Competition Day Eating: What To Do and When To Do It

  2017-08-15 07:40AM
It can be a local Crossfit competition, Regionals, an obstacle course race or endurance challenge, but they all have one thing in common: the need for a nutrition strategy. Eating well in anticipation of a single WOD is one thing, but this is a whole different animal that requires much more careful planning. Weve taken the guesswork out of it all for you with this easy-to-follow plan. Hydration Your body needs to be well hydrated now more than ever. Always aim to drink half your body weight in water on a daily basis, so if you weigh 140 pounds, consume at least 70 ounces. If plain water doesnt appeal to you, go for all-natural coconut water or add some fresh fruit to your H2O to flavor it up, but skip the sports drinks. Timing Is Everything Making sure youre well hydrated 24 hours prior to event day is a big one. This is the time to start carbo-loading, which also means its ok to temporarily be lax with your paleo diet. Try eating a small but carb-heavy dinner the night prior and some rolled oats a few hours before your start time. What To Pack The Day Of Look for options that dont take up lots of space and are easy to digest. Boiled sweet potatoes are a great choice. Just cut them up and pack them in a sandwich bag. We ordinarily wouldnt advocate sugar, but in this instance sports nutrition like gu and shot blocks can come in handy. Salt tablets and mustard packets are an excellent remedy for cramping. And finally, a banana for when youre finished. Youve likely lost a lot of potassium along the way and bananas are a quick and easy way to replenish that. Active Recovery How you take care of yourself after the big day is just as important as what you do prior to, and the day of. Drink lots of water, eat clean, go for a light jog, and wait a day or two before returning to the box. And for extra sore arms or legs, wear some arm or calf compressions.


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