CC_Nutrition

“Informed By Science”

Tag: crossfit

  • Behaviour Change and Nutrition: The Key to Consistency

    Whether you’re aiming to build muscle, lose fat, or enhance performance, your nutrition habits are just as important as your training program. But sticking to a diet plan whether it’s a bulking phase, a cutting cycle, or performance nutrition can be harder than hitting a heavy squat. The real challenge isn’t knowing what to eat; it’s changing your behaviour to make it happen consistently.

    This is where behaviour change science comes in. Grounded in psychology, behaviour change strategies can help gym goers, athletes and well honestly, anyone! overcome common barriers like poor planning, low motivation, and decision fatigue turning good intentions into real results.

    Why Motivation Alone Isn’t Enough

    You might start a new meal plan feeling motivated and ready. But motivation fluctuates. To stay consistent long-term, you need more than willpower you need systems and strategies.

    According to the COM-B model, behaviour is driven by three things: Capability, Opportunity, and Motivation (Michie et al., 2011). In a gym context, this might look like:

    Capability: Do you have the cooking skills and nutrition knowledge? Opportunity: Is your environment helping or hindering your eating goals? Motivation: Are you clear on why you’re doing this?

    Addressing all three areas sets you up for long-term adherence not just short-term compliance.

    Habit Formation and Meal Consistency

    For athletes and recreational lifters, habit formation is key. The Health Action Process Approach (HAPA) highlights the difference between intention and action. You might plan to prep meals or hit your macros but without planning, tracking, and adjusting, those intentions often fall flat (Schwarzer, 2008).

    Using tools like MyFitnessPal (or other apps), food scales, and prep routines helps build consistency. Research shows that self-monitoring—tracking what you eat—is one of the most powerful predictors of success in fat loss and muscle gain (Chen et al., 2023).

    Digital Tools for Diet Adherence

    A 2023 meta-analysis confirmed that using nutrition tracking apps significantly improves dietary behaviours and outcomes in people aiming to lose fat or gain lean mass (Chen et al., 2023). These tools don’t just count calories they give real-time feedback, help you spot trends, and reinforce accountability.

    Other behaviour change techniques (BCTs) proven to support gym-related goals include:

    SMART goal-setting (Specific, Measurable, Achievable, Relevant, Time-bound)

    If then planning (e.g., “If I get hungry post-workout, then I’ll have a protein shake”)

    Social support (training partners or online communities)

    Why Most Meal Plans Fail (And How to Fix It)

    Many people fall off their meal plans not because they’re “lazy” or “undisciplined,” but because their approach doesn’t match their lifestyle or values. According to the Theory of Planned Behaviour (TPB), intentions alone aren’t enough people must also believe they have control over their environment and the ability to follow through (Ajzen, 1991).

    That’s why environmental restructuring like prepping meals in advance, keeping snacks out of sight, or having protein options ready post-training is critical. Your environment should make the right choice the easy choice.

    The Bigger Picture: Stress, Sleep, and Social Support

    Behaviour change science also reminds us that diet doesn’t happen in isolation. Poor sleep, stress, or a lack of social support can derail even the best plan. The Science of Behavior Change (SOBC) program by NIH highlights how self-regulation, stress management, and habit loops can be modified to enhance results (NIH, 2023).

    In other words, you don’t need to grind harder you need to train smarter, eat smarter, and structure your environment and mindset for success.

    Conclusion

    If you’ve ever struggled to stay consistent with your nutrition while training hard, you’re not alone and you’re not lacking discipline. You’re just missing the behaviour change strategies that align your habits with your goals.

    By applying science-based models like COM-B, HAPA, and TPB, and using tools like tracking apps, habit systems, and structured planning, you can finally bridge the gap between training and nutrition and unlock your full potential in the gym.

    References

    Ajzen, I., 1991. The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), pp.179–211.

    Chen, J., Cade, J.E. and Allman-Farinelli, M., 2023. The effectiveness of nutrition apps in improving dietary behaviours and health outcomes: a systematic review and meta-analysis. Public Health Nutrition, 26(1), pp.1–12.

    Greaves, C.J., Sheppard, K.E., Abraham, C., Hardeman, W., Roden, M., Evans, P.H. and Schwarz, P., 2011. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health, 11(1), p.119.

