In her latest video, Kristi Eramo O’Connell, a seasoned CrossFit athlete and marathon runner, dives deep into the contrasting worlds of training for performance versus training for aesthetics. 

With over a decade of experience focused on performance, Kristi has recently shifted her goals and training approach, offering unique insights into how different strategies can be tailored to achieve specific fitness outcomes. 

Whether you’re looking to enhance your physical capabilities or sculpt a leaner physique, Kristi’s breakdown of diet and training methods will help you align your efforts with your goals for maximum results.

What’s the Difference Between Performance and Aesthetics?

Performance is all about how effectively your body can perform physical tasks. Whether it’s lifting heavier weights, running faster, or enduring longer sessions, training for performance is about optimizing your body’s functionality. 

The primary focus is on fueling your body to meet the demands of your workouts, ensuring you have the energy and nutrients necessary to perform at your best.

Aesthetics, on the other hand, is centered around the visual aspect of fitness—muscle definition, symmetry, and overall body composition. The goal here is to create a specific look, often requiring a more precise and controlled approach to both diet and training. 

This often involves a caloric deficit and a focus on macronutrient balance to reduce body fat while preserving lean muscle mass.

While both approaches require discipline and dedication, the strategies can differ significantly.

Fueling for Performance

When your primary goal is performance, your body needs fuel—especially carbohydrates. Carbs are the body’s main source of energy, crucial for maintaining the stamina required for intense workouts.

Carbohydrates: To maintain energy levels, athletes are recommended to consume 6 to 10 grams of carbohydrates per kilogram of body weight daily. For example, at a body weight of 61 kilograms (about 135 pounds), I consumed 400 to 500 grams of carbohydrates each day when training for the CrossFit Games. 

This included whole grains, fruits, and vegetables to keep my glycogen stores topped up, ensuring sustained energy during high-intensity sessions. Before long runs, I’d typically have a bowl of oatmeal or a bagel with banana and honey, paired with a bit of nut butter for added energy.

Protein: While carbs are essential for energy, protein is crucial for muscle repair and recovery. According to the International Society of Sports Nutrition, athletes should aim for 1.4 to 2.0 grams of protein per kilogram of body weight daily. 

Spread your protein intake throughout the day, ensuring each meal contains at least 20 grams. Lean meats, fish, eggs, and plant-based options like beans and lentils are excellent sources to help you meet these needs.

Healthy Fats: Fats are another vital component, providing a slow-burning energy source that’s essential for hormone production and nutrient absorption. 

Typically, fats should make up about 30% of your daily intake, which is roughly 100 grams if you’re consuming 3,000 calories per day. Incorporating sources like avocados, nuts, and olive oil can help you hit these targets while supporting overall health.

Hydration: Staying hydrated is just as crucial. Dehydration can severely impair your performance. Athletes should aim to drink about 5 to 6 ounces of water per pound of body weight daily, adjusting for heat and the intensity of training.

Fueling for Aesthetics

If your goal is to enhance your physique, diet plays a pivotal role—particularly when it comes to creating a caloric deficit. This involves consuming fewer calories than you burn, leading to fat loss while preserving lean muscle mass.

Caloric Deficit: The Mayo Clinic recommends reducing your caloric intake by 10 to 20%, or about 500 to 600 calories per day, to lose approximately 1 to 2 pounds per week. For example, if your maintenance level is 2,500 calories, aim for 1,900 to 2,000 calories per day. Tools like MyFitnessPal can help you track your intake and ensure you stay within your targets without feeling deprived.

Protein: During a cutting phase, protein intake becomes even more critical to maintain muscle mass. A higher intake, around 1.6 to 2.4 grams per kilogram of body weight, is beneficial. This means a 70-kilogram person should aim for 112 to 168 grams of protein daily. 

Protein not only helps preserve muscle but also keeps you feeling fuller longer, making it easier to stick to your caloric goals.

Balancing Macronutrients: While protein takes center stage, it’s essential not to neglect carbohydrates and fats. Cutting these too low can disrupt hormone balance and overall health. 

A typical macronutrient ratio might include 40% carbs, 30% protein, and 30% fats, ensuring you get a well-rounded diet.

Micronutrients: Vitamins and minerals also play a vital role in aesthetics. Nutrients like vitamins A, C, and E, along with minerals like zinc and selenium, contribute to skin health and overall wellness. A varied diet rich in fruits and vegetables ensures you get the necessary micronutrients, supporting your aesthetic goals.

Balancing Performance and Aesthetics

It’s possible to strategically combine performance and aesthetic goals by aligning your nutrition with your training cycles. For instance, during strength-building phases, you might increase your caloric intake and carbohydrate consumption to fuel muscle growth. 

Conversely, during cutting phases, you would focus on a caloric deficit while maintaining high protein intake to preserve muscle mass.

For example, a hybrid athlete competing in both endurance and physique events might consume a diet rich in carbohydrates and calories during the offseason to support intense training. 

As competition approaches, the focus would shift to reducing caloric intake while increasing protein to cut body fat.

The Role of Supplements

Supplements can enhance both performance and aesthetic nutrition plans. Creatine, for instance, is known to improve strength and power output, while whey protein supports post-workout recovery due to its fast absorption rate. 

Magnesium is another essential supplement, aiding in muscle function and recovery. When used alongside a balanced diet, these supplements can help you reach your goals more effectively.

Example Day of Performance Nutrition

Breakfast: Start with oatmeal topped with bananas, berries, a sprinkle of nuts, and a drizzle of honey for a balanced mix of carbs, healthy fats, and protein.

Mid-Morning Snack: A protein smoothie with whey protein, spinach, banana, and almond milk for a nutrient boost.

Lunch: Grilled chicken breast with quinoa and steamed broccoli, offering a good balance of protein, carbs, and fiber.

Pre-Workout Snack: Whole grain toast with peanut butter and an apple, providing quick-digesting carbs and sustained energy.

Post-Workout: A recovery shake with protein powder, a scoop of creatine, and mixed berries for antioxidants.

Dinner: Baked salmon with sweet potato and a side salad, delivering essential fatty acids, protein, and a range of vitamins and minerals.

Before Bed: A casein protein shake to support overnight muscle repair.

Example Day of Aesthetic Nutrition

Breakfast: An egg white omelet with spinach, tomatoes, and mixed berries for a low-calorie, high-protein start to the day.

Mid-Morning Snack: Greek yogurt with a tablespoon of chia seeds, adding protein, fiber, and omega-3 fatty acids.

Lunch: A large mixed green salad with grilled chicken breast and a light vinaigrette for a nutrient-dense, filling meal.

Afternoon Snack: A handful of almonds and a small apple, balancing healthy fats, fiber, and natural sugars.

Dinner: Grilled fish with steamed asparagus and a small portion of quinoa, balancing protein, healthy fats, and complex carbs.

Before Bed: Cottage cheese with a few slices of pineapple or frozen blueberries, providing casein protein for overnight muscle repair.

Maximizing Results with Rest and Recovery

Nutrition is only part of the equation. Rest and recovery are equally critical to achieving your fitness goals. 

Proper recovery allows muscles to repair and grow, preventing overtraining and injury. Ensure you get adequate sleep and incorporate rest days or active recovery into your routine to maximize your results.

Combining a well-balanced diet with adequate rest creates a powerful synergy that enhances both performance and aesthetics, helping you achieve the best possible results over time.

Understanding how to fuel your body for specific goals can make all the difference in your fitness journey. 

Whether you’re aiming for peak performance or a sculpted physique, aligning your nutrition with your training is key. Experiment with these strategies, find what works best for you, and watch your progress accelerate.