One of the fittest men on Earth swears by a high-carb diet to fuel his CrossFit workouts

• Top CrossFit athlete Noah Ohlsen trains up to three times a day and eats around 3,600 calories.
• His daily diet includes 500 grams of carbs from fruits, grains, and veggies like sweet potato.
• Dietitians say high-intensity athletes should eat lots of carbs to promote energy and muscle recovery.

Noah Ohlsen's motto is simple: "happy, but hungry."

"You need to love what you do for it to be sustainable, but you have to keep pushing to get those results, too," Ohlsen told Insider in an interview coordinated by the recovery tech brand Whoop, chatting on the phone while waist-deep in the pool on one of his rest days.

The 30-year-old CrossFit athlete, routinely ranked among the top five fittest men on Earth in the CrossFit Games, takes his own advice literally. Ohlsen chows down on up 3,600 calories a day during competition season for peak performance. He also tracks his macronutrients, aiming for about 180 grams of protein, 120 grams of fat, and 500 grams of carbohydrates daily.

Here's what a typical day of eating looks like for Ohlsen, and why carbs are so important for athletes.

A hard day of training starts with a big breakfast

Ohlsen starts his day bright and early, waking up around 6:30 am. After a cold shower, Ohlsen takes his dog and beloved workout buddy, Maximus, for a walk.

He then sits down to a hearty morning meal. To prepare for his first training session around 9 am, Ohlsen relies on quick-digesting carbohydrates from fruits like apple and banana. He'll include some protein in the form of eggs and sausage, along with a bagel and Mush (a brand of overnight oats). In total, Ohlsen said he'll eat about 150 grams of carbs before hitting the gym.

His staples are lean proteins, veggies, and grains

On the go, Ohlsen said he often relies on the classic standby meal for athletes: chicken and rice, with pita bread on the side. He'll also add in a big helping of veggies like Brussels sprouts or sweet potatoes.

When he's not traveling for competitions or training, Ohlsen keeps his meals at home "tasty, but healthy."

Some recent favorites include sweet potato ravioli and salmon prepared in an air fryer.

Snacks and supplements fill out the rest of his diet, leaving room for his sweet tooth

After dinner, if Ohlsen still needs to fit in some calories, he'll snack on fruit, applesauce, or pretzels. He also partners with supplement company Evertrain on a signature recovery blend called Post Pro, packed with more carbs, amino acids, and electrolytes.

Finally, Ohlsen tries to make room in his routine for sweets, sometimes healthy, sometimes indulgent.

"I'm a big dessert guy, and I love cookies and ice cream, maybe more than I should," Ohlsen said.

Experts recommend a higher-carb diet for strenuous sports like CrossFit

While some in the CrossFit community swear by paleo or low-carb diets, dietitians say that eating enough carbs can help repair muscles and promote better recovery and performance for high-level athletes.

Dr. Mike Molloy, a nutrition coach to Olympians and CrossFit stars, previously told Insider's Rachel Hosie that carbs are crucial for fueling high-intense efforts. Without carbohydrates, the body will begin to break down muscle in order to get the fuel it needs to keep up with strenuous exercise.

CrossFit frequently requires athletes to do combinations of running, weight lifting, and advanced gymnastics, racing to complete the workout as quickly as possible.

That's why many CrossFit athletes, including two-time Fittest Woman On Earth Katrin Davidsdottir, swear by carb-rich foods like bagels for peak performance.