Nutritional Excellence: 5 Types of Fitness Food to Fuel Performance


Each fitness food that you choose is vital because there is no substitute for excellent quality nutrition. What and how you choose to eat differs from person to person depending on their lifestyle, training, biology and aims, but the principle remains the same. Respect your body and always eat the best quality that you can.

fitness food male crossfit athlete restingSource: foodspring
Respect your body by choosing quality nutrition every time


Nutrition can easily be kept simple when you use the very best ingredients. When you establish a firm foundational basis within your diet that is based on quality, you will maximise both your health and athletic performance. The foodspring experience and philosophy concentrates on the essentials, stripping away anything that is unnecessary. The concept of ‘husmanskost’ is one manifestation of this idea. ‘Scandinavian food is simple. We call it husmanskost – farmer’s fare. It’s natural and honest, made with the staple produce found on the land…When you work with the very produce, there’s no need to overcomplicate it. Just pick (or pickle), serve and eat.’

Think about your Crossfit training. Foundations of strength, mobility, movement and technique are absolutely essential for progress. For example, any beginner would be unwise to attempt a huge Overhead Squat PR if they can’t even Back Squat properly yet. On the other hand, if the same athlete refines their Back Squat technique over time, builds solid core stability, strength and confidence, then they will be much more likely to succeed when they start to work on their Overhead Squat.

fitness foods kettlebell swing and chia seedsSource: foodspring
Nutrition and training: aim for excellence


‘To put it clearly, it’s easier to follow a simpler plan.’

Whether in your nutrition or training, you will be more likely to stick to your plans and achieve your goals if they are easy to visualise and the method to reach them is clear to see.

When you have a long term goal in mind, say a 100 kg Snatch, you mentally refine what you are working towards, and every half kilo extra onto your PR becomes a step closer to that goal.


With nutrition it is much harder to make such specific goals, so a good way to approach your progress is to implement rules that build a framework for success. Meal prepping is one excellent rule that helps you create a framework. When you simplify this framework into a short list of simple rules, and always use quality ingredients, then you will be on the path to success.

Another great nutritional rule is to always include some form of protein at breakfast. This is an excellent way to fuel your body, performance and recovery for the coming day. Try Bio Protein or Protein Porridge for the foodspring experience, as both of these are perfect for this purpose. If you apply this as one of your nutritional rules and repeat the practice, then over time it will become habit. It is a simple rule, which is why it is so effective.

You can still mix it up, have eggs instead (or both), but ensure that you always include at least one solid source of protein in your breakfast.


fitness food coconut oil and adrian mundwiler cleaning barbellSource: foodspring
Refine your nutrition and improve performance

1. Coconut Oil

Adding coconut oil into your daily nutrition is a great idea for all Crossfitters. The benefits of coconut oil include:

  • Increased energy
  • Improved fat burning
  • Lowering oxidative stress
  • Improved cognitive function
  • Lowering inflammation
  • Improved digestion

Additionally, coconut oil should be a daily part of your diet if you are vegan, train early in the morning or are on a low carbohydrate diet. A major part of coconut oil is made up from saturated fats called medium chain triglycerides (MCT’s). These are metabolised differently than other saturated fats and are subsequently used more rapidly as an energy source. Try using coconut in the following ways:

  • Blend with coffee or matcha green tea for a pre-workout drink
  • Use it to cook with – stir frys, roasting, sautéing
  • Substitute for other ingredients in baked goods

2. Bio Protein

Ideal post WOD fuel. Replenish your body and muscles and maximise recovery. Perfect for breakfast as well as it will:

  • Boost neurotransmitter production – boosts memory, attention and drive for the day ahead
  • Satiates hunger – it is linked with eating less throughout the day
  • Stabilises energy levels – no mid morning energy dips
  • Provides amino acids to build muscle

3 Nuts and Berries

Berries can be eaten anytime but may be of particular use when you are in an intense training cycle and need all the support you can get. Nuts are packed with essential fats and nutrients, and are perfect as a snack. Berries are packed with:

  • Anthocyanins
  • High on fibre
  • Polyphenols
  • Vitamins
Nutrition Advice breakfast fitness foodSource: Shutterstock
Nuts and berries are a great addition to any diet

4. Protein Porridge

This conveniently contains everything you need for a perfect start to the morning. Add nuts and berries, or fruit and chia, for a meal that will set you up properly for the rest of the day.

5. Chia Seeds

This foodspring superfood is easy to throw into a smoothie, a fruit salad or on top of your morning yoghurt, and its health benefits are wide ranging. Chia will provide you with:

  • Enhanced concentration
  • A good source of protein
  • Anti-oxygens prevent inflammation and muscle soreness

As Leonardo Da Vinci said, ‘simplicity is the ultimate form of sophistication’. So with that in mind, make sure that you cover the nutritional basics and always concentrate on eating the best possible quality food. As an athlete you owe it to yourself.

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