Does your nutrition change from day to day depending on the type of training that you are doing that day (i.e. a recovery day versus a training day for example)?
Most days it’s the same, but on rest days I don’t need to eat as much as on double training days. However, I need enough nutrition for my body to recovery well and be ready for the upcoming week.
Why is it important for athletes to focus on their nutrition?
We have consistency in our training, recovery and sleep. Nutrition is such a big part of being an athlete.
It’s so important to make sure that the body is getting what it needs to be able to perform at its best.
For me it’s mostly about making sure I’m having enough food and food at the right times.
Do you have a natural bodyweight that you feel most comfortable at when it comes to performing?
My bodyweight is around 70kg, give or take 1kg, and that’s where I feel quite good.
Usually during competition it might be 1-2kg less, not because I try to, but because the intensity increases and the body is in a peak state to perform. A little lighter but just as strong.
How does your nutrition change during different periods of the CrossFit Year? Do you have phases where you will look to build more muscle for example? Or to cut weight before a major event such as the CrossFit Games?
My nutrition is pretty much the same throughout the year. I might try to have a little more food during off season (and be a little bit more relaxed) to have more to build muscles but that will only be around 1kg more. I always keep in my base conditioning as well, even though it might not be the same intensity and volume of CF workouts. Even my cheat meal on Saturday nights stays firmly in place the whole year around.
What is your speciality meal if you have to cook?
Fajitas!! Just love it and we make them probably on average 5 days per week haha.
What are your go-to foods when you want energy?
Probably breakfast (eggs and oatmeal) as its easy for me to eat and gives me lots of calories.
Does a lower body fat percentage make for a more competitive CrossFit Athlete?
Depends on lower than what. One of the things I love about CrossFit is it doesn’t matter what you look like but what you can do with your body. Of course being too heavy will make some of the gymnastics and conditioning harder, and being to small/light will make it it harder to move heavy loads and come down on your recovery. It’s about finding that perfect balance for your body type.
On an intensive training day, how many grams of protein and carbohydrates would you have to eat?
I consume over 3,000 calories a day. My exact macro amounts change a bit each day depending on the food choices I make from the RP Diet Templates and whether or not I am training 1x per day, 2x per day, or resting.
FINAL THOUGHTS FROM AMANDA BARNHART
“Moral of the story- even Athletes competing at the CrossFit Games don’t keep the exact same body composition all year round, so don’t beat yourself up if you have an “off” season. Feeling healthy and happy is what truly matters! I’m so excited to get back to my routine because that’s what makes me feel my best “