Noah Ohlsen Diagrams Full Day of Eating Before Last Individual CrossFit Games – Breaking Muscle

A look at Ohlsen’s diet before a milestone CrossFit Games.

Written by Robert Zeglinski Last updated on July 19, 2023

Noah Ohlsen has been a fixture at the annual CrossFit Games for nearly a decade as an Individual competitor. Competing in each of the last nine consecutive Games, he’s earned a top-10 finish on seven occasions, placing as high as second in 2019. Entering the 2023 iteration of the Games in August, Ohlsen might be preparing for his final appearance as an Individual competitor. Naturally, the elite athlete’s diet has to match.

On June 24, 2023, he posted a video to his YouTube channel where he walked through a full day of eating while training for the 2023 CrossFit Games. The clip provides an honest insight into how one of the best CrossFitters in the world prepares for the sport’s pinnacle contest. Ohlsen qualified for the latest Games by coming in seventh during the 2023 North America East Semifinal.

Here is the seasoned CrossFit veteran’s full diet as he preps for the 2023 Games. Note — Specific portions were not always detailed:

Breakfast

• Overnight oats* — One container
• Peanut butter — One tablespoon
• Honeycrisp apple
• Two chicken-maple sausage patties
• English muffin
• Strawberry jam — One tablespoon
• Mango
• Instant Coffee with Protein

*The homemade overnight oats, which he nicknamed “Noats” for “Noah’s oats” are made with 100 grams of quick oats, 100 grams of frozen berries, 200ml (6.7 ounces) of low-fat oat milk, one scoop of protein, one tablespoon of honey, one scoop of peanut butter, and one scoop of jelly (the final two ingredients are added the next morning).

Macros

• Fats — 35 grams
• Carbs — 220 grams
• Protein — 76 grams
• Calories — 1,460

Ohlsen clarified he usually wakes up around 8 a.m. and drinks a glass of cold water to start his day. The athlete appeared to guesstimate his portion sizes for breakfast, but maintained he’ll be stricter once the Games get closer. Ohlsen explained that, in the current phase of competition prep, his nutrition coach has him aiming for roughly 450 grams of carbohydrates, 200 grams of protein, and 100 grams of fats per day totaling 3,500 calories.

Here’s Ohlsen’s workout once he finishes breakfast:

Warm-up 

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Sandbag Hold — 30 seconds (90.7 kilograms/200 pounds)

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Farmer’s Walk — 30 seconds (40.8 kilograms/90 pounds)

Weight Training

• Split Jerk — 5 x 1
• Shoulder to Overhead (Push Press or Jerk) — 3 x 10 as fast as possible

Metcon

Three rounds for time:

• Burpee Broad Jumps — 75 feet
• Handstand Walk (unbroken) — 75 feet 

Skill Work

• Back Roll to Support on Gymnastic Rings — 10 to 15 minutes
• Strict Ring Muscle-Up with 2 Dips — 2 x As Many Reps As Possible Unbroken
• Peg Board Wall Climb — 5 Reps (focus on quality form)

Cardio

15 intervals of:

• Jog — 30 seconds (Wearing weight vest, unspecified weight)
• Walk — 90 seconds (Wearing weight vest, unspecified weight)

Finisher

Five supersets of:

• 20 Push-ups
• 20 Sit-ups

Once Ohlsen concluded his workout and a cold therapy session, he shifted to explain some reliable snacks to support his energy:

Snacks

• Applesauce pouches
• Protein bars
• Dried fruit
• Pretzels
• Hummus

Ohlsen maintained that he eats these snacks throughout his day. He may occasionally throw in potato bread and turkey sandwiches.

Eventually, Ohlsen found his way to the last meal of the day, which was appropriately protein and nutrient-rich for an athlete of his caliber.

Dinner

• White rice — One cup
• Two bison burgers
• Avocado 
• Ketchup
• Veggies

A white rice, meat, and vegetable combination assuredly doesn’t reinvent the wheel but fits the bill for Ohlsen’s goals.

The best finish from Ohlsen’s CrossFit Games career was a runner-up result to former five-time Fittest Man on Earth® Mat Fraser in 2019. Nothing is guaranteed, but another top-10 placing in 2023 seems likely for one of the sport’s biggest active names.

Featured image: Noah Ohlsen on Instagram