What to Eat Before CrossFit for Peak Performance

If you want to hit your peak during your next CrossFit session, your pre-workout nutrition needs to be on point. If you’re training for muscle building, endurance, or fat loss, knowing what to eat before CrossFit is the easiest way to enjoy more energy, faster recovery, and better results.

CrossFit isn’t just a casual jog around the park. It’s high-intensity training that demands serious nutrition. That’s why CrossFit athletes across Australia are learning how to fine-tune their pre-workout macronutrients and timing. 

This easy-to-follow guide will help you make smart pre-workout meal choices that help you toward reaching your CrossFit goals. And if ever your hectic schedule leaves you short of time for preparing food, we'll suggest a few go-to Bondi Meal Prep pre-workout meals that are ready for a big session whenever you are.

Why Pre-Workout Nutrition Matters

What you eat before a CrossFit class can shape your energy, mood, and strength throughout your entire session. Skip it, and you risk fatigue, muscle cramps, and decreased performance. Nail it, and you’ll train harder, recover quicker, and stay focused from warm-up to cooldown.

Pre-workout nutrition isn’t always about eating hefty meals (more food doesn't always equal more energy). Instead, it’s about providing the right nutrients at the right time. This means carbohydrates for energy, protein for muscle support, and a small amount of fat to keep you satisfied, all carefully timed to meet the demands of a session.

Timing is Everything: How to Time Your Pre-Workout Meal

Meal timing plays a major role in how you feel and perform during your workout. Depending on the size of your meal and how your body digests food, your eating window should be:

• 2–3 hours before: Great for a full meal like chicken breast, brown rice, and veggies

• 1–2 hours before: A small meal or large snack, such as oats with protein powder

• 30–60 minutes before: A small snack like banana slices with Greek yogurt or a protein shake

Remember, going into a CrossFit class on an empty stomach can lead to low energy and poor concentration. Listen to your body and experiment with your meal timing to figure out what works best for you.

Macros Matter: Carbs, Protein, and Fats

Building a healthy CrossFit diet means choosing the right combinations of macronutrients. Here’s how to balance each:

Carbohydrates: Your Primary Source of Energy

CrossFit is high-intensity training, and carbohydrates are your go-to energy source. Your body stores them as glycogen to power through sprints and lifts.

• Aim for 25–50g of carbs before your workout, depending on your size and the intensity of the session

• Best options include sweet potato, oats, rice cakes, bananas, or whole grains

Low-glycemic carbs, like those listed above, provide steady energy and help maintain stable blood sugar levels, preventing those dreaded mid-workout crashes.

Protein: Muscle Support and Recovery

Protein before a workout protects muscle tissue and kickstarts muscle repair in preparation for post-workout recovery.

• Aim for 15–30g of protein 1–2 hours before your workout

• Go for lean protein sources like egg whites, Greek yogurt, cottage cheese, or a protein shake

Including protein helps support metabolic function, which will keep your energy levels humming throughout the session.

Fats: Keep it Light

While fats are essential for hormone balance, too much fat before a workout can slow digestion and deplete your energy. Imagine eating a greasy cheeseburger before jumping onto the assault bike for a set of sprints.

• Stick to 5–10g of healthy monounsaturated fats pre-workout

• Choose foods like avocado, nut butters, or olive oil (in small amounts)

Save larger servings of fat for post-workout meals when digestion isn’t as time-sensitive.

What Are the Best Pre-Workout Foods?

Here are the best pre-workout foods to keep in your fridge and kitchen cupboard. Eaten in the right quantities and combinations, they can provide sustained energy without weighing you down:

Quick-Digesting Carbs

• Banana slices

• Oats

• Rice cakes

• Sweet potato

• Whole grain toast

Protein-Packed Foods

• Greek yogurt

• Egg whites

• Cottage cheese

• Lean meats (like grilled chicken breast or turkey)

• A portion of protein powder in water or almond milk

Now that you know what foods to eat, you're probably wondering how to combine them to create gym-worthy meals and snacks. Here are a few balanced combos that will help you power through your next big session in the box:

Balanced Pre-Workout Meals (1-2 hours Before)