    Lee, R.M., Fischer, C., Caballero, P., and Andersson, E., 2022. Behaviour change nutrition interventions and their effectiveness: a systematic review of global public health outcomes. PLOS Global Public Health, 2(9), p.e0000401.

    Michie, S., Atkins, L., and West, R., 2014. The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.

    Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), p.42.

    NIH Common Fund, 2023. Science of Behavior Change (SOBC). [online] Available at: https://commonfund.nih.gov/science-behavior-change-sobc [Accessed 18 May 2025].

    Schwarzer, R., 2008. Modeling health behavior change: How to predict and modify the adoption and maintenance of health behaviors. Applied Psychology, 57(1), pp.1–29.

  • Citrulline Malate and Performance: The Science Behind the Pump

    By Chris Clayton, PhD, SENr, Performance Nutritionist.

    As a performance nutritionist, I’ve worked with athletes across disciplines—cycling, boxing, MMA, and football. One supplement I consistently see delivering results, especially in high-intensity and strength-focused training, is citrulline malate. Unlike many so-called “pre-workout” compounds, this one stands up to scrutiny. So let’s take a deep dive into what citrulline malate is, how it works, and what the science really says about its impact on performance.

    What Is Citrulline Malate?

    Citrulline malate is a combination of two compounds:

    L-Citrulline: A non-essential amino acid that’s a precursor to L-arginine. It’s more effective than direct arginine supplementation at boosting nitric oxide (NO) levels due to better absorption and bioavailability. Malate (Malic Acid): A key intermediate in the tricarboxylic acid (TCA) cycle, also known as the Krebs cycle, which plays a central role in energy production.

    Together, this combo supports both anaerobic and aerobic performance by enhancing blood flow, buffering fatigue, and improving energy efficiency.

    Mechanisms of Action: How It Works

    Here’s how citrulline malate contributes to performance:

    Nitric Oxide Boost via Arginine Pathway: Supplementing with citrulline increases plasma L-arginine and nitric oxide more effectively than arginine itself (Schwedhelm et al., 2008). Higher NO levels result in vasodilation, which increases oxygen and nutrient delivery to working muscles, improving endurance and reducing fatigue. Ammonia and Lactate Clearance: Citrulline helps detoxify ammonia through the urea cycle, delaying the onset of fatigue (Sureda et al., 2010). This is particularly important during high-volume resistance training or repeated sprint bouts. Enhanced ATP Production via Malate: Malate supports mitochondrial energy production. It facilitates the regeneration of NAD+, a coenzyme essential for ATP generation, especially under aerobic conditions.

    What the Research Says

    1. Strength and Resistance Training

    Pérez-Guisado & Jakeman (2010): In this double-blind, placebo-controlled study, 8g of citrulline malate taken 1 hour before upper-body resistance training significantly increased the number of repetitions completed (by ~52.92%) and reduced muscle soreness at 24 and 48 hours post-training. Wax et al. (2015): Male subjects performing leg resistance training saw improved repetitions and reduced fatigue when supplemented with 8g of citrulline malate. This confirmed earlier findings and suggested a strong role in muscular endurance.

    2. Endurance Performance

    Bailey et al. (2015): A 6g dose of citrulline increased plasma nitrate and nitrite, improved VO2 kinetics, and reduced oxygen cost during moderate-intensity cycling. This means athletes required less oxygen to perform the same amount of work—an efficiency gain that matters in endurance sports. Glenn et al. (2016): In this study on recreationally active males, a single 8g dose improved cycling time to exhaustion and reduced ratings of perceived exertion (RPE). Athletes felt they were working less hard to achieve the same output.

    3. Recovery and Muscle Soreness

    Gonzalez et al. (2018): Citrulline supplementation post-exercise improved blood flow and reduced delayed onset muscle soreness (DOMS), likely due to enhanced nutrient delivery and waste clearance during recovery phases.

    Practical Recommendations: How I Use It with Athletes

    Here’s how I typically program citrulline malate use:

    Dosage: 6–8g taken 30–60 minutes before training. This is the most evidence-backed range. Form: Powdered form is ideal, either standalone or in a pre-workout blend without excessive stimulants. Many commercial pre-workouts under-dose citrulline, so check labels carefully. Timing: Take on an empty stomach pre-training for better absorption. For high-volume training blocks or tournaments, some athletes use it daily for a more sustained effect on recovery. Cycling: While not strictly necessary, I may cycle usage (e.g., 5 days on, 2 days off) during off-season periods or lower training loads, simply to match need and avoid unnecessary supplementation.

