Que manger le jour d'une compétition de CrossFit ? | Charlie Tango Fitness

What to eat on the day of a CrossFit competition?

What to eat for a CrossFit competition?

First of all, nutrition is a HUGE part of competition day. Don't count on there being food at your event.

Bring a cooler and prepare your own snacks and fluids so you can perform at your best with your eating and nutrition habits. Here’s our dietitian and CrossFit coach’s take on what to eat on the day of a CrossFit competition.

The days leading up to the event

Eat balanced and regular meals.

Reduce exercise to rest.

Sleep well.

Focus on mobility and avoid heavy lifting and intense training.

The week before the event is not the time to run marathons and lift maximum weights.

what-to-eat-crossfit-competition

The day before the event:

Resume your usual meals, do not overeat and do not be hungry throughout the day.

Drink water and plenty of fluids.

Dinner should include carbohydrates, but the portion size depends on your body type, which can vary from 45 to 120 g.

Some athletes will need to modify their macronutrients during competition, based on their usual eating habits. Reducing fat and increasing carbohydrates can be beneficial for digestibility and quick energy.

If you're feeling a little low on energy due to more intense workouts, it's best to increase your carbs. I suggest starting with an extra 15 grams to see how you feel. "Carb overload" is real.

What to Eat on the Day of a CrossFit Competition

One option for an energy boost is to drink a cup of coffee or have a shot of espresso half an hour before as a small pre-workout or using your typical pre-workout of choice. I don't recommend trying a new one on race day.

Eat breakfast 1-2 hours before the first event

Focus: more carbs, moderate protein, and less fat/fiber (to avoid digestive upset).

Examples of balanced breakfasts before competition:

  • Banana, toast, egg, slice of ham, tomato and spinach (because I am a dietitian and I encourage everyone to eat vegetables at all times).
  • Yogurt + fruit + egg
  • Bagel + 1 tbsp peanut butter + ½ protein shake
  • Oatmeal + egg whites + 2 tbsp almonds
  • Waffle + scrambled eggs + fruit

The portions of carbohydrates and protein will depend on your estimated nutritional needs. Very general guidelines are 30 to 65 g per meal for men and 20 to 45 g per meal for women. Adequate protein intake is between 10 and 40 g per meal.

Have small meals or shakes on hand to sip before and after workouts (you don't need to gulp them down right after a workout).

~10g protein, 10-30g carbs ideally

Examples of snacks for CrossFit competitions:

  • ½ scoop of protein powder with a serving of fruit
  • ½ turkey sandwich
  • ½ banana + string cheese
  • Rx Bar
  • Epic + fruit bar
  • Low fat yogurt
  • Lean protein + potatoes, rice or pasta

Other ideas to mix into a drink: dextrose, juice, or recovery protein powder. If you are using a recovery protein powder, check the ratio of carbohydrates to protein.

You should be close to 2:1 between carbs and protein. If you are far from that, adjust by adding carbs.

workout-from-home

Hydration for competition day

Make sure to stay hydrated during the event by drinking water. You may also need fluids containing electrolytes, depending on the weather, how much you sweat, and the intensity/duration of the event. You don't need to drink excessive amounts of electrolyte drinks with tons of added sugar.

Calculating Basic Fluid Needs: Half your body weight (in pounds) in ounces of water.

Remember to bring:

  • A shaker
  • Individual protein sachets
  • Tupperware
  • Fork
  • Cooler bag
  • Ice packs

Other Nutrition Considerations and Conclusions

Do not eat any unusual foods before or during competition. Competition day is not the time to experiment with new pre-workouts or foods.

Make sure to hydrate before the competition and have a plan during the competition.

Eat a balanced breakfast the morning of the competition. Your breakfast will depend on whether you are fasting or not.
Between events, eat or drink easily digestible proteins and carbohydrates. Avoid eating tons of fiber or fat between events.
You don't need to have a protein shake right after your workout. Let your body adapt and recover. Your body will still be in a friendly state and won't be super receptive to food right away.

HAVE FUN! Whether it’s your first competition or your hundredth, celebrate all the amazing things your body can do and enjoy the experience! I hope you’re all PR’d and now know what to eat on the day of a CrossFit competition!

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2 comments

Merci pour les conseils

Charles Hassani Moustoifa

Merci pour les conseils

Charles Hassani Moustoifa

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