CrossFit Competition Nutrition Guide by Maddie Medina of Nutrition by Maddie
Preparing for a competition requires more than just physical training; it also demands careful attention to your nutrition. What you eat in the days leading up to, and during, the competition can significantly impact your performance. This guide is designed to help you optimize your nutrition so you can compete at your best. From the night before, through breakfast, pre-workout, and post-workout, every meal and snack plays a role in fueling your body efficiently.
Whether you're an experienced competitor or it's your first time in the arena, following these tailored nutrition strategies will ensure you're energized, focused, and ready to take on each challenge. Remember, competition day is not the time to experiment with new foods or supplements—stick to what you know, and make the small adjustments recommended here to give you that extra edge.
Let’s dive into the details and set you up for success on the big day!
Night Before the Competition
Extra Carbs: Add an additional 40-60 grams of carbs. Split this between your dinner and bedtime meals to ensure your glycogen stores are topped off for the next day.
Breakfast
Stick to What You Know: Do not introduce any new foods or supplements on competition day.
Balanced Meal: Include all three macros (protein, carbs, and fat) to maintain
energy levels. Stick to your usual breakfast, but add an extra 20-50 grams of carbs to help fuel your performance later in the day.
During Competition Day
Don't Stress Over Tracking: Focus on your performance rather than precise tracking. Follow these general guidelines:
Meals: Prioritize carbs and protein with minimal fat for easier digestion.
Pre-Workout (30 Minutes Before Event Time)
Carbs: Aim for 40-60 grams of high GI carbs for quick energy. Examples: fruit, white rice, cereal, potato, bread, pasta, honey, or maple syrup.
Protein: Target 18-30 grams of lean, easily digestible protein. Examples: leftover lean meat or a quick protein shake.
Balanced Pre-Workout Snack Ideas:
- Rice cakes with peanut butter powder and honey
- A banana and whey protein shake
- A smoothie with fruit and yogurt
- Overnight oats
- Protein muffins or pre-made protein pancakes
- Fuel for Fires
Post-Workout (Within 20 Minutes After Finishing)
Carbs: Aim for 40-60 grams of quick-digesting, higher GI carbs to replenish glycogen stores. Examples: canned pineapple, fruit snacks, Gatorade, gummy bears.
Protein: Consume 24 grams of whey protein for rapid digestion and muscle
recovery.
Post-Workout Snack Ideas:
- Tuna in a wrap with an apple on the side
- A whole-wheat wrap or sandwich with lettuce, tomato, and turkey
Event Timing Considerations
Adjust Intake Based on Event Schedule: If your events are close together, prioritize quick, easily digestible foods to avoid stomach discomfort. Modify portion sizes accordingly.
Post-Competition
Relax and Recover: Enjoy your post-competition dinner without worrying about tracking. Take a well-deserved break!
If you want one on one nutrition guidance, come find me at @maddison.medina on
Instagram or https://maddiemfitness.my.canva.site