Nutrition for The Open!

A very common question we get this time of year is “How do I prepare for CrossFit Open Workouts when it comes to nutrition?” 

As you prepare for The Open try to focus on eating high-quality, unprocessed foods consistently. The recommended macro intake and a well-formulated diet consists of 40% carbohydrates, 30% protein, and 30% fat. Notice how your body feels around your workouts and what foods (and in what amounts) seem to work better for you.

If you are changing the timing of your workout to accommodate The Open and Friday Night Lights - try some evening workouts beforehand and pay attention to your nutrition and how your body feels. Training is the time to sort out details like nutrition, not during competition. s

Now let‘s talk about what to do the night before and the day of!

Before (The Day Before Workout)

While increasing healthy carbohydrates going into a competition might be beneficial, loading up on a big pasta dinner the night before does not give you significantly more energy the day of an event. Instead focus on balance and consistency. Pair protein, vegetables, carbohydrates and healthy fats together. Try to eat meals that you are familiar with the night before.

The day of the workout, you want to eat only foods that you are familiar with. This is NOT the day to try new food and/or new supplements! 

Remember that liquids are faster digested than solid food and fat slows down digestion. Stick with smaller meals and focus on protein and carbohydrates around your workout. 

For Morning Workouts:

Focus on protein and carbohydrates while limiting the amount of fat you consume before your workout. Do not eat within an hour of the workout. 

If you always workout fasted, you may need to stick with that. Don't deviate from the norm just for this workout. 

For Evening Workouts:

Try to focus on a balanced breakfast with protein, easy to digest starch and healthy fat. Lunch will be similar with a little less fat. 

Have an easy to digest snack about an hour and a half before the workout such as a bowl of oats or rice cakes

Try not to eat solid food within 1 hour of your event to give your body time to digest and no big meals within 2 hours.

After (After Workout)

Balanced meals and rest after your workout promote optimal recovery. Avoid consuming highly processed foods or foods high in added sugar as they cause additional inflammation. 

Hydration

Don’t forget to hydrate with water throughout the day. Dehydration can decrease performance up to 20%. While sports drinks are marketed as electrolyte replacements, they can be loaded with sugar. Instead drink coconut water with no added sugar to replace your electrolytes. 

Good Luck and HAVE FUN!

Don't hesitate to reach out with questions!

Coach Kala