As a Nutrition and CrossFit Coach I can tell you that preparing for a CrossFit competition is more than just training hard. First, your body needs to be recovered, rested and ready to compete. Secondly, you need to have a CrossFit competition day nutrition plan in place.
Week of the Event
- Eat normally leading up to your CrossFit competition
- Drink water (half your body weight in ounces)
- Workout, but reduce intensity
- Work on mobility
- Get good sleep
Day Before Event
- Eat normally during the day
- Drink water (half your body weight in ounces)
- Dinner should include extra carbohydrates to top off glycogen stores. The carbohydrate serving size depends on the individual
- Get a good night’s sleep
Day of Event:
We recommend eating breakfast 90 minutes before the first event. The goal is to eat enough to fuel your first workout without feeling overly full. The specific carbohydrate and protein serving sizes are based on individual needs. Regardless of serving sizes, we recommend a 2:1 ratio of carbs to protein with very little fat. Fats slow down digestion and you don’t want to feel full when you start your first event.
Examples of Balanced Breakfasts Before Competition
- Banana, toast, egg, ham, tomato and spinach.
- Low fat Greek yogurt + fruit + egg
- Bagel + PB2 + protein shake
- Oatmeal + egg whites + almonds
- Waffle + scrambled egg whites + fruit
Read our post about The Perfect Pre-Workout.
Intra-Competition Nutriton
Most CrossFit competitions have several events throughout the day. We recommend eating within 10-15 minutes after each event. A common mistake that many athletes make is not planning their meals. Bring your meals and stay away from eating foods from the swag bag or from vendors. These sources may use ingredients that upset your stomach, leaving you bloated or worse yet in the bathroom. Here are some food ideas:
- ½ scoop whey protein powder with a serving of fruit
- Dates or banana
- English muffin + honey
- Low fat yogurt + honey
- Carb drink
If you have a break between morning and afternoon events, eat a lunch consisting of a lean protein with potatoes, rice or pasta. Add a salty sauce to replenish lost sodium.
Hydration for Competition Day
Be sure to stay hydrated during the event with water – drink half your bodyweight in ounces. We also recommend adding an electrolyte drink such as Gatorade Zero which helps to replace vital minerals lost during exercise. These minerals (sodium, potassium, magnesium and calcium), are responsible for making your muscles and nerves work.
Post Competition Day Meal
After a long day of competing, your sympathetic nervous system (flight or fight) will be dominant. To move to parasympathetic (recovery) dominance we recommend a post competition meal high in carbohydrates. This will increase blood sugar, which will cause the body to release insulin. Insulin will help to blunt Cortisol output (stress hormone) thus allowing your body to recover.
Other Nutrition Related Considerations
- Don’t eat things out of the norm before or during the competition. This is not the time to be testing new foods or supplements.
- Make sure you are hydrating before and during the competition.
- Your body will still be in a sympathetic state and not super receptive to food immediately after a competition.
Lastly, don’t forget to have fun! Whether it’s your first competition or 50th, celebrate all of the amazing things you can do and enjoy the experience! Good luck and enjoy your CrossFit Competition!