Fueling For the CrossFit Open

The CrossFit Open is here and while everyone’s mind is on what the workouts will be, there’s one thing you can plan that will make a big difference in how you feel and perform during the workout: 

How you fuel

Most Open workouts in CrossFit are short and intense. That means your body needs some quick energy!! Avoid big meals or training on an empty stomach. 

Here’s the simple way to handle it:

The Day Before

Eat like you normally would on a training day. No need to carb load, diet, or try anything new. Just eat balanced meals, drink water, and get good sleep.

The Day Of the Workout

Try to eat something about 1–2 hours before you go so you have energy but don’t feel overly full. You don’t need anything fancy, just something with carbs and a little protein. Make sure it’s easy to digest and foods you are use to eating prior to a workout. Another quick snack right before to boost energy will allow your body to perform its best!!

Example Pre-Workout Meal (1-2 hours before)

•Chicken, rice, and a small serving of veggies

•Eggs, toast, and fruit

•Oatmeal with protein and berries

Example Pre-Workout Snack (1 hour before)

•Banana with peanut butter

•Greek yogurt with fruit

•Toast with honey

•A simple protein shake and a piece of fruit

Quick Pre-Workout Carbs (:30min- up to time of workout)

•Fruit (fresh/ dried)

•Applesauce pouch 

•Fruit snacks/ candy 

•Liquid carbohydrate drinks (Gatorade, Powerade, etc) 

Think simple foods and snacks you already eat.  Play around with your fueling in these next few days leading up to the workout. No need to experiment or try anything new the day of.

The Big Takeaway:

Eat normal meals

Don’t skip food before the workout

Choose simple foods you know sit well

Drink water