Colleen Fotsch Goes on 3-Day Protein Deload After CrossFit Games

Colleen Fotsch during the Sprint Couplet at the 2019 CrossFit Games.
Colleen Fotsch during the Sprint Couplet at the 2019 CrossFit Games.

Colleen Fotsch made her rookie debut at the CrossFit Games last week. Fotsch finished 28th overall and made it all the way through Thursday and Friday. Fotsch was cut Friday night after ‘Mary’.

To give her gut a break from competing at the Games and the intense training leading up to Madison, she and her coach planned on her doing a 5-day deload in which Fotsch would go on a vegetarian diet.

Fotsch’s diet consisted of steel cut oats, grapefruit, avocado and vegetable soup broth in the morning. Lunch and dinner consisted of cooked vegetables and a vegetable soup. Each morning consisted of a teaspoon of baking soda in water and a tablespoon of flaxseed oil…instead of coffee/caffeine.

View this post on Instagram

After competing at the CrossFit Games I did a 3 day protein deload. Don’t worry I definitely treated myself with lots of treats before going on this adventure 🍔 🍦🍻🤪 I got a lot of questions about the deload, what it consisted of and why I was doing it. The reason for the deload for me was to give my gut somewhat of a break. Having just finished up a competition and the intense training leading up to the games this was the most ideal time to do it. The deload was initially going to be 5 days but my coach Sam called an audible about half way through and we cut it to 3 in order to get back to training a little sooner. Not going to lie I was not mad about that at all 😂 So the three days consisted of eating a vegetarian diet. Breakfast consisted of steel cut oats, grapefruit, avocado (w/ lemon & extra virgin olive oil), vegetable soup broth, and herbal tea. The lunch and dinners were various types of cooked vegetables, including a vegetable soup of zucchini, green beans, carrots, and celery. Mid morning and mid afternoon snacks varied between apples, carrots, and avocados. In addition every morning started with a tsp of baking soda in water and a tbsp of flaxseed oil. One of the toughest parts for me was the no caffeine. The first day I honestly didn’t feel the affects and by the second day my head didn’t feel too good 😝 There was absolutely no working out being done during this deload, my physical activity was limited to going on short walks. Overall the deload was definitely more challenging than I had expected and was very thankful to be doing it when my schedule was pretty much clear. On the upside I felt like it was a great reset for my body, I didn’t feel bloated, and I slept more and better than I have in quite some time. I was the nap 👑 lol. If this is something you’re considering doing I would definitely recommend doing it when your schedule is super light and make sure to communicate with your coach 👌 Looking forward to a full week of regular training and eating 😋 but before then going to enjoy this Sunday resting, recovering, and being with my family ❤️ #proteindeload #deload #bigdawgs #chefsam #allthenaps #reset

A post shared by colleenfotsch (@colleenfotsch) on

Also during this time Fotsch was limited to short walks, basically no physical activity during this time.

Halfway through, Fotsch’s coach decided to cut the deload to just three days. The reason was so that Fotsch could get back to training a little sooner.

With the new season format in 2020, the CrossFit Open begins October 10 so there is not a lot of time for the Games athletes to recover and get back into ‘Open’ shape.

But regarding the deload, Fotsch said, “it was a great reset for my body, I didn’t feel bloated, and I slept more and better than I have in quite some time.” She said she would definitely recommend doing this type of deload, but urged to speak with your coach before doing it.


While you are here, The Barbell Spin is dedicated to providing the best coverage of the CrossFit Games day in and day out. We don’t hide behind a paywall as we think the fan should not have to pay to keep up with the sport they love.

We do, however, have expenses to maintain TheBarbellSpin.com and to continue to expand what we can provide to you, our reader. One of our primary sources of income is the Rogue Fitness affiliate links. By clicking on the link below when making a purchase at RogueFitness.com, we receive a small commission. There is no added cost to you.

Regardless of whether you purchase anything through Rogue, we appreciate your support and will continue to bring you the best in competitive fitness!