Every day is different for CrossFit champ Tia-Clair Toomey. Whether she has double workouts, is hopping on a plane, or going for a long bike ride, the reigning “fittest woman on Earth” (she won the CrossFit games in 2019!) is always on the move. “The beauty of CrossFit is there’s no same day, there’s always a ton of variety,” she says. Her wholesome diet is one constant, but exactly what’s on her plate is constantly changing, too. “Whatever my body feels or wants tends to determine what I’m eating,” she told .
When she started working with Simone Jane Arthur, nutrition coach at The Method, in 2018, Tia learned to eat intuitively and pay close attention to the ingredients in her food. “I have a coach that I trust and can confide in whenever I may be wanting to indulge in something that probably would ruin my recovery and how I feel,” she says. “She’s educated me on how important it is to listen to the body and reading the ingredients. That was a huge eye-opener.”
Guided by Arthur’s recommendations, here’s what the “fittest woman on Earth” eats in a day:
As soon as Tia wakes up (usually around 7 am or as early as 5:30 am), she hydrates. “I have a glass of water and a squeeze of lemon in it to give it a bit of flavour,” she says. She follows that up with two Goli Apple Cider Vinegar Gummies (a brand of vitamins in the US).
“I’ll sometimes have oats with blueberries, strawberries, and raspberries,” Tia told . “I also really like scrambled eggs with turkey bacon and avocado and sourdough toast. That’s my go-to, favourite thing to have.” The proteins and fats keep Tia feeling full until her next meal.
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Tia’s go-to lunch: stir fry. “I really love to cook up a stir fry with all the vegetables,” Tia told . “I can put in as many vegetables as I like, and then add a different source of protein.” She cooks that all up with coconut oil. “I stay away from other oils,” Tia added. “Pure coconut oil has a bit of flavour, and I know that’s the only thing going into my body, [which makes me] confident that I’m staying healthy and providing my body with good clean nutrients.”
While stir-fries are the go-to, Tia will sometimes switch up her lunch, opting for steak with asparagus and potatoes, or eggs on a bagel. “We’re just trying to make sure that I’m fuelling the body with wholesome ingredients of fruit, vegetables, and good proteins, like chicken steak, or fish.”
“A nice go-to dinner is cooked up kale with salt sprinkled over it, and a slice of salmon or steak,” Tia says. “It’s light and satisfying and healthy. I try to have a smaller dinner, so I’m not going to bed on a full stomach.” Tia aims to eat dinner around 7:00 pm to give herself time to unwind before bedtime at 9:00 pm.
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“I’m constantly keeping my body fueled so I’m never feeling hungry,” Tia says, adding she always has fuel on hand before and after her workouts. “Prior to training I have Fuel for Fire,” she says, which are protein smoothies in a squeezable pouch. Otherwise, Tia grabs a banana for energy during competition.
After workouts, she digs into leftovers from her lunch earlier in the day. She keeps a container in her gym bag just in case. “I’ve put my body through a strenuous training session, and it will be looking for food to help with recovery,” Tia says. “I don’t have a huge meal but enough to provide the body with fuel it’s looking for after the session.”