This Is How Much a Top CrossFit Athlete Really Eats In a Day
There's no denying that Camille Leblanc-Bazinet is super fit. CrossFit's 2014 'Fittest Woman On Earth' can deadlift 300 pounds and back squat 310 (according to the CrossFit website, anyway). But compare her to some of the other ladies in the CrossFit field, and she's a petite powerhouse. Standing at only 5 foot, 2 inches and 130 pounds, the Canadian-born athlete's heading back to this summer's CrossFit Games (this time as part of a team) and has another goal on her radar—the 2020 Olympics.
Now living in Portland, Oregon, Leblanc-Bazinet has fine-tuned everything from how she trains to how she fuels in prep for this new chapter. We recently sat down with her and she confessed that, although she's not big on calorie counting, she does have her daily macronutrient intake down to a science. (Related: The Complete Guide to Counting Your Macros)
"I eat about 120 grams of protein a day, 245 grams of carbs, and 75 grams of fat," the Reebok athlete told Shape at the Reebok CrossFit Athlete summit. "For me, it's super important that my calories have more carbs than I would suggest to someone else. My focus is on weightlifting and building muscle. It's specific to what I'm doing now, and performance comes first."
Here, Leblanc-Bazinet gives us the lowdown on what a typical day of eating looks like for her. Spoiler alert: It's a lot. (Note: Calorie and macronutrient calculations are estimated, not exact.)
"I'm usually awake at around 7:00 or 7:30 a.m. I have a little puppy, so it tries to get me out around 6:30 a.m. most days. I always try to get my between eight to nine hours of sleep; that's the magic number for me. Any less than that, and I feel like I don't recover enough. And more than that, I just feel like ugh.
I became allergic to eggs like four years ago, which was awful. Now, I do eight ounces of nonfat Greek yogurt with berries. I like raspberries, and the trick to make it very yummy without adding any sugar or anything is to buy the berries frozen, then put them in the fridge. The juice makes the yogurt super sweet and a little tart. I'll do about 15 grams of macadamia nuts on top of that, and also a packet of gluten-free oatmeal on the side made with water, plus coffee with MCT oil and collagen protein." (See what Leblanc-Bazinet and other athletes have to eat before the CrossFit Games.)
Breakfast nutrition info: 655 calories, 33g fat, 85g carbs, 48g protein
Pre- and Post-Workout Snacks
"I typically train twice a day. I'm trying to get ready for the Olympics, so the first session will be like most likely my Olympic lifting session and I'll be doing that for one to one-and-a-half hours. Then later in the day, I will be doing more gymnastics skills and accessory work.
Both before and after workouts, I always do three ounces of orange juice, half a cup of rice, and a teaspoon of Himalayan salt. After, I'll also have a serving of whey protein shaken up with water after I train. I don't even do a whole shaker bottle all the time. Sometimes I just do a little, or I'll do a bar. Ultimately, I prefer to eat real foods. I'm just aiming for 10 to 15 grams of protein max." (Related: The Best Pre- and Post-Workout Snacks for Every Workout)
Pre-workout nutrition info: 144 calories, 2g fat, 32g carbs, 3g protein
Post-workout nutrition info: 209 calories, 2g fat, 33g carbs, 16g protein
Lunch + Dinner + Bonus Meal
"I train, I get my snack to recover, and then maybe 30 minutes later I'll have a meal: 100 grams of rice, three ounces of steak, guac, and as many veggies as I want.
My strategy is to make the same meal and eat it three times throughout the rest of the day, which is usually tons of vegetables with the steak and guacamole. For the vegetables, I'll cut three peppers. One yellow, one orange, and one red—because we all the colors mean more vitamins. Then I'll add tons of spinach, which I don't measure. Then I'll add zucchini, shredded carrots, some onions, and some cauliflower rice. For the steak, I sear it two minutes each side with butter and then finish it in the oven so it's all crispy."
Lunch, dinner, and bonus meal nutrition info (per meal): 435 calories, 21g fat, 36g carbs, 28g protein
Pending the macros situation, I may finish the day with a smoothie with carbs and fats, including fruit and spinach.
Grand total for the day: 2,313 calories, 99g fat, 215g carbs, 151g protein