Fuel your training, recovery, and burrito cravings like a pro
If you’ve ever sat in our Power Hour and thought, “Okay, I kinda get what macros are… but also, what am I supposed to do with that info when I’m staring at my fridge at 8pm?” — this post is for you.
We go over the basics in Power Hour because fueling your body is just as important as squatting, pressing, or getting your first pull-up. But even with that quick-hit info, we know it can still feel a little overwhelming. So let’s slow it down and break it up like we would in the gym—one simple set at a time.
This isn’t about becoming a food robot. It’s about learning how to eat in a way that makes your workouts feel better, your recovery go faster, and your energy stay high. (And yes, we’ll still leave room for tacos.)
🫡 What Are Macros?
Macros = protein, carbs, and fat. These are the big three nutrients your body needs in large amounts (hence macro-nutrients). Think of them like your body’s fuel types:
🧱 Protein = Repair & Rebuild
- Helps with muscle repair, recovery, and satiety.
- Found in: chicken, eggs, fish, tofu, Greek yogurt, beans.
- Think of it as the construction crew patching up your muscles after Fran wrecks you.
⚡ Carbs = Quick Energy
- Fuels your brain and muscles for intense training.
- Found in: rice, potatoes, oats, fruit, veggies, bread.
- Your body’s preferred gas for a tough WOD.
🔥 Fats = Long-Lasting Fuel
- Supports hormones, brain health, and long-term energy.
- Found in: avocados, nuts, seeds, olive oil, salmon.
- The slow-burning log on your metabolic fire.
🔍 Why Should CrossFitters Care?
CrossFit is intense. If you’re not eating enough—or the right balance—you’re basically trying to drive cross-country on a half inflated tires and a quarter tank of gas.
The right mix of macros helps you:
- ✅ Recover faster
- ✅ Stay energized through long workouts
- ✅ Feel satisfied and focused
- ✅ Avoid burnout or energy crashes
It’s not about being perfect. It’s about feeling better so you can train better.
📊 How Much of Each Do You Need?
The right amount depends on your size, goals, and training. Here’s a simple starting point:
- Protein: 0.8–1g per pound of body weight
150 lbs = 120–150g protein/day - Carbs: 2–3g per pound of body weight
150 lbs = 300–450g carbs/day - Fat: 0.3–0.5g per pound of body weight
150 lbs = 45–75g fat/day
Start somewhere in the middle. Track how you feel. Adjust as needed.
For more info on this topic, see here and here.
📅 How Do You Actually Track This Stuff?
Tracking macros can feel like math class—but really, it’s just a temporary tool to build awareness.
- Use an app (MyFitnessPal, MacrosFirst, Cronometer).
- Weigh your food for a couple weeks to learn portion sizes.
- Pre-log your meals or plan ahead so you’re not scrambling at night.
And here’s where we bring in some Precision Nutrition wisdom:
“We don’t eat macros. We eat food.”
So yes, you might start with numbers—but the real magic is in learning how to build plates of food that work for yourlife, appetite, and schedule. Macros are just the GPS. Food is the road.
🏋️♂️ What’s the Right Macro Split for You?
Depends on the goal:
- Muscle gain? Bump up protein and carbs.
- Fat loss? Keep protein high, ease back on carbs and fat.
- High performance? Don’t fear carbs—they’re your fuel.
Remember, it’s not about punishment or perfection. It’s about fueling the life and workouts you want to have.
🌿 Food Quality Still Matters
Sure, you could technically hit your carb goal with gummy bears… but you probably won’t feel great.
Focus on real, whole foods 80–90% of the time: lean proteins, fruits, veggies, grains, and healthy fats. Think: premium fuel for a high-performance machine (that’s you, by the way).
🤔 Final Thought: This Is a Tool, Not a Trap
Macro tracking helps you learn your body’s needs. Do it for a few weeks. Pay attention to how you feel. Then? Start trusting what you’ve learned.
You don’t have to log forever. But you do want to understand how food fuels you.
So let’s keep it simple:
- 🍳 Eat mostly whole food
- 📊 Pay attention to portions
- 🏆 Adjust based on your goals
And if you ever feel lost, we’re here to help you find your way back to the plate.
Need help dialing it in? Just ask. We cover this in Power Hour for a reason—because this stuff works.
See you at the next WOD. Hopefully not mid-carb crash. 😉