Fuelling Your Functional Fitness Journey

Functional fitness competitions demand a mix of strength, endurance, and mental focus. While training and technique are essential, one often overlooked factor is nutrition. What you eat fuels your workouts, supports recovery, and can be the difference between improving your performance or feeling depleted. Here at Move With Us, our dietitian team has put together a practical guide to help you fuel effectively for functional fitness competition training and race day.

Why Nutrition Matters for Performance

Nutrition provides your body with the energy it needs to perform at its best. Without adequate fuelling, even the most prepared athletes can struggle with fatigue, reduced strength, or slower recovery. Proper nutrition supports:

• Energy levels during high-intensity sessions

• Muscle recovery and repair post-training

• Mental focus and motivation during longer workouts

• Immune function to reduce the risk of illness during intense training periods
  
  

By planning your nutrition strategically, you set yourself up for consistent training and optimal performance on competition day.

What to Eat While You’re Training

Daily nutrition during your training period should focus on supporting your energy needs and recovery. Most athletes benefit from eating at maintenance or a slight calorie surplus, particularly if training frequency or intensity is high.

Calories and Macronutrients

• Carbohydrates: Provide fuel for high-intensity movements and endurance. Aim for 3-5g per kg of body weight per day for general training.

• Protein: Supports muscle repair and recovery. Target 1.6-2.2g per kg of body weight daily.

• Fat: Essential for hormone regulation and long-term energy. Focus on healthy sources like olive oil, avocado, nuts, and seeds.
  

Example daily fuelling for a 70kg athlete:

Calories: 2000 | P: 120g | F: 68g | C: 227g

• Breakfast: Fruit & Yoghurt Bowl
  • 240g Greek Yoghurt (Plain) (No Fat)
  • 60g Granola (Maple & Almond) (Freedom Foods)
  • 110g Blueberries
  • 105g Banana
  • 18g Honey
• Snacks:
  • 1x Apple + 30g Peanut Butter
  • Carrot Sticks, Celery Sticks + 60g Hummus
• Lunch: Spicy Turkey Lettuce Cups
  • 170g Turkey Mince (Raw Weight)
  • 85g White Basmati Rice (Raw Weight)
  • 70g Carrots
  • 18g Hoisin Sauce
  • 15g Lettuce
• Dinner: Roast Chicken & Veg 
  • 145g Chicken Breast (Raw Weight)
  • 80g Green Beans
  • 350g Butternut Pumpkin
  • 5g Olive Oil

Pre-Training Nutrition

Fuelling before and during sessions can significantly impact performance.

• Timing: Eat 60-90 minutes before training for smaller snacks or 2-3 hours before for full meals.

• Focus: Carbohydrates for quick energy, moderate protein, low fat and fibre to reduce digestive discomfort.
  

Examples:

• 1 slice wholegrain toast with 1 tbsp peanut butter + 1 small banana (~40g carbs, 6g protein) 60 minutes pre-session

• 200g Greek yogurt with 50g berries (~30g carbs, 15g protein) 60-90 minutes pre-session
  

Caffeine

Caffeine is a well-established performance enhancer. Moderate doses (3-6 mg/kg body weight) about 30-60 minutes before training can improve focus, strength, and endurance. Options include:

• Black coffee

• Pre-workout supplements (check for caffeine content and tolerance)
  
  

Always trial caffeine during training sessions before using it on competition day to avoid gastrointestinal upset.

Fuelling for Longer Training Sessions

For sessions exceeding 60 minutes, additional carbohydrate intake during training can help maintain energy and delay fatigue.

• Carb-rich snacks during longer sessions:
  
  

• Banana (~100g provides 23g carbs)
  
  

• Sports gels (~25-30g carbs per gel)
  
  

• Low-fat, low-protein energy bars (~30g carbs)
  
  

Hydration during longer sessions is equally important—consider electrolytes if sweating heavily or training in heat.

Recovery is where the magic happens. After an intense functional fitness session, your muscles need nutrients to repair, replenish, and grow stronger. Post-training nutrition isn’t just about feeling full—it’s about fuelling your body so you can bounce back faster and perform at your best in the next session.

Why Post-Training Nutrition Matters

Training stresses your muscles and depletes energy stores. Eating the right nutrients after exercise helps to:

• Replenish glycogen stores (your muscles’ primary fuel source)

• Repair and build muscle tissue with protein

• Support immune function and reduce inflammation

• Rehydrate effectively after sweat loss

Without proper post-training nutrition, recovery slows, fatigue accumulates, and performance can drop.

Post-Training Nutrition

Carbohydrates

Carbs are critical post-training because they restore glycogen in muscles. Aim for 1-1.2g per kg of body weight within 30-60 minutes after training.

Examples:

• 100g banana (~23g carbs)

• 150g cooked rice (~40g carbs)

• 2 slices wholegrain toast (~30g carbs)

• 1 medium potato (~35g carbs)

Protein

Protein helps repair and build muscle tissue. Aim for 20-30g of high-quality protein post-session.

Examples:

• 150g grilled chicken (~35g protein)

• 200g Greek yogurt (~20g protein)

• 1 scoop whey protein (~20-25g protein)

• 150g tofu (~18g protein)

Fats

While protein and carbs are the main focus immediately post-training, including moderate healthy fats can support recovery and overall health.

Examples:

• 1 tbsp peanut or almond butter (~8g fat)

• 1 small avocado (~15g fat)

• 1 tsp olive oil drizzled over vegetables (~5g fat)

Hydration

Don’t forget fluids! Aim to replace sweat losses with water or an electrolyte drink such as Hydralyte. Signs of dehydration include dark urine, dizziness, or continued fatigue.

Navigating Competition Day

Fuelling on race day is critical for performance. Plan your nutrition to maximise energy availability while avoiding gastrointestinal discomfort.

Meal 3 hours pre-competition:

• High carbohydrate, moderate protein, moderate fat, moderate fiber
  

• Example: 150g cooked rice, 120g grilled chicken, 1 cup steamed veggies (~60g carbs, 25g protein, 10g fat)
  
  

Snack 30-60 minutes pre-competition:

• Simple carbohydrate sources: banana, sports gel, small piece of white bread with honey (~20-30g carbs)
  
  

Hydration: Drink water consistently leading up to the race, and include electrolytes if necessary.

Key principle: Don’t try anything new on competition day or in the lead up to, avoid new foods, snacks, or drinks that your body hasn’t tolerated during training.

Final Note

Functional fitness competition training is demanding, and nutrition is your secret weapon. Focus on consistent daily fuelling, strategic pre- and intra-session snacks, and thoughtful competition day meals. By planning ahead, experimenting during training, and sticking to what works for your body, you’ll give yourself the best chance to perform at your peak.

At Move With Us, we believe nutrition is a key part of functional fitness success - fuel smart, train hard, and watch your performance soar!