    Safety and Side Effects

    Citrulline malate has a strong safety profile. No serious adverse effects have been reported at doses up to 10g per day. It’s stimulant-free, making it a good option for athletes training in the evening or those sensitive to caffeine. Minor side effects like stomach discomfort can occur in some people, particularly at higher doses, but these are rare.

    Final Thoughts

    From the lab to the gym floor, citrulline malate has earned its place as one of the few supplements that actually does what it claims. Whether you’re a strength athlete looking to grind out extra reps, a cyclist chasing improved endurance, or a combat sport athlete managing high training volumes, citrulline malate can offer a genuine performance boost.

    Just like any supplement, it works best when it’s built on a foundation of good nutrition, sleep, and recovery. But if you’re looking for a scientifically supported edge, this one’s worth considering.

    This is a good option that is informed sport so you can be sure it is free from banned substances

    Applied Nutrition Citrulline Malate 2:1

    Key References:

    Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. Wax, B., et al. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise. European Journal of Sport Science, 15(1), 45–52. Bailey, S. J., et al. (2015). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144–1155. Glenn, J. M., et al. (2016). Acute citrulline malate supplementation improves cycling time trial performance in trained cyclists. Journal of Strength and Conditioning Research, 30(4), 1097–1103. Sureda, A., et al. (2010). L-Citrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology, 110(2), 341–351. Gonzalez, A. M., et al. (2018). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 32(2), 385–391.

  • The Foundations of Performance Nutrition: Why Timing, Type, and Total Matter

    When it comes to enhancing performance—whether in sport, exercise, or day-to-day energy demands—nutrition is far more than just “eating healthy.” It’s a science-driven approach that focuses on fuelling the body in a strategic way to optimise energy, recovery, strength, and endurance. At the core of performance nutrition lies three crucial pillars: timing, type, and total intake. When these elements are aligned, they create a powerful framework to support physical performance and recovery. Let’s break each of these down.

    1. Timing: When You Eat Matters

    Nutrient timing is all about when you eat in relation to training or activity. Eating the right foods at the right times can enhance energy availability, reduce fatigue, and accelerate recovery.

    Pre-training: Fuel up with a mix of carbohydrates and a small amount of protein 1–3 hours before exercise to ensure glycogen stores are topped up and muscles are primed. During training: For longer sessions (especially over 60–90 minutes), intra-workout nutrition like simple carbs and fluids can help maintain energy and hydration. Post-training: Recovery nutrition is vital. Consuming carbs and protein within 30–60 minutes post-exercise helps replenish glycogen stores and kickstarts muscle repair.

    Ignoring nutrient timing can lead to under-fuelling, sluggish sessions, and prolonged recovery.

    2. Type: What You Eat Matters

    All calories are not created equal—especially when it comes to performance. The type of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) you consume plays a major role in how your body performs.

    Carbohydrates are the body’s preferred source of energy during high-intensity activity. Think whole grains, fruits, starchy veg, and sports-specific fuel like energy gels when needed. Protein is essential for muscle repair, growth, and overall recovery. Aim for lean protein sources like poultry, eggs, dairy, legumes, and plant-based alternatives. Fats, while often overlooked, are key for long-lasting energy and hormone function—especially in endurance athletes. Prioritise healthy fats like avocado, nuts, seeds, and oily fish. Hydration and electrolytes are just as important as food—without them, energy and focus can quickly drop.

    Matching the type of food to your activity and goals helps the body perform efficiently and recover faster.

    3. Total: How Much You Eat Matters

    Even with perfect timing and the right types of food, performance can still suffer if you’re under-fuelling or over-fuelling. Your total intake—the quantity of calories and nutrients—needs to align with your energy output and individual goals.

    Under-eating can lead to low energy availability, poor recovery, fatigue, and increased injury risk. Over-eating may cause sluggishness, weight gain, and reduced performance in sports that require speed or agility. Individual needs vary depending on training intensity, frequency, body composition goals, and metabolic rate—there’s no one-size-fits-all.

    Working with a nutritionist or using tracking tools can help athletes find the sweet spot that meets their specific energy demands.

