CrossFit is becoming more popular every day, it’s easy to see why as a sport combining strength, agility and endurance. If you are a CrossFit athlete you’re no stranger to pushing your limits, challenging your body, and embracing the grind. But, maintaining holistic health is still important.

We’re proud to support Harry Lightfoot, the UK’s number 1 CrossFit Athlete, and he’s kindly given us some advice on how he maintains health and wellness whilst continuing to train to be the best CrossFit athlete globally. 

From optimising nutrition to nurturing mental resilience, we explored the many aspects that Harry finds essential in maintaining his health whilst excelling and ensuring longevity in the sport. Whether you’re a seasoned CrossFit athlete, or just stepping into the sport we’ll explore ways to allow you to reach new heights. 

Training 

Training is clearly a very important aspect of maintaining health in such a demanding sport. But for Harry ‘training isn’t just a hobby’ it’s now his job and he dedicates a significant amount of time and effort to it. Compared to the average person training 5 - 10 hours a week, Harry is training 25 -30 hours. 

But, we’re not suggesting people should start upping their hours to match Harry’s. Harry spoke about the emphasis he puts on training smart. 

“Whilst quantity is important, quality matters just as much” - Harry Lightfoot, UK No.1 CrossFit Athlete

Harry incorporates a balance of strength, conditioning, mobility work and recovery sessions to prevent injury and promote longevity in his career. This can be applied to any level of training and preventing injury is key to developing your skills and having a sustainable relationship with the sport. 

Nutrition 

Nutrition is important to CrossFit athletes, as it is in any sport, at any level. Nutrition can be a key aspect in aiding recovery, boosting performance and maintaining good mental health, it affects our bodies in so many ways. 

As a very high-energy sport, nutrition is especially important for CrossFit athletes. CrossFit workouts are demanding and intense requiring huge amounts of energy, correct nutrition ensures your body has the necessary fuel to power you through and recover from the stress placed on muscles and joints. 

Nutrition is an important cornerstone in Harry’s regime, he has specific macronutrient and calorie goals tailored to his training demands. Each day he tracks his intake of carbohydrates, fats, and proteins to ensure he’s fuelling his body optimally for performance and recovery. The precision for Harry, as a top athlete, is important to help him maintain energy levels throughout his demanding schedule and support his muscle repair and growth. 

“I want to continue competing at the top level of my sport and to do that there has to be no compromise and I need to hold myself accountable” - Harry Lightfoot, UK No.1 CrossFit Athlete

Although for most CrossFit athletes this exact precision isn’t necessary, fuelling for the amount of energy you need it. You should adapt your diet, the amount of carbohydrates and protein you consume, for the amount of work you’re going to be doing, this ensures you reduce the risk of injury and are less likely to hit a wall. 

Sleep 

Prioritising sleep is so important for CrossFit athletes to optimise recovery, performance and overall health. Sleeping does more for our bodies than just making us feel properly rested. Harry prioritises getting 7 - 9 hours of quality sleep every night to allow his body to rest and repair, and support his athletic goals. 

“Adequate sleep is essential, by maintaining a consistent sleep schedule, I optimise my body’s ability to adapt and perform at its best” - Harry Lightfoot, UK No.1 CrossFit Athlete

Allowing our bodies to rest is vital, sleep is essential for replenishing energy stores and restoring glycogen levels in our muscles and liver. This ensures that athletes have the energy reserves needed to perform at their best during training and competitions. 

Getting a regular good night's sleep is vital for more than just rest and energy. Sleep can affect our immune and cognitive function, as well as hormone regulation and muscle recovery. Whilst we sleep our body can repair and rebuild muscles that have been stressed or damaged during workouts, without adequate sleep, athletes notice slower recovery times, increased muscle soreness and decreased performance, 

Life Outside of Training

Harry spoke a lot about how aspects of his life outside of training are super important in maintaining optimum health and well-being, as well as his performance; spending time with friends and family, looking after his mental health and ensuring good hygiene. 

Beyond the physical demands of training and competition, maintaining strong relationships with family and friends provides crucial emotional support and stability. Life away from training allows athletes to have opportunities for relaxation, laughter and emotional rejuvenation; which are paramount in preventing burnout and promoting mental wellbeing. 

“Taking time for mental and emotional wellbeing is essential for overall health”  Harry Lightfoot, UK No.1 CrossFit Athlete

Harry believes in the power of mindset and self-care. He spends time outside of training practising mindfulness, meditation and gratitude to manage the stress and stay grounded amidst the demands of training and competition. 

Conclusion

Harry Lightfoot is a CrossFit athlete at the top of his game, he recently secured the number one position at the quarterfinals, qualifying him for the European CrossFit Semi-Finals in Lyon. He has worked incredibly hard to get to where he is today, but it hasn’t all come from training. There are so many aspects that contribute to optimal performance, and looking after your general health and well-being shouldn’t be forgotten about when trying to reach the top. 

Harry’s approach to health and well-being revolves around meticulous attention to nutrition, prioritising quality sleep, smart training practices, and nurturing a positive mindset. By focusing on these pillars, he strives to maintain peak performance and well-being both on and off the field. 

For CrossFit athletes aspiring to be at a similar level to Harry, or those just starting out, Harry’s values to promote his health can be applied to your life to ensure you too are at optimal performance and can train to be the best you can.