Rethinking the No-Sugar Rule

When I first started CrossFit in 2008, I went strict paleo. Back then, you couldn’t just walk into a store and buy something labeled “Paleo” or “Keto.” You had to do the work—shopping for whole foods, cooking everything from scratch, and avoiding anything processed. And it worked. I quickly got into the best shape of my life, and my health markers were at their peak. I followed the classic 3-day on / 1-day off model for a year, sticking to paleo with one “cheat meal” a week. It was simple, and it was effective.

But as CrossFit evolved, so did my training. CrossFit gym-based classes were longer, often with 45 minutes or more of structured training. I had to either add more calories to support my performance or cut back on training. At first, I tried increasing my fat intake, following the CrossFit nutrition advice. It didn’t work. After a year of eating as clean as possible, my body ran better on carbohydrates. Bananas became my go-to, and when I transitioned into triathlons and Spartan races, I discovered gels and drink mixes. My performance exploded.

That experience led me to question the rigid no-added-sugar stance that CrossFit promoted. 

Does it still make sense in today’s CrossFit landscape?

The Evolution of CrossFit: Then vs. Now

In its early days, CrossFit followed a simple structure:

• One workout per day, usually following a 3-day on / 1 day off schedule.

• Short, intense workouts, sometimes as brief as 5–10 minutes.

• Nutrition guidance focused on strict dietary control—Paleo, Zone, and eliminating added sugar were the norm.

This model made sense at the time. The workouts were built around high-intensity, functional movements performed in short bursts, and stored muscle glycogen was enough to fuel performance. Because most people came from sedentary backgrounds or had traditional gym routines, the shift to whole-food eating was a game changer.

Fast forward to today, and CrossFit has changed significantly.

• The standard class format is an hour-long session, including a strength portion and a workout.

• Competitive CrossFit athletes train multiple hours daily (some logging 3+ hours of volume).

• The average CrossFitter now attends 3–5 weekly classes, often training harder than in the early days.

The rigid no-sugar rule becomes more challenging to justify with this training volume and intensity shift.

Why the No-Sugar Rule Worked for Early CrossFit

In the early CrossFit model, most workouts were short and explosive, primarily relying on stored muscle glycogen. Because of this, eliminating added sugar didn’t significantly impact performance or recovery. Athletes could still push hard without needing quick-digesting carbohydrates.

In addition, the paleo movement was in full swing and heavily integrated into the CrossFit community. Eating whole foods while cutting out sugar and processed junk led to incredible changes in body composition for many people. The results spoke for themselves, reinforcing that sugar wasn’t necessary for optimal performance.

This was true then—at least for how CrossFit was structured. But with today’s longer workouts and increased training volume, the conversation needs to shift.

The Problem With the No-Sugar Rule Today

1. Performance and Recovery Implications

Longer workouts demand more carbohydrates. This isn’t up for debate—it’s basic physiology. The body relies on glycogen (stored carbohydrates) for high-intensity exercise, and performance suffers when those stores are depleted.

For an athlete training multiple hours a day, glycogen replenishment is critical. Sugar, in its proper form, plays a role in this. While whole-food carbs like sweet potatoes and rice are great, there’s a reason endurance athletes turn to fast-digesting carbohydrates during and after workouts. It’s the most efficient way to restore glycogen and keep performance levels high.

On the other hand, extreme carbohydrate restriction can lead to:

• Low energy levels

• Poor recovery

• Increased injury risk

• A decline in overall performance

This means that for the everyday CrossFitter, blindly avoiding sugar—especially during workouts—might do more harm than good.

2. The All-or-Nothing Mentality Creates Barriers

One of the biggest problems with the strict no-sugar rule is that it creates an unnecessary line in the sand. If the message is “no sugar at all,” people tend to fall into one of two camps:

1. They follow it strictly but struggle with energy and recovery.

2. They can’t adhere to it 100% and feel like they’ve failed, leading to inconsistency.

There’s a difference between eliminating sugar and making smart carbohydrate choices for performance. When we tell people to eliminate sugar, we oversimplify the conversation. Instead of a nuanced approach—where the focus is on timing, quantity, and quality—we turn it into a black-and-white issue.

The problem? Nutrition isn’t black and white.

The Middle Ground: Smart Sugar Intake for CrossFit

Sugar should be used strategically rather than eliminated. There’s a vast difference between fueling a workout with fruit, honey, or a well-formulated carb supplement and consuming processed junk food throughout the day.

For most CrossFitters, a more innovative approach to sugar includes:

• Understanding the difference between “bad” sugar (refined, processed junk) and “useful” sugar (performance-based).

• Use sugar around workouts when necessary—especially for high-volume or high-intensity training.

• Educating members on how to fuel appropriately based on their individual goals and training demands.

This doesn’t mean consuming sugar at every opportunity. It means recognizing that small amounts of fast-digesting carbohydrates can benefit specific workouts and individuals.

Evolving the Nutrition Message for Today’s CrossFit

The strict no-sugar rule made sense in early CrossFit when workouts were shorter, recovery demands were lower, and paleo was the prevailing nutritional philosophy. But today’s CrossFit looks different.

The focus needs to shift with longer workouts, increased training volume, and a more diverse population of athletes. Instead of demonizing sugar outright, we should talk about optimization. How do we intelligently use carbohydrates—including sugar—to fuel performance, support recovery, and help athletes feel and perform their best?

This isn’t about giving people an excuse to eat whatever they want. It’s about moving away from outdated, oversimplified rules and toward a performance-based nutrition approach that helps competitive athletes and everyday gym-goers get better results.

The message should evolve if we want people to train hard, recover well, and sustain their progress over time. It’s not about banning sugar—it’s about learning when, how, and why to use it.

Stay Strong, Stay Fast.