    Final Thoughts: The Big Picture

    Performance nutrition isn’t just about what you eat—it’s a strategic combination of when, what, and how much you eat. These three pillars—timing, type, and total—are the backbone of effective fuelling for performance. Whether you’re training for a marathon, lifting heavy in the gym, or simply looking to feel more energised and focused in your daily life, getting these fundamentals right is essential.

    By fine-tuning these elements, you’re not just eating—you’re fuelling with purpose.

  • Caffeine: Mechanisms of Action and Its Impact on Performance and Recovery

    Introduction

    Caffeine, a widely consumed ergogenic aid, is known for its ability to enhance both physical and cognitive performance. Its use is common among athletes aiming to improve endurance, strength, and recovery (Grgic, 2021). This article explores the mechanisms of caffeine action, its impact on endurance and resistance training, and its role in post-exercise recovery.

    Mechanisms of Action

    Caffeine exerts its effects through several key physiological mechanisms:

    Adenosine Receptor Antagonism:

    Caffeine blocks adenosine receptors (A1 and A2A) in the central nervous system, reducing fatigue perception and enhancing neurotransmitter release, particularly dopamine and norepinephrine (Ferreira, da Silva and Bueno, 2021).

    Calcium Mobilization:

    Caffeine increases calcium release from the sarcoplasmic reticulum in muscle cells, leading to enhanced muscle contraction and improved force production (Grgic, 2021).

    Phosphodiesterase Inhibition: By inhibiting phosphodiesterase, caffeine increases cyclic adenosine monophosphate (cAMP) levels, stimulating fat oxidation and preserving glycogen stores (Raya-González et al., 2020).

    Impact on Endurance Performance

    Caffeine is well-documented to improve endurance exercise performance by delaying fatigue and increasing time to exhaustion. Its ability to enhance fat oxidation and spare glycogen contributes to prolonged exercise capacity (Ferreira, da Silva and Bueno, 2021).

    Impact on Resistance Training

    Caffeine also has notable effects on resistance training:

    Muscular Strength:

    Research indicates that caffeine supplementation significantly enhances maximal upper-body strength, particularly in exercises like the bench press, though its effects on lower-body strength are less pronounced (Grgic, 2021).

    Muscular Endurance: Caffeine improves endurance in resistance training, increasing the number of repetitions performed at a given intensity (Ferreira, da Silva and Bueno, 2021).

    Movement Velocity and Power: Studies show that caffeine ingestion enhances movement velocity and power output, particularly in explosive resistance exercises (Raya-González et al., 2020).

    Impact on Recovery

    Caffeine’s influence on recovery is multifaceted:

    Glycogen Resynthesis: When consumed alongside carbohydrates post-exercise, caffeine can enhance muscle glycogen replenishment, expediting recovery (Ferreira, da Silva and Bueno, 2021).

    Pain Reduction: Its analgesic properties may reduce delayed-onset muscle soreness (DOMS), helping athletes recover more efficiently (Grgic, 2021).

    Sleep Disruption: Despite its benefits, excessive caffeine intake—especially later in the day—can negatively impact sleep, which is crucial for muscle recovery and adaptation (Raya-González et al., 2020).

    Conclusion

    Caffeine exerts significant performance-enhancing effects through its impact on the central nervous system, muscle contraction, and energy metabolism. While beneficial for endurance and resistance training, individual responses vary, and careful consideration of dosage and timing is essential to maximise benefits while minimising drawbacks.

    References

    Ferreira, T.T., da Silva, J.V.F. and Bueno, N.B. (2021) ‘Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived exertion in adults submitted to strength training: A systematic review and meta-analysis’, Critical Reviews in Food Science and Nutrition, 61(15), pp. 2587–2600. https://doi.org/10.1080/10408398.2020.1781051. Grgic, J. (2021) ‘Effects of caffeine on resistance exercise: A review of recent research’, Sports Medicine, 51(11), pp. 2281–2298. https://doi.org/10.1007/s40279-021-01493-9. Raya-González, J., Rendo-Urteaga, T., Domínguez, R., Castillo, D., Rodríguez-Fernández, A. and Grgic, J. (2020) ‘Acute effects of caffeine supplementation on movement velocity in resistance exercise: A systematic review and meta-analysis’, Sports Medicine, 50(4), pp. 717–729. https://doi.org/10.1007/s40279-019-01211-9.

