What To Eat Before, During And After A CrossFit Competition

So you could have a CrossFit competitors developing and also you’re unsure what to eat. We get it! The nerves are excessive, the thrill is actual, however earlier than you head out to your native field or venue you’re going to wish to ensure you know what to eat the day of a CrossFit competitors so that you don’t bonk and are capable of carry out your finest.

Often ignored, the week of the competitors is necessary, simply as a lot as consuming the day of the comp. Without doing so, your physique can really feel alarmed, stressed, and reply in ways in which you’re not used to, particularly as a result of we regularly go more durable when the comp feels are excessive as in comparison with on a regular basis coaching.

High Quality H20

Before we get into meals, let’s discuss water. Water is SO typically ignored in relation to optimizing our well being, aesthetics, and efficiency. Everyday, and main as much as your CrossFit competitors, we suggest consuming 80-120 oz water all through the day. No, we’re not speaking about slamming a gallon at 7:00 pm since you forgot. We’re speaking about 1-2 cup per hour (normal advice) to unfold consumption all through the day. If you eat caffeine? We suggest ingesting water between your cups of espresso. If you’re coaching? We suggest hydrating earlier than, throughout, and after.

The day of the comp shouldn’t actually e a lot totally different. You’ll wish to carry water with you so that you simply don’t have to purchase water on the occasion. As you compete all through the day we suggest ingesting 100-120 oz that day, unfold all through the day.


Ah, electrolytes. Before we get into what to eat the day of a CrossFit competitors let’s put a bit be aware in right here about electrolyte replenishment. Leading as much as the comp, as you’re ingesting your water, you’ll wish to purpose for two,000 – 4,000 mg sodium per day. On prime of this, you’ll wish to eat meals which are wealthy in magnesium and potassium. Electrolytes are simply minerals are your physique makes use of to operate optimally. Not solely do they assist hold your pH ranges in test, in addition they assist your muscular tissues contract/loosen up, hydrate you, regulate blood stress, and extra. Especially if you happen to expertise electrolyte imbalances.

High Electrolyte Foods:

  • Leafy Green Vegetables (spinach, kale, swiss chard, and so forth.)
  • Cruciferous Vegetables (broccoli)
  • Grains (complete grains, wheat germ, oat bran)
  • Nuts & Seeds (almonds, pumpkin seeds, and so forth.)
  • Vegetables (candy potato, beets, avocado, and so forth.)
  • Beans, Lentils, Legumes
  • Dried Fruit (apricots, mango, dates, and so forth.)
  • Pickle Juice (does it work although?)

Electrolyte and BCAA dietary supplements are additionally a terrific addition to your each day hydration routine. You can take them earlier than, throughout, or after coaching/competitors, combined in along with your pre exercise, or on their very own if you happen to battle ingesting plain water all through the day. You’ll not solely wish to do that to enhance hydration, however to additionally forestall pointless muscle mass breakdown and Rhabdo.

Recommended Product: Swolverine’s BCAA + Electrolyte Supplement (Lemon Lime) 60 Servings

The greatest factor about consuming forward of time is understanding which meals do, and don’t, make you are feeling your finest. The very last thing that you simply wish to do the day of a contest is attempt new meals. Stress and nervousness, albeit good, can wreak havoc on our digestion so incorporating acquainted meals will hold the physique at bay so you may focus in your efficiency and never barfing or how bloated you’re.

Leading as much as it, we suggest incorporating extra carbohydrates, particularly 2-3 days prematurely. As far as a macro share break up, we’re speaking a rise of 10-15% of your carbs whereas maintaining fats within the 15-20% vary and filling the remaining with protein. Carbohydrates comprise glycogen which goes to be your muscle’s premier gasoline supply throughout competitors. Yes, protein is necessary as properly, however because you’re going to be doing extra exercises in a day (usually 2-5) as in comparison with a daily exercise day, your muscular tissues are going to crave this optimum gasoline supply required for prime depth vitality output. Carbs are king right here my buddies!

As acknowledged beforehand, you’ll wish to carry your water with you, your Swolverine BCAA + Electrolyte powder, in addition to a strong quantity of meals and carbohydrates to gasoline your efficiency all by means of the whole day. Let’s break it down a bit additional although for a greater understanding of what to eat the day of a CrossFit competitors.


As wanted, advisable 2 cups upon waking and 1-2 cups previous to your first occasion (that is usually drank along with your pre exercise dietary supplements or by itself).

Recommended Product: Swolverine’s PRE Powder (Mango Lemonade) 25 servings -or- Swolverine’s RX Pre Workout Stack 60 servings


Leading as much as a contest you’ll wish to deal with gradual digesting carbohydrates to load up the glycogen shops in your muscular tissues. What is that this going to do? As you head right into a day filled with enjoyable, intense, and grueling exercises you’re going to have the ability to present your physique with the top quality vitality it must help excessive depth exercise, like a CrossFit competitors. We undoubtedly suggest including in loads of greens, that are carbohydrates, however along with that you simply’re going to wish to not be afraid of carb sources like candy potato, yams, oats, rice and quinoa. Yum!

The evening earlier than the competitors you’ll wish to have wholesome fat, high quality carbohydrates like those talked about above, in addition to ample protein (we’ll get to protein in a minute). Don’t eat one thing you’re unfamiliar with consuming or are not sure of how it’s going to sit with you. Similar to the way you don’t wish to attempt one thing new the day of the comp, we don’t suggest making an attempt one thing new the evening earlier than, both.

