It’s CrossFit Open season—aka the time to channel your inner beast mode and tackle some of the most exciting (and challenging) workouts of the year. But here’s the deal: showing up strong isn’t just about your training; it’s about how you fuel your body before, during, and after each workout. So let’s talk nutrition strategies that will help you crush those Open workouts and recover like a pro.
Pre-Workout Nutrition: Fuel Up for Success
To maximize your performance, you need the right mix of energy, hydration, and recovery essentials. Here’s how to prep like a champion:
- Carbs Are King
Carbs = energy. Eating a carb-rich snack 1–2 hours before your workout gives your muscles the glycogen they need to power through those AMRAPs and PR attempts.- Think a banana with peanut butter, Greek yogurt with honey, or a small bowl of oatmeal.
- Add Protein
Protein before your workout isn’t just for bodybuilders. A little protein (10–20g) can help support muscle repair, even as you push your limits. - Hydrate, Hydrate, Hydrate
Dehydration can zap your energy and hurt your performance. Sip on water consistently throughout the day leading up to your workout, and aim for 16–20 oz about 2 hours beforehand.
Post-Workout Nutrition: Recovery Like a Pro
The real gains happen during recovery, so don’t skip this crucial step.
- Replenish Glycogen with Carbs
Your body needs to replace the energy it just burned. A carb-rich post-workout snack or meal (think rice, potatoes, or fruit) within 30 minutes helps restore glycogen stores. - Prioritize Protein
Protein after your workout is non-negotiable. Aim for 20–30g of high-quality protein to help repair muscles and reduce soreness.- Quick ideas: A protein shake with fruit, chicken and sweet potato, or a turkey sandwich on whole-grain bread.
- Manage Inflammation
Incorporate foods rich in antioxidants and omega-3s—like berries, spinach, walnuts, or salmon—to help reduce inflammation and support faster recovery.
Hydration: The Underrated MVP
Staying hydrated isn’t just about quenching your thirst. Proper hydration ensures your muscles can perform and recover. Here’s your hydration checklist:
- During Workouts: Sip on water or a sports drink with electrolytes to replace what you’re sweating out.
- Post-Workout: Rehydrate with water and consider adding electrolytes, especially if you’re tackling multiple Open workouts in a week.
Bonus Tips for Open Season Success
- Don’t Try Anything New: Stick with foods you know your body tolerates well—this isn’t the time to experiment with that new protein powder.
- Listen to Your Body: Some days, you might feel like you can conquer the world. Other days, you might feel like you’re dragging. Nutrition can help bridge the gap, but rest is just as important.
Fueling your body properly isn’t just about making it through the Open—it’s about performing at your best and recovering strong enough to do it all over again. Want to take your performance to the next level? Schedule a Nutrition Jumpstart Session, and let’s create a plan tailored to your goals.
You’ve got this—now go register for the Open and crush it!
Until next time,
Dietitian Britt