  • Understand HMB, Benefits, Mechanisms and Safety

    A former athlete I worked with popped up the other day asking if he should start taking HMB to increase muscle mass. I wish I could have given him a straight yes or no but generally if your aim is to lose body fat then HMB may help with preserving lean tissue. However, research is far from definitive in support of its efficacy.

    Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine, recognized for its potential to enhance muscle health and performance. I will attempt to delve into the current scientific understanding of HMB, exploring its benefits, mechanisms of action, and safety profile.

    Benefits of HMB Supplementation

    1. Muscle Mass and Strength Enhancement

    Research indicates that HMB supplementation can lead to significant improvements in muscle mass and strength. An umbrella review of meta-analyses by Bideshki et al. (2025) found that HMB supplementation resulted in increases in fat-free mass and muscle strength index. These findings suggest that HMB can be particularly beneficial for individuals experiencing muscle atrophy due to various physiological conditions. 

    2. Attenuation of Muscle Loss in Clinical Conditions

    Loss of skeletal muscle mass and muscle weakness are common in various clinical conditions, leading to impaired physical function. A systematic review and meta-analysis by Rowlands et al. (2019) involving 2,137 patients demonstrated that HMB supplementation increased muscle mass and strength, although the effect sizes were small. This suggests that HMB could be a valuable nutritional intervention for preserving muscle health in clinical populations and athletic populations.

    3. Reduction of Exercise-Induced Muscle Damage

    HMB has been shown to reduce muscle damage associated with intense physical activity, thereby accelerating recovery. The International Society of Sports Nutrition’s position stand, as outlined by Wilson et al. (2013), highlights that HMB supplementation decreases post-exercise muscle damage and enhances recovery, making it beneficial across various sports disciplines, regardless of age or sex.  

    Mechanisms of Action

    The anabolic effects of HMB are primarily attributed to its role in protein metabolism. HMB stimulates protein synthesis while attenuating protein degradation in skeletal muscle, potentially leading to muscle hypertrophy and improved strength. Additionally, HMB supplementation has been associated with reductions in total cholesterol, LDL cholesterol, and systolic blood pressure, suggesting potential cardiovascular benefits

    Safety and Dosage

    HMB supplementation is generally considered safe for consumption. The International Society of Sports Nutrition’s position stand by Wilson et al. (2013) reports that a daily intake of 3g per day is well-tolerated without adverse effects on tissue health and function. However, individuals may experience mild gastrointestinal issues, and it is advisable to consult an SENr/AfN registered Nutritionist before starting any new supplement regimen. The combination of HMB with other supplements, such as vitamin D, creatine has also been explored for potential synergistic effects on muscle health, highlighting some positive results.

    Before you decide if HMB is worth adding to your nutrition strategy ask yourself, am I getting the fundamentals right? I.e consuming enough high quality protein, fuelling your training correctly, recovering efficiently? If you answer no to any one of those then HMB may not be for you until you address the fundamental gaps.

    Conclusion

    HMB emerges as a promising supplement for enhancing muscle mass, strength, and recovery, particularly in populations susceptible to muscle loss, such as older adults and those undergoing intense physical training. Its safety profile and potential additional benefits, including cardiovascular improvements, make it a valuable consideration for individuals aiming to optimize muscle health providing the fundamentals (Timing, Type, Total Amount) are maximised. As with any supplement, it is essential to consult with a SENr/AfN registered nutritionist to tailor interventions to individual health needs, conditions and trained status.

    References

    1. Bideshki, A., Bagheri, R., Rashidlamir, A., Motevalli, M. S., & Wong, A. (2025). Ergogenic Benefits of β-Hydroxy-β-Methyl Butyrate (HMB) Supplementation on Body Composition and Muscle Strength: An Umbrella Review of Meta-Analyses. Journal of Cachexia, Sarcopenia and Muscle, 16(2), 123-135. 

    2. Rowlands, D. S., Thomson, J. S., Timmons, B. W., Raymond, F., Fuerholz, A., Mansourian, R., Zwahlen, R., Metairon, S., Glover, E., & Tarnopolsky, M. A. (2019). β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 109(4), 1119-1132. 

    3. Wilson, J. M., Lowery, R. P., Joy, J. M., Andersen, J. C., Wilson, S. M., Stout, J. R., & Duncan, N. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1), 6. 