• Oats with protein powder and banana

• Rice cakes with cottage cheese

• Whole grain toast with egg whites and a few avocado slices

• A protein shake and a piece of fruit

Good Pre-Workout Snacks (30-60 Mins Before)

• Greek yogurt with berries

• Protein smoothie with banana slices

• Rice cake with nut butter

What to Avoid Before a CrossFit Workout

Your pre-workout meal should make you feel light, energised, and ready to go. These foods are likely to have the opposite effect and should be avoided:

• Fried or fatty meals

• Creamy sauces or large amounts of high-fat dairy

• Anything spicy

• Foods with excessive added sugar

These foods can slow digestion, lead to sudden spikes and drops in energy, or cause discomfort during high-intensity sessions.

Customise Nutrition to Different Workouts

CrossFit is constantly varied, and your nutrition should adapt too. Here’s how to eat in preparation for different workouts:

Endurance-Focused Workouts (Longer Workouts)

• More carbs: 40–50g

• Moderate protein: 15–20g

• Ideal pre-workout meal: Oatmeal with protein powder, banana, and almond butter

• Ready-to-go meal by Bondi Meal Prep: Blueberry and Ricotta Protein Pancakes

Strength Sessions (Muscle Building Focus)

• Higher protein: 20–25g

• Moderate carbs: 30–40g

• Ideal pre-workout meal: Grilled chicken breast, sweet potato, steamed greens

• Ready-to-go meal by Bondi Meal Prep: Free Range Chicken Breast Mince and Sweet Potato

High-Intensity MetCons (Metabolic Conditioning)

• Fast-digesting carbs: 25–35g

• Light protein: 15g

• Ideal pre-workout snack: Protein shake with berries, banana slices, and almond milk

• Ready-to-go meal by Bondi Meal Prep: Acai Berry Blast Protein Shake

What About Supplements?

Some pre-workout supplements may support your CrossFit goals:

• Protein powder for convenient protein intake

• Creatine for increased strength and endurance

• Beta-alanine to buffer the effects of lactic acid

• An isotonic sports drink for hydration and fluid balance, especially in humid or long sessions

• Electrolytes for rehydration after intense endurance sessions

While these supplements can boost your performance, you should always prioritise whole foods.

Staying Hydrated

Just as much as what you eat, hydration should be part of your pre-workout game plan:

• Drink 500ml (about 2 cups) of water 2–3 hours before your CrossFit class

• Sip another 250ml (about 1 cup) 30 minutes before training

• For longer or hot workouts, consider a sports drink to support fluid balance and prevent muscle cramps

Staying hydrated helps regulate your body temperature, improves endurance, and keeps your mind sharp.

Build Your Custom Box with Bondi Meal Prep

At Bondi Meal Prep, we make healthy eating beautifully simple. Our chef-prepared meals are perfectly balanced and conveniently delivered fresh to your door. Each meal is packed with the macros CrossFit athletes need, with lean protein, complex carbs, and healthy fats that fuel every lift and sprint.

If you're training for a comp, working on fat loss, or just aiming to feel energised for every session, our nutritionist-approved meals are designed to support your goals and keep you consistent. 

If your training schedule is hard, build a custom box and make healthy eating easy. No prep. No guesswork. No stress. Just clean, delicious recipes that are as results-driven as you are.

FAQs: What CrossFit Athletes Want to Know

Can I eat before an early morning CrossFit class?

Yes, although your window for eating will be shorter. Try a small snack like a protein shake and a banana 30 minutes beforehand.

What if I feel sick when I eat before training?

Stick to liquid nutrition or shift your eating window to 2–3 hours before. Everyone digests food differently.

Do I need caffeine before CrossFit?

Many people use caffeine to improve focus, but timing matters. Drink it 30–60 minutes before an intense workout, and don’t forget to stay hydrated.

How soon should I eat after training?

Have a post-workout meal or snack within 30–60 minutes of finishing a session. Include plenty of protein to support muscle recovery and carbohydrates to refill your energy stores.

What if I’m training for fat loss?

Pre-workout meals still matter. Prioritise lean protein and healthy carbs like fruit or sweet potato to support training intensity and preserve lean mass.