Preparing for the CrossFit Games requires more than hard training. It also requires enough fuel to recover, perform, and handle multiple demanding sessions every day.
In a recent YouTube video, elite CrossFit athlete Dallin Pepper gave viewers a look at a full day of eating during the 2026 CrossFit Games season, revealing the nutrition strategy that supports his training volume and recovery.
While the video was titled around the possibility of a 5,000-calorie day, Pepper explained that his typical intake is closer to 4,300 calories, with higher-calorie days reserved for especially demanding training blocks.
Prioritizing Carbohydrates Before Training
Pepper’s day began with a progression run that included 10 x 1-kilometer intervals, gradually building from easy pacing to faster-than-threshold efforts. To fuel the session, he kept breakfast simple and focused almost entirely on carbohydrates, including oats, blueberries, maple syrup, and fruit snacks immediately before heading out the door.
“For something like this before a long run that progresses to something pretty hard, I just want something that’s easy on the stomach and pretty much just straight carbs,” Pepper explained.
Following the run, he immediately started replenishing energy stores with orange juice before transitioning into a second training session later in the day.
Fueling Multiple Training Sessions
With both endurance and gym-based training on the schedule, Pepper emphasized the importance of eating consistently throughout the day. His meals included eggs, egg whites, turkey, bagels, sandwiches, protein shakes, fruit, and protein bars. Rather than relying on large meals alone, he frequently used convenient snacks between sessions to keep calories high without overwhelming digestion.
After one workout, Pepper reached for a protein bar containing 22 grams of protein and 30 grams of carbohydrates.
“After a session, I’m ready for real food,” he said. “This is easy, it goes down easy.”
The strategy reflects a common approach among elite CrossFit athletes who need a steady supply of carbohydrates to support high-volume training while also consuming enough protein to maintain muscle mass and recovery.
Hydration Matters Too
Beyond food, Pepper highlighted hydration as a major priority.
Between a demanding run, gym session, and time spent in the sauna, he relied heavily on electrolyte supplements and salt capsules to stay hydrated.
“I just can’t drink enough to keep up,” Pepper said. “Supplementing a little bit extra salt in the capsules gives more electrolytes.”
Eating for Performance, Not Perfection
One of the most interesting insights from the video came later in the evening when Pepper realized he was still hungry despite already consuming thousands of calories.
Rather than forcing himself to stick to a predetermined number, he adjusted based on recovery needs.
“On days like this, you’ve got to eat till you’re full,” he explained. “You can’t go to bed hungry or tomorrow you’re going to feel like garbage.”
For Pepper, nutrition is less about chasing a specific calorie target and more about ensuring his body is prepared for the next training session. During CrossFit Games preparation, under-fueling carries a far greater risk than eating a little extra when training demands it.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