    4. Nissen, S. L., & Sharp, R. L. (2000). β-Hydroxy-β-methylbutyrate (HMB) supplementation in humans is safe and may decrease cardiovascular risk factors. The Journal of Nutrition, 130(8), 1937-1945.

  • Nutrition for Recovery After a CrossFit Competition: Fuelling Your Body for Optimal Repair

    CrossFit competitions demand a combination of strength, endurance, agility, and mental focus, pushing athletes to their physical limits. After a grueling day (or days) of intense physical activity, proper nutrition is essential to promote recovery, restore energy, and prevent injury. This blog post will outline the critical role of nutrition in post-competition recovery, with evidence-based recommendations to help you recover faster and more effectively.

    Why Recovery Nutrition Matters

    After a CrossFit competition, your body undergoes a series of processes to repair muscle damage, replenish glycogen stores, and rehydrate. The nutrition you provide during the recovery period is vital in optimising these processes. Here’s why:

    1. Muscle Repair and Protein Synthesis: Intense physical activity, such as CrossFit, causes microscopic tears in muscle fibers. Protein is crucial for muscle repair and recovery, as it provides the building blocks needed for muscle protein synthesis (MPS).
    2. Glycogen Replenishment: CrossFit relies heavily on glycolysis for energy, which depletes muscle glycogen stores. Consuming carbohydrates post-competition helps replenish glycogen, enabling the muscles to recover and prepare for future training sessions.
    3. Hydration: During a competition, athletes lose fluids and electrolytes through sweat, which must be replenished to prevent dehydration and maintain optimal performance.
    4. Inflammation Reduction: Intense exercise also induces inflammation in the body. Consuming anti-inflammatory foods and nutrients can help reduce this inflammation and alleviate muscle soreness.

    Key Nutrients for Recovery

    Based on current scientific literature, there are several key nutrients that should be prioritised in your recovery nutrition:

    1. Protein

    Protein intake is critical for muscle repair and recovery. Research shows that consuming 20-40 grams of high-quality protein within 30 minutes to two hours after exercise maximises muscle protein synthesis (Schoenfeld et al., 2013). Whey protein, lean meats, fish, eggs, and plant-based proteins like soy and legumes are excellent sources. Aim for around 1.2–1.7 grams of protein per kilogram of body weight per day during the recovery phase, as suggested by the International Society of Sports Nutrition (Jäger et al., 2017).

    2. Carbohydrates

    Carbohydrates are essential for replenishing glycogen stores. CrossFit competitions deplete muscle glycogen, and consuming 1.0–1.2 grams of carbohydrates per kilogram of body weight within the first hour after intense exercise has been shown to accelerate glycogen resynthesis (Ivy, 2004). This will ensure that your energy stores are replenished for your next training session. Examples of carbohydrate-rich foods include fruits, whole grains, and starchy vegetables.

    3. Electrolytes and Fluids

    Rehydration is critical after CrossFit, especially if the competition involved long, sweaty workouts. Electrolytes like sodium, potassium, and magnesium are lost through sweat and must be replaced to avoid cramps and fatigue. Studies suggest that drinking beverages containing both fluids and electrolytes can improve rehydration and maintain performance during recovery (Maughan & Shirreffs, 2010).

    You can replenish electrolytes with sports drinks, coconut water, or electrolyte tablets. Water is still your primary hydration source, but it’s essential to include electrolytes when you’ve had a significant loss of fluids.

    4. Fats

    While fats are not the primary energy source during recovery, consuming healthy fats can help modulate inflammation and improve overall recovery. Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, have anti-inflammatory effects that may reduce muscle soreness and improve joint recovery (Philippou et al., 2017).

    5. Antioxidants

    Antioxidants help combat oxidative stress, which is an inevitable result of intense exercise. Incorporating fruits and vegetables high in antioxidants, such as berries, spinach, and kale, can reduce muscle damage and inflammation. Some research suggests that antioxidant supplementation (like vitamin C and E) can support muscle recovery, although results are mixed and whole food sources are generally recommended (Ferguson-Stegall et al., 2011).

    6. Caffeine

    Though commonly known for its stimulant effects, caffeine also plays a role in recovery. It has been shown to enhance glycogen re-synthesis when consumed alongside carbohydrates post-exercise, which can further accelerate the recovery process (Graham et al., 2007). So, a small cup of coffee or green tea may be beneficial for some athletes after a competition. Do not compromise sleep if your recovery starts late PM.

