When it comes to fueling your performance, most CrossFit athletes know to prioritize protein and carbs. But what about fats?
Fats are often misunderstood — labeled as “bad” or avoided out of fear of gaining weight. But the truth is, dietary fat is essential for athletic performance, recovery, and overall health. If you’re serious about building a strong, resilient body, it’s time to give fats the credit they deserve.
What Are Fats?
Fats are one of the three main macronutrients — along with protein and carbohydrates — and play a vital role in the body. Unlike carbs (your short-term fuel) and protein (your muscle builder), fat is your long-burning energy source, especially during low- to moderate-intensity activity and rest.
But fats do more than just provide energy. They support hormone production, brain function, cell health, and help your body absorb fat-soluble vitamins like A, D, E, and K.
Why Fats Matter for CrossFit Athletes
CrossFit isn’t just about the hour you spend crushing a workout— it’s about how you recover, sleep, and function the other 23 hours of your day. Fats support all of that.
Here’s what healthy fats do for athletes:
- Provide long-lasting energy (especially on lower-carb days or during endurance efforts)
- Support hormone balance, including testosterone and estrogen
- Reduce inflammation, helping with joint health and recovery
- Improve brain focus and mood (important for mental toughness mid-WOD)
- Aid nutrient absorption, especially important for those following strict training plans
How Much Fat Do You Need?
Fat intake is usually measured as a percentage of your total daily calories. For most CrossFitters:
👉 Fats should make up around 25–35% of your daily intake.
If you’re following a macro-based plan, that typically looks like 0.3–0.5 grams of fat per pound of body weight.
Example: A 150-pound athlete would aim for 45–75 grams of fat per day, depending on goals and training intensity.
Best Sources of Healthy Fats
Focus on whole, nutrient-dense fat sources that offer anti-inflammatory benefits and essential fatty acids.
Great fat sources include:
- Avocados
- Whole eggs
- Nuts and seeds (almonds, walnuts, chia, flax)
- Olive oil and avocado oil
- Fatty fish (salmon, sardines, mackerel)
- Nut butters
- Grass-fed butter or ghee (in moderation)
Avoid or limit:
- Trans fats (found in processed snacks and fried foods)
- Highly refined vegetable oils (like soybean or corn oil)
- Excess saturated fats from low-quality sources
When Should You Eat Fats?
Unlike carbs and protein, fat digestion takes longer, so it’s best to avoid large amounts right before a workout. Instead:
- Eat fats with meals earlier in the day or away from training windows.
- Include fats in your post-workout meals to help with satiety and recovery.
- Use fats to round out meals, stabilize blood sugar, and support energy throughout the day.
The Bottom Line
Fats are not the villain — they’re an essential part of a well-rounded, performance-driven diet. They don’t just help you feel full or make your food taste better (though they do both); they help you recover stronger, think sharper, and train longer.
So next time you plan your meals, don’t skip the fats. A well-balanced macro plan includes all three: protein, carbs, and fats — each playing a different but equally important role in your success as a CrossFit athlete.
Train hard. Eat balanced. Stay strong.