Competition Day Nutrition
Eat a solid breakfast ideally 2 hours before you compete. Heats will begin just after 9 (with scaled women and men going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.
30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.
Post WOD 1. Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.
From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.
Keep your fat lower through out the day as fat takes longer to digest.
Pack a cooler and stock it with things like…
-chicken or meat/protein of your choice
-banana, apple, strawberries
-fig newtons (not promoting cookies but pre workout these are great!)
-overnight oats, sweet potatoes, butternut squash
-chocolate fairlife milk!!!!
-protein powder and bars
Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.
The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!
22 Min AMRAP
7 Front Squats
7 Bar Facing Burpees
7 Sit ups
Open: 135/95 (toes to bar)
Coach’s Tip: Partner one completes a full round before switching to partner two. Rounds should be quick and unbroken.