The day of the CrossFit competitors we suggest sending it on breakfast and fueling up for the day. The carbohydrates that you simply’re going to wish to have aren’t too totally different than what you usually would eat, however they key right here is comfort with high quality snacks. Pureed meals, mashed meals, simple to eat meals like bananas, rice truffles, hen and rice, peanut butter and jellies, or an superior meal alternative shake/liquid made with one scoop of Swolverine’s Whey Protein Isolate and 1 scoop of Swolverine’s Clean Carbs so that you could get a meal in (particularly once you’re not feeling hungry and NEED to eat) together with some hydration from the water.

Recommended Product: Swolverine’s Clean Carbs (45 servings) of Sweet Potato, Yam, Oat and Blueberry

Lastly, don’t neglect to gasoline between occasions. It’s simple to neglect to eat, not really feel hungry, or not prioritize it. However, if you happen to don’t, you’re going to bonk and need you probably did.


Leading as much as competitors day we suggest 30-35% of your whole energy in a day to be made up with protein. Protein is a good way to remain in a constructive amino acid steadiness, forestall pointless muscle mass breakdown, and to additionally encourage your physique to construct and rebuild muscle tissue from coaching the week of. Often occasions individuals assume that simply because they’re doing a comp over the weekend that they shouldn’t prepare in any respect – which couldn’t be farther from the reality. Same factor goes with meals – you’ve received to nourish to flourish!

The evening earlier than the competitors ensure you incorporate protein of some type with dinner in 4-8 oz servings. Think salmon, hen, floor turkey, beef, shrimp, and so forth. Throw it with carbs, wholesome fat, and greens as talked about beforehand and also you’re going to be fueling your physique accurately for the day to return.

The day of the competitors, keep in mind, comfort is vital. Bring hen and rice, boiled eggs, protein bars, Swolverine’s Whey Protein Isolate, deli meat, peanut butter, and issues that you simply get pleasure from consuming so that you simply don’t upset your abdomen alongside the best way. Try to not do one thing new and ensure to refuel, as talked about, between occasions so that you could get well and put together properly for the following Metcon.

Side be aware: we don’t suggest fueling with Collagen. While collagen powder is nice, it isn’t nice on your muscular tissues, and that’s what it’s good to gasoline the day of a comp.

Recommended Product: Swolverine’s Whey Protein Isolate (30 servings) obtainable in Chocolate, Vanilla, or Honey Cinnamon Peanut Butter.

Recommended Product: Swolverine’s Plant Protein (30 servings) obtainable in Chocolate Cake or Salted Caramel


We don’t suggest incorporating many fats based mostly macros or meals into what you eat the day of a CrossFit competitors. While there’s nothing flawed with fat as a meals group, they do take an extended time to digest and provides us extra long-burning vitality, as in comparison with available vitality from glycogen and carbohydrates. In flip, this makes fats a really inefficient supply of vitality for our our bodies throughout a CrossFit competitors. We suggest maintaining them at 15-20% of your whole energy for the day and consuming them not round competitors time, resembling later within the night or the early morning.

Pre Workout Supplements

The day of a contest you’re going to wish to persist with your common complement routine and get loads of water. For instance, BCAAs want 12 or extra ounces of water to be combined with them in order that they course of properly all through the digestive system. Want to keep away from abdomen cramps? Drink your water! On prime of it, most pre-workout dietary supplements comprise a ton of uncessary substances, fillers, caffeines and sugars. Instead of taxing and waxing your adrenal system, we suggest utilizing a clinically dosed, scientifically confirmed, athlete examined, stimulant and sugar free pre exercise. Does such a factor even exist although!? Yes, sure it does my buddies, and it comes immediately from the Athlete trusted and examined model, Swolverine.

Recommended Product: Swolverine’s PRE Powder (Mango Lemonade) 25 servings -or- Swolverine’s RX Pre Workout Stack 60 servings

The different wonderful thing about these merchandise, other than their effectiveness, is you could take them a number of occasions all through the day of a CrossFit competitors to offer your self one of the best alternative to push the needle in your efficiency, enhance peak energy output, and push proper previous the competitors, leaving them questioning “how did they do it!?”.

Alright! You did it! It’s time to have fun, however we encourage you to have fun responsibly. No, we’re not the enjoyable police right here to damage your afternoon. We’re simply saying to be variety to your physique and don’t neglect to refuel and rehydrate it, whilst you’re additionally partying along with your buds. Don’t overload your self into an entire meals coma and take it gradual on the alcohol as a result of it may possibly hit fairly rapidly. Additionally, the very last thing you wish to really feel is hungover, bloated, and with digestive upset the day after. Capeesh?

CrossFit competitions are some of the enjoyable methods to hold with your mates and showcase the talents you’ve been constructing day in and day trip. With a bit preparation, prioritization, and the correct dietary supplements, you’re going to prime your self for one of the best CrossFit competitors you’ve ever carried out. Good luck, you bought this!

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You’ve Been Waiting For?

The Swole Kitchen offers 1:1 diet teaching, macro teaching, and customized meal plans to assist information you to changing into one of the best model of your self. We educate you easy methods to benefit from the meals you like in the correct quantities, so you may match into your favourite pair of denims, hit your well being and health objectives, and be wholesome and pleased. We information you thru making sound dietary choices and educate you alongside the best way, so you may learn to take management of your well being, and uncover what if feels prefer to reside once more.


We imagine that everybody can optimize not solely their athletic efficiency however their human potential. The means we imagine we will optimize efficiency is thru transparency, clinically efficient doses, and clinically confirmed substances with evidence-based outcomes. We present the vitamins it’s good to energy your energetic way of life.

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