Fueling for the Open

While the CrossFit Open is one of the most exciting and fun times of the year in our gym, there can be so much confusion on how to set yourself up for success.

One of the most common questions we get is “How do I prepare for CrossFit Open Workouts when it comes to nutrition?”

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

Before (The Day Before)

While carbohydrate loading is a popular myth, 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 pair protein, vegetables, carbohydrates and healthy fats together. Try to eat meals that you are familiar with the night before. Focus on balance and consistency! 

*Sample Meal Idea for the Night Before: Cheesy Beef and Broccoli Bake with roasted sweet potato on the side

During (The Day Of)

The day of the workout, you want to eat only foods that you are familiar with. This is NOT the day to try something new! 

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
  • Don’t try anything new

*Sample Breakfast Idea: Strawberry Shortcake Smoothie

For Evening Workouts:

  • Try to focus on a balanced breakfast with protein, starch and healthy fat
  • Have a balanced snack with protein, fat and carbs 
  • Don’t forget on-the-go snack options (RX bar, applesauce pack with turkey jerky)
  • Try not to eat solid food within 1 hour of your event to give your body time to digest

After (After Workout)

Balanced meals after your workout promote optimal recovery. Eat a meal that contains protein, vegetables, carbohydrates and healthy fats. Avoid consuming highly processed foods or foods high in added sugar as they cause additional inflammation. Make sure to get adequate rest to promote muscle recovery and decrease 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 if you are sweating.

Want some extra help getting your nutrition in tip top shape before the CrossFit Open next month? Schedule a free nutrition intro to learn more about how we can help.

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