How Much Protein Do You Need for CrossFit?
Dietary protein plays an integral role in your performance. Exactly how much protein you need for CrossFit depends on a variety of factors like training frequency, age, gender, current and goal body composition, and—to a degree—food preferences.
Although best handled by an experienced coach, today we’ll guide you in finding a good starting point as you determine how much protein you need to optimize your performance, body composition, and recovery.
The Role of Protein in CrossFit
Protein plays many important roles in your body—from hormone production to their function as antibodies in your immune system and beyond. Regarding CrossFit and improving your performance, protein plays a fundamental role in muscle building, maintenance, and recovery [1].
How Much Protein Do You Need for CrossFit?
The recommended daily intake (RDI) for protein is 0.8g per kilogram of body weight [2]. This recommendation is primarily based on the needs of inactive individuals. So, how much protein do you need for high intensity exercise and resistance training?
At WAG Nutrition, we generally recommend at least 0.8g per pound of body weight—that is more than double the RDI. Studies have shown that these higher levels benefit active individuals who want to increase lean body mass, especially in a calorie deficit [3,4,5].
Protein Timing for CrossFit
Wondering about the widely-held belief that your body can only utilize 20-25g of protein at a time? A 2018 study by Brad Schoenfeld and Alan Aragon found no consistent data to prove this is the case [6].
At the end of the day, the “best” way to distribute protein is however it is easiest for you based on your preferences and schedule. We generally recommend evenly spacing protein throughout your day and making sure to get enough before and after training to support muscle recovery and blood sugar regulation.
Where to Get Protein
Protein is primarily found in meat, seafood, dairy, meat substitutes, and protein supplements. Protein can be further categorized by fat content—this is especially helpful when you’re counting macros and need to manipulate protein sources to ensure you hit your daily fat target as well.