potatoes, pasta, bread, fruit
- Training again tomorrow? Carbs become even more important for recovery
Hydration and Electrolytes
You've sweated, probably a lot:
- Rehydrate: Water throughout the rest of the day
- Electrolytes: Especially after long or hot sessions
- Weigh yourself: Replace 1.5x the weight you lost during training
- Include with meals: Fluid absorption is better with food
- Keep drinking: Stay hydrated throughout the rest of the day
What to Avoid Post-WOD
- Skipping food - Your body needs fuel to recover and adapt
- Only protein - You also need carbs for glycogen restoration
- Excessive restriction - Post-workout is not the time to cut calories
- Alcohol - Impairs protein synthesis and glycogen storage
- Waiting too long - The sooner you eat, the better the recovery
Competition Day Recovery
After Open workouts or competitions:
- Immediate: Clean protein shake or Greek yoghurt at the box, start rehydrating
- Soon after: Proper meal with protein and carbs
- Rest of day: Continue eating well - don't "reward" yourself by skipping nutrition
- Sleep: Prioritise it - recovery happens when you sleep
- Multiple workouts: If doing several in a day, recovery nutrition between them is critical
Evidence-Based Post-CrossFit Summary
- CrossFit requires dual recovery: protein for muscle repair, carbs for glycogen
- Post-WOD protein: 20-40g within 2 hours
- Post-WOD carbs: 0.8-1.2g/kg bodyweight - don't skip them
- Daily protein: 1.6-2.2g/kg bodyweight distributed across meals
- Organic chocolate milk: The carb-to-protein ratio aids recovery - simple and effective
- Avoid alcohol: Impairs protein synthesis and glycogen restoration
- Training tomorrow: Recovery nutrition becomes even more critical
Planning your next session? See our guide on what to eat before CrossFit.
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