Martinho Diogo V, Rebelo André, Clemente Filipe Manuel, Costa Renato, Gouveia Élvio R, Field Adam, Casonatto Juliano, van den Hoek Daniel, Durkalec-Michalsk Krzysztof, Ormsbee Michael J, Sarmento Hugo
University of Coimbra, Faculty of Sport Sciences and Physical Education, Coimbra, Portugal.
Laboratory of Robotics and Engineering Systems, Interactive Technologies Institute, Funchal, Portugal.
J Int Soc Sports Nutr. 2025 Dec;22(1):2509674. doi: 10.1080/15502783.2025.2509674. Epub 2025 Jun 5.
CrossFit sessions and competitions are characterized by high-intensity challenges that combine aerobic and anaerobic activities with short recovery periods. As a result, effective nutritional practices play a crucial role in optimizing performance and enhancing recovery. Therefore, nutritional practices are central to optimizing performance and accelerating recovery. This review aims to summarize current evidence on nutritional and ergogenic aid responses to CrossFit practice.
The search was conducted in four electronic databases (PubMed, Web of Science, Scopus and SportDiscus). Gray literature was also extracted for studies exploring the nutritional habits of CrossFit participants as well as the ingestion of ergogenic aids. In addition, a meta-analysis was conducted to examine the impacts of dietary habits and ergogenic aids on performance.
Forty-nine studies met the eligibility criteria and were included in the current review. Carbohydrate intake was below the recommendations for athletes, although protein ingestion remains adequate. High-carbohydrate diets had a positive effect on CrossFit performance. The evidence concerning the effects of a ketogenic diet on performance is limited. When used prior to or during the workout, the impact of carbohydrates on CrossFit performance was negligible, whereas the effect of caffeine was significant. Ergogenic aids, particularly creatine and protein, are commonly used by CrossFit participants.
The standard diets recommended to CrossFit participants need to be revised because they are characterized by lower values of carbohydrates. Caffeine should be used prior to or during the CrossFit sessions. Regarding the impact of ergogenic aids on recovery, future studies are needed.
CrossFit训练课程和比赛的特点是高强度挑战，将有氧和无氧活动与短恢复期相结合。因此，有效的营养措施在优化表现和促进恢复方面起着至关重要的作用。所以，营养措施对于优化表现和加速恢复至关重要。本综述旨在总结当前关于CrossFit训练的营养和促力辅助剂反应的证据。
在四个电子数据库（PubMed、科学网、Scopus和SportDiscus）中进行检索。还提取了灰色文献，以研究CrossFit参与者的营养习惯以及促力辅助剂的摄入情况。此外，进行了一项荟萃分析，以研究饮食习惯和促力辅助剂对表现的影响。
49项研究符合纳入标准并被纳入当前综述。碳水化合物摄入量低于对运动员的建议量，不过蛋白质摄入量仍然充足。高碳水化合物饮食对CrossFit表现有积极影响。关于生酮饮食对表现影响的证据有限。在锻炼前或锻炼期间使用时，碳水化合物对CrossFit表现的影响可忽略不计，而咖啡因的影响则很显著。促力辅助剂，尤其是肌酸和蛋白质，被CrossFit参与者广泛使用。
建议给CrossFit参与者的标准饮食需要修订，因为其碳水化合物含量较低。应在CrossFit训练前或训练期间使用咖啡因。关于促力辅助剂对恢复的影响，还需要进一步研究。
