How much protein should I eat per day?

Most active adults thrive on roughly 1.6 to 2.2 grams per kilogram of bodyweight per day, spread across three to four meals.

Do I need a pre-workout shake before a CrossFit class?

For a 60-minute class, no. A normal meal one to three hours before training is plenty.

What supplements actually work?

Creatine monohydrate (3 to 5 g daily), protein powder if you struggle to hit protein targets with food, vitamin D in northern climates, and fish oil. The rest is mostly optional.

Why am I not losing weight even though I''m training hard?

Almost always because your eating is calibrated to a higher activity level than you''re actually doing. The fix is honest portions and more protein, not more food.

Should I eat differently on training and rest days?

Yes. Flex carbs to match activity. Keep protein consistent across all days.

Stop Eating Like an Athlete

Stop Eating Like an Athlete from CrossFit BC. You're training 4 hours a week, not 20. You don't need carb-loaded meals or pre-workout shakes. Here's how busy adults should actually eat.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.