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Amanda Allen: The Diet of an Elite CrossFitter

paleo foods

Food, I love you!

Everyday people ask me about my diet, about how I eat for performance, competition and recovery, about how I stay strong and lean and how I prepare my food each week!

Like most CrossFitters I could passionately talk myself stupid on this topic. So here I go – a few of my own personal rules, strategies and daily eating habits!

1. I eat for energy and performance – never for weight-loss!

I eat the best food I can get my hands on, staying fuelled and nourished is a huge priority for me. If you have been on a diet then you know how weak it makes you feel – mentally, physically and emotionally. It’s a state of deterioration and breakdown – no thank-you, not me, not ever! If you are tired and lacking energy on a regular basis, check your eating. More (quality) calories = better performance, energy and recovery!

2. I eat when I’m hungry…

I trust my body to guide me, generally I find that I’m hungry every two hours. My body is the boss – so when it speaks I listen and act accordingly!

3. Keeping the minerals & intolerances in check!

I’ve worked with my Naturopath for over four years (I see her every 4-6 weeks) and together we keep my body in balance with appropriate supplements – my requirements fluctuate. Nutritionally I stay away from sugar, dairy, wheat, root vegetables, peanuts, grains, legumes, oranges, soy, processed foods – anything inflammatory to my body doesn’t go into my mouth – simple! I want my system to concentrate its energies on performance and repair, not fighting foreign invaders!

Amanda Allen diet

4. I know exactly what my body needs and when.

I eat the same foods at pretty much the same times every day – I’m a disciplined creature of habit – controlling the controllables wherever I can for optimal results! So my daily feeding habits go like this:

Meal # 1 (5am): Truckload of supplements in glass water

Meal # 2 (6am): 3 short cut bacon pieces + 1 avocado

Meal # 3 (6:30am): long black coffee with tablespoon of coconut oil

Meal # 4 (9:30 – post training): protein smoothie – 1 banana, 4 raw eggs, scoop whey, scoop dextrose, water

Meal # 5 (11am): almond milk latte, raw cake (home-made bliss), green veggie juice

Meal # 6 (12:30): 4 rice cakes & nut butter

Meal # 7 (4pm): protein smoothie – as above

Meal # 8 (6pm): chargrilled half chicken, or beef curry or grilled salmon with 2 cups cooked rice (my starchy carb of choice), green salad; green veggie juice

Meal # 9 (7pm): raw cake

Meal # 10 (8:30pm): another truckload of supplements in water!

amanda allen diet

5. Quality Hydration!

I drink Vital Greens all day long with BCAAs mixed in. Up to 6ltrs per day! Dehydration is a walking nightmare in-terms of undermining energy, performance and recovery! I don’t ever let it happen to me.

The bottom line? I love feeling energised, vital and strong everyday! I want to front-up to my work and every training session in the best possible mental, emotional and physical state that I can achieve! I have a gazillion strategies in place to preserve and build my capacities and energy – food is a powerful tool in this regard!

I’m a work in progress, constantly adjusting and tweaking the equations that give me the balance I need to do what I do, at the level I choose to do it! The magic is in working every one percent everyday, controlling the controllables and knowing exactly what works for me – and then doing it consistently!


The Rx Review is an independent fitness website, reporting on the Sport of Fitness, functional fitness news, The CrossFit Games, health and diet related information, and also provides reviews on sports performance products.