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Nutrition Plan - CrossFit - Britt Maughan

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Brittany MaughanCrossFit Coach and Dietitian - Britt Maughan - loves to help others achieve their health and fitness goals. Since her time rowing in college, she has come to understand the importance of proper nutrition and strategy for performance. She also has a passion for everyday health and fitness and helps her clients gain an appreciation for clean eating and balance. She shares her nutrition philosophy and what products she likes to use in this Q&A. 

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
No. However, after eliminating things like gluten and dairy - and incorporating more fresh/raw food, I have noticed a significant difference in my gut / digestion. I used to feel bloated/gassy, and didn’t realize that processed sugars, glutens and some dairy was the cause. 

Do you follow a specific diet (ex: vegetarian, Paleolithic etc…). If so, describe it and explain how is it benefitting you?

I have tried them all! From paleo to keto to vegan - and I've come to find that a flexible diet is the best approach. While I focus on whole foods most of the time (about 70-80%), a flexible diet allows me to enjoy my life / foods (like donut dates with my kids!) - and allows me to ditch the "good / bad" food model. I'm also really into periodization - and follow a diet with phase (from maintenance, to building, to cutting) - and it's really helped me achieve muscle building and support performance. (Also - it's helped me ditch the idea that carbs are evil, because they aren't!). 

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids?
During my pregnancy, I took a multivitamin and fish oil daily. I’ve continued to do so. I take SportMulti and if thats not available, I take Klean Multivitamin, and SFH Fish Oils. Prior to pregnancy and nursing, I was also taking Mdrive Elite daily. I felt an extra boost in energy and performance when taking Mdrive Elite, and found that I had a ‘’second wind’’ during tough CrossFit Workouts or long runs. I'd also supplement with Mdrive Joint to help with knee pain and overall mobility. I love using Nuun – both as an electrolyte aid during runs and hikes, but also daily to encourage more water intake. I find that I don’t always get enough water – and Nuun makes it easy to drink up! And lastly - I LOVE the entire Proven Nutrition line - and use their stacks daily. 

What’s your pre-workout and during workout nutrition and hydration plan?
With CrossFit, we are only active for about an hour, so I don’t require much nutritional support during my workout. I do like using pre workout drink mixes like SFH PUSH to give me an extra boost of energy. And if I don't take a pre-workout - I stack CORE with BETA and CITRULLINE. I also love to use the "warrior blend" - which is CORE stacked with BETA, CREA-HCL, CITRULLINE, and D-AA.

I always keep a water bottle close while working out, and if I’m doing more than one workout that day, I’ll supplement with Nuun or Skratch. Before a run or an endurance CrossFit workout, I’ll use VFuel gels. This gives me a little boost of carbs to get me pumped up for a long run or row, and doesn’t bother my stomach. I also like their flavors – they are light and don’t leave a funky aftertaste. During runs, if I'm not interested in gels, I use Honey Stinger Waffles - they taste great, and are great for long runs and hikes.

What’s your post-workout/competition nutrition and hydration plan?
On heavy lifting days, I notice a big difference in my recovery when I use a recovery protein powder. I love SFH Recovery because it’s simple, clean, free of artificial sweeteners, low on carbs, and doesn’t leave me feeling bloated. Depending on how many calories I need after a workout, I’ll simply mix with water, or add the ingredients such as almond milk, almonds, peanut butter and bananas. CORE is also amazing as a post workout drink and I continue to stack the BETA and CREA-HCL for added recovery benefits. Lastly, I love Klean Athlete Klean Aminos + HMB for muscle building and recovery.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan that’s different for each event?
I don’t compete in CrossFit (YET!), but I do sign up for marathons and half marathons throughout the year. My nutrition definitely changes, as running requires more carbohydrates and pre/during workout nutrition. I like to supplement with caffeine an hour to two prior to a race (an espresso shot does the trick, or I’ll use a nuun with caffeine). And I use gels, like VFuel 15 min prior to the race and every 45 min after during the race. I’ll drink an electrolyte drink, like Skratch or Nuun throughout and after, and go for a protein/carb rich meal after the race.  

Any other nutrition/hydration secrets you’d like to share?
Daily nutrition is pretty simple, and I find that companies, media/marketing and government recommendations often making it more complicated than it needs to be. Eat REAL foods, eat fresh foods, eat colorful foods, and eat balanced – always think about having quality proteins, carbs, and fats on your plate. When it comes to sport specific recommendations, things get more complicated – but trust your gut (literally!), give yourself options and test them out, and find what works best for YOU. There is no ‘’one diet’’ or ‘’one nutrition’’ plan that will rule them all, you have to try it out for yourself and see how you feel and how you perform. My nutrition philosphy is in line with ours at FTM, see the full article here

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