After my last Crossfit competition, I provided a handy guide for what to pack. But how do you Eat to Perform for a Crossfit competition day to ensure you are properly fueled for the workouts? Without strictly following any program, I had previously suggested items like Larabars, raw veggies, nuts, and avocados. While these options may work for a lot of people, if you are trying to stay on point with Eat to Perform, there is a bit different template that I would follow (and that I attempted to follow this past weekend). There are little fats. There are no bars or nuts or vegetables. It is about eating for a purpose.
Starting with the day before, I made sure to consume most of my daily allotted carbs at night (via means of cinnamon and sugar French Toast.. 😉 though you may prefer a more cleaner source).
Our competition had 4 WODs spaced out between 9:00-2:30, so trying to eat breakfast and lunch as usual was not feasible. I wanted to make sure I had enough fuel before and after the WODs, but not so much that I would feel too full to WOD. I kept it super simple this time around and packed what I thought I would actually eat.
On a normal day for an hour to an hour-and-a-half training session, I aim for 25g protein and 50g carbs both pre- and post- workout, with limited fat. With the sporadic workouts during the day and the amount of work at any given time was only 10-15 minutes, it did not make a lot of sense to consume that much food both pre- and post- workout. The morning of, I ate a typical pre-workout meal to prime my body for the rest of the day.
1/2 cup egg whites + 3/4 cup oatmeal + 1 Tbsp honey
After my first workout, I ate a brown-spotted banana for some quick replenishment. After each workout, the plan was to eat half of a serving of protein/carbs (12g/25g) than I would for a longer workout.
For the remainder of the workouts, I aimed for the same ratio, which I was able to concoct a convenient little no-bake oatmeal snack (1 1/2 cups oatmeal, 1/4 cup peanut butter, 1 Tbsp honey), portioned into four cookies. Paired with a hard-boiled egg, it yields 30g carbs and 13g protein.
1 hard-boiled egg + 1 cookie
Despite having what I thought was a perfectly laid out plan, in reality, my stomach was just not feeling that amount of food! Between the nerves, adrenaline, and post-workout exhaustion, I wasn’t able to eat as often as I anticipated, yet still had sustained energy throughout. I made sure to drink enough water, and sipped on some energy-infused BCAAs when I couldn’t stomach any food.
In the end, it is all about finding what works best for you, but I found that keeping it simple this last time around worked out better than trying to over-pack and cram in random bits of food like I did last time!
Do you overpack when it comes to food for a competition/race/event?
Have you tried Eat to Perform guidelines yet?
What is your favorite pre-workout and post-workout meal?
Do you follow any macro-counting?