Reaching macronutrient goals is very different than reaching caloric goals. “Macros” is tossed around often in the gym. What exactly are they? What do they do? Macronutrients (protein, carbohydrates and fat) determine whether change in weight is fat or muscle mass. Macros are an important role in how we reach our physique goals.


Protein intake is the building block for recovery and muscle growth! It is also useful to combat hunger.

Here are some CrossFit® protein intake guidelines:

You want to shoot for roughly 1g per pound of bodyweight, you should have your bases covered. (However- if you are more thin or more overweight this is not a good estimate. Talk to a coach if you are unsure of how much protein to intake)

Carbohydrates & Fat


Carbohydrates help fuel our training. During a workout, our muscles convert carbohydrates into energy, so it is very important to replenish our carbohydrates after a tough WOD to ensure muscle recovery! So, despite several fad diets, we don’t want to go too low with our carbohydrate intake when it comes to CrossFit nutrition, especially after a hard workout.


Healthy fats are a source of essential fatty acids, which the body cannot make itself. Fat is also essential for hormone regulation.

Here are some CrossFit® carbohydrate and fat intake guidelines:

Most people will do well when setting fat intake at 20-30% of their calories and setting carbohydrate intake at 30-40% of their calories.

Here are some additional CrossFit® nutrition and timing guidelines:

  • Aim to eat 3 meals if you are in a fat-loss phase, 3-4 meals if you are in a muscle gain phase. If you’re just sustaining your weight, 3-4 meals per day.
  • Aim to eat within two hours of finishing your training.
  • Try not to train completely fasted.

-Coach Alisa