    Supplements for Recovery

    While whole foods should always be prioritised, some athletes may benefit from additional supplements to further enhance recovery. Here are some key supplements that may help:

    1. Branched-Chain Amino Acids (BCAAs)

    BCAAs—leucine, isoleucine, and valine—are essential amino acids that play a significant role in muscle recovery. Research suggests that BCAAs can reduce muscle soreness, decrease muscle damage, and stimulate muscle protein synthesis after exercise (Jackman et al., 2010). If you struggle to meet your protein needs from food alone, BCAAs might be a helpful addition to your recovery protocol.

    2. Creatine

    Creatine is a well-researched supplement known for enhancing strength and power during exercise. While it is typically used during training to increase performance, some studies suggest that creatine supplementation post-exercise may help with muscle repair by reducing inflammation and promoting cell recovery (Rawson & Volek, 2003). A typical dose is 3-5 grams per day, and creatine can be taken post-competition to help with long-term muscle recovery.

    3. Glutamine

    Glutamine is an amino acid that plays a critical role in immune function and muscle repair. During periods of intense physical stress, such as after CrossFit competitions, glutamine levels may decrease. Supplementing with glutamine can help to prevent muscle breakdown, improve immune function, and support gut health (Kreider et al., 2010).

    4. Fish Oil (Omega-3 Fatty Acids)

    As mentioned earlier, omega-3 fatty acids have anti-inflammatory effects, which are especially beneficial for muscle recovery. Omega-3 supplementation (around 1–3 grams per day) has been shown to reduce muscle soreness and improve recovery after intense exercise (Philippou et al., 2017). Fish oil is an excellent supplement if you don’t regularly consume fatty fish like salmon.

    5. Tart Cherry Juice

    Tart cherry juice has gained attention for its potential to reduce muscle soreness and inflammation. Studies have shown that consuming tart cherry juice before and after intense physical activity can decrease muscle damage, oxidative stress, and inflammation, ultimately aiding in recovery (Howatson et al., 2010). A typical dose is about 230ml of tart cherry juice or equivalent concentrated powder.

    6. Vitamin D

    Vitamin D is vital for bone health, immune function, and muscle function. Some studies suggest that vitamin D deficiency may impair muscle recovery and increase the risk of injury. Supplementing with vitamin D, especially in athletes who train indoors or in regions with limited sunlight, may improve recovery and overall performance (Close et al., 2013). A typical dose is 1000-2000 IU per day, but it’s important to have your vitamin D levels checked by a healthcare provider to determine the correct dose.

    Recovery Nutrition Timeline

    The window for post-workout nutrition, often called the “anabolic window,” is typically the first 30-60 minutes post-exercise. During this period, your body is primed to absorb nutrients and initiate the recovery processes. Ideally, your post-competition meal should include a combination of protein, carbohydrates, and fluids. Here’s a sample recovery meal:

    • Protein source: 25-30 grams of lean protein (e.g., chicken, turkey, or plant-based protein powder)
    • Carb source: 50-75 grams of carbohydrates (e.g., sweet potato, quinoa, or fruit)
    • Healthy fat source: A handful of nuts or a tablespoon of olive oil
    • Fluids: 500-700 ml of water or an electrolyte-rich sports drink

    Additional Recovery Strategies

    While nutrition plays a vital role in recovery, it’s important to combine it with other recovery strategies, such as:

    • Sleep: Aim for 7-9 hours of sleep per night. During sleep, the body’s repair and growth processes are most active.
    • Active Recovery: Engage in light exercises, like walking or yoga, the day after the competition to promote blood flow and reduce soreness.
    • Stretching and Foam Rolling: To prevent tight muscles and increase mobility, incorporate stretching and foam rolling into your recovery routine.

    Conclusion

    Post-competition recovery is an essential aspect of maintaining performance and reducing the risk of injury. By focusing on protein for muscle repair, carbohydrates for glycogen replenishment, proper hydration with electrolytes, and inflammation-reducing foods, you can set your body up for optimal recovery. Supplements like BCAAs, creatine, omega-3s, and tart cherry juice can further support your recovery. Remember, recovery doesn’t end the day of the competition—consistent attention to nutrition, sleep, and recovery strategies over the next few days will maximise your results.

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    References:

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