Fuelling for CrossFit coaching.
People often ask me about my diet, especially considering the demands of running CrossFit Chiltern. So, I wanted to share a typical long Friday of eating, focusing on how I fuel my body for an early start, a full day of coaching, my own training sessions, business admin, and finally getting home late in the evening. It’s a practical approach centered around getting the right nutrients to support my active and demanding schedule.
Thursday Evening Prep: Setting the Stage for a Productive Friday
My nutritional strategy for a busy Friday often begins the night before. While making dinner for the kids on Thursday, I multitask by preparing components for my next day’s meals. On this particular Thursday evening, I prepped my overnight oats for a quick and nutritious breakfast. For my lunch on Friday, I air-fried some liver and sweet potato and boiled some broccoli, ensuring I had a nutrient-dense and satisfying meal ready to go for midday.
Friday Early Start (Around 4:50 – 7:30 AM): Coffee First, Then Fuel
My Friday mornings start early, leaving the house around 4:50 AM to get to the gym by about 5:10 AM. Before I even think about food, the first thing I have is my collagen coffee – a simple way to kickstart my focus before the early morning coaching session, which runs from 5:30 AM to 7:30 AM.
Breakfast and Mid-Morning Coaching (Around 7:30 AM – 12:00 PM): Fueling Between Sessions
Around 7:30 AM, after the first coaching block, I get to my first proper fuel of the day: the overnight oats I prepared the night before. This usually consists of roughly two cups of oats mixed with a scoop and a half of protein powder and whole milk for sustained energy. To boost the nutritional value and keep me feeling full before my next coaching session (8:30 AM – 12:00 PM), I also add two bananas for readily available carbohydrates, a generous dollop of Greek yogurt for extra protein, and a handful of mixed berries for vitamins, antioxidants, and natural sweetness.
Midday Refuel and Training (Around 12:00 PM – 1:30 PM): Pre-Prepped Lunch and Qualifier Workout
Around midday, after finishing my second coaching block, it’s time for the pre-prepped lunch I made on Thursday evening: air-fried liver and sweet potato with boiled broccoli. This provides a good balance of protein and complex carbohydrates to fuel my body for my own training session. On this particular Friday, I had a qualifier workout scheduled, which I completed around 1:30 PM.
Post-Workout Recovery and Afternoon Snack (Around 2:15 PM – 5:00 PM): Shake, Fruit, and Business Focus
Following my qualifier workout, around 2:15 PM, I had my go-to post-workout recovery shake: Bulk aftermath protein mixed with whole milk. Alongside this, I had a banana and a couple of chocolate rice cakes from M&S to help replenish glycogen stores. Before my next coaching block at 5:00 PM, I spent some time working on the business and had a couple of apples as a quick and easy source of energy and nutrients to keep me focused.
Evening Meal (Around 7:35 PM): Family, Fuel, and Finally Home
Arriving home around 7:35 PM after a full day at the gym, dinner is a welcome sight. It’s usually dictated by what’s been prepared for the family. On this particular Friday, it was a balanced mix of fish cakes, fluffy rice, and, because the kids love them, a side of baked beans! After a long day of coaching and my own training, my priority is to refuel and spend time with the family. My evening wind-down often includes a non-alcoholic beer. Prioritizing good sleep is crucial for recovery, especially after a long day, and I find that even small amounts of alcohol can disrupt my sleep patterns, so I save it for days off.
By the time Friday evening winds down, I’m usually relaxing with the family, perhaps with just a glass of milk before bed, ready to recover for the weekend ahead at CrossFit Chiltern.
Optimize Your Fuel for Your Demands: Explore Our Nutrition Programme
If you’re intrigued by how I structure my daily nutrition to support my demanding and early-start lifestyle, our nutrition programme at CrossFit Chiltern can provide you with the knowledge and support to optimize your own fueling strategies. We take a comprehensive approach, addressing movement, nutrition, lifestyle, sleep, support systems, and stress management. Ready to learn how to fuel your body for your own unique demands and achieve your goals? Book a free discovery call with us today!
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