managing nutrition and the crossfit open

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​WITH THE CROSSFIT OPEN FAST APPROACHING YOU DON’T WANT TO THROW ALL YOUR HARD WORK IN THE GYM OUT THE DOOR WITH POOR NUTRITION.

Keep reading for some tips to get the most out of your CrossFit Open experience.

The CrossFit Open consists of very high intensity within short time domains, which makes fuelling correctly a key factor for success.

​As exercise intensity goes up, so does our needs for carbohydrates as a fuel source. If you simply don’t eat enough carbohydrates for training or competition it could interfere with glycogen repletion and performance for your next training session or competition. 

Insufficient carbohydrates = Insufficient fuel = Poor/ average performance

Carbs
Evidence suggests that 4-7g/kg/bw per day is enough for the average person.
Depending on the individual.

Pre-training
Before training and exercise maximising glycogen storage to assist performance. The focus is optimising carb intake. A good amount as guidance is  0.5-1g/kg/bw.

Protein 
Evidence suggest 1.6-2.2g/kg/bw optimize muscle growth. The total amount of proteins through out the day is a priority but the way you distribute it can enhance Muscle protein synthesis.
I suggest aiming for 4-6 meals per day with protein in it and evenly spreading out the protein servings between them all.

Fats
Lower fat and fibre intake around training and competition. Both options take too long to digest and isn’t ideal.
There are still a few weeks so practise and see what works for you, every individual is different. I advise not to try any new foods on the day of the wod to avoid any gi issues and stomach discomfort.
At the end of the day its about the community getting together and having fun.

Night before
Carb rich meal, moderate protein fat and plants.

3-4 hours prior (main meal
Carb rich meal easily digestible, moderate protein and low fat (sandwich, spaghetti/ pasta).

1-2 hours prior (snack)
Carb rich snack easily digestible, moderate protein and low fat (bagel, crumpets, pikelets, fruit).

<1 hour before (pre wod)
Top up carbs, quick absorbing, low fat, and fibre (carbohydrate based drinks).

1-2 hours post
Prioritise protein and carbs add plants (wholefoods).

Most importantly - fuel up and HAVE FUN!
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Corey

Accredited Sports Nutritionist
The Daily Grind Nutrition
(M) 0467 558 245
(E) corey.colombini@hotmail.com
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