Warning: This ain’t your local Whole30 support group or a polite keto subreddit moderated by beige-walled nutrition zombies where brain function is impacted by no carbZ.

This is real talk. Straight from the trenches. Blood, sweat, lactate... and the occasional couch cushion full of crushed Dorito dust.

CrossFit, Carbs & Chaos: Let’s Go

This glorious clusterbomb of a question came up the other day after my met flex webinar for the medical society at Met Fix – I know, met flex and met fix are confusing.

“If someone has metabolic syndrome, are carbs bad if I’m doing CrossFit? Should I go keto instead?”

Let’s unpack this flaming bag of macros together. No gloves. No filter.

Can Keto Work for CrossFit?

Short answer: Maybe.

Long answer: Sure, if your goal is to win the local “Most Cortisol Per Capita” award, or you want to drastically modify the amount/intensity of exercise done.

Look, keto can work — if you’re not out here trying to PR Fran in under 3 minutes or look like Rich Froning’s biceps had a baby with Matt Fraser’s beard.

In lower-intensity training zones, keto gives you better fat adaptation and insulin control.

Cool. Fine. Great.

But if you’re doing real-deal high-intensity suffering—MetCons, EMOMs, the kind of workouts that leave sweat angels and existential dread while you see white buffalos in the ceiling—you’re gonna need carbs.

Otherwise, here’s what happens:

• Stress hormones spike like a Mountain Dew-fed toddler
• You flatline mid-WOD
• You wonder why the barbell feels like a Buick
• Your body starts whispering “I hate you” in C-reactive protein

Carbs & Inflammation: The Plot Twist

Cue the internet rage mobs: “BUT CARBS CAUSE INFLAMMATION, BROOOO!”

Yeah? So does breathing if you do it wrong. Haha.

The truth? Context is king.

If you’re a walking human couch cushion who hasn’t moved since the Clinton administration and eats like a raccoon loose in a DC airport—sure, carbs aren’t helping you.

But if you’re training hard, walking daily, hitting the iron, getting sleep, and maybe throwing in a weekly sauna / cold plunge like a civilized beast?

Carbs are not the enemy.

They’re fuel.

They’re recovery.

They’re the secret weapon when used correctly.

Inflammation doesn’t come from eating a sweet potato. It comes from living like a dumpster fire in yoga pants.

How I’d Fuel a CrossFitter Who Wants to Look Good Naked AND Not Die During Fran

Let’s say you want both:

• Performance
• Metabolic health
• Less body fat
• A brain that works

This is how we do it...

High-Carb, High-Intensity Days (Mon, Wed, Fri)

These are your War Days.

You lift heavy.

You sprint.

You leave puddles.

You embrace the suck.

And you eat like someone who needs to survive it.

Carbs? Yes.

Rice, potatoes, fruit, sourdough like it’s a cult.

Just don’t eat like a linebacker if you weigh 140 soaking wet.

Goal: Enough carbs to recover + perform, but not so much that your pancreas files a restraining order.

Low-Carb, Low-Intensity Days (Tues, Thurs, Sat)

These are your Ninja Days.

Zone 2 or Zone 2 cardio with a once-a-week VO2 session, as I teach in the Flexible Meathead Cardio course.

Walks that make your dog file a labor complaint.

Rowing till you hallucinate your high school gym teacher.

Keep carbs lower—around 100–110g

Yes, that includes veggies, fiber, carbs hiding in your almond milk

These days, train your body to burn fat without setting off every internal fire alarm. Again, this may take some adjustments as everyone’s carb amount here is different. I have M3 online clients that are at 110 grams of carbZ and some that are at 300 grams – so low is relative.

☕ Sunday = Reset Ritual

Walk.

Stretch.

Cook meals.

Pet your dog.

Call your mom.

Mentally prepare for another week of battle.

Your body will thank you. So will your glutes.

Nutrition is not a belief system.

It’s not your horoscope.

It’s a system—a tool to bend the laws of physiology to your will.

You want:

• Fuel when you need it
• Flexibility to adapt ala met flex
• Recovery to stay alive
• Less cult. More results.

TL;DR – CrossFit Fuel Plan

• Carbs are good if you earn them.
• Keto is fine if you’re not maxing out life.
• Inflammation is mostly from crap food, stress, and sitting too much.
• Alternate high and low-carb days like a metabolic ninja.
• Don’t make nutrition your personality. Make it your weapon

Science, sweat, and steak.

Much love and recovery carbs,
Dr. Mike

PS – Don’t be that bro yelling “carbs cause cancer” while chugging a Bang energy and posting ice baths on TikTok.

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_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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