The CrossFit Open is upon us… again. (This is the first and only year there will be two as they transition to the new schedule.)

I don’t know about you, but it feels #toosoon because I’m still mentally scarred from workout 19.5.

Nonetheless, if you’re gearing up for these next five weeks of friendly CrossFit competition, read or watch below to learn my top 5 tips to ensure you perform your best.

These tips can also be applied to any high-intensity exercise, especially if performance is your focus.

This will help nutrients digest quickly and easily. And in your meals outside this window, you can lower carbs and bump up those healthy fats.

For protein, aim for about 20% of your bodyweight in grams of protein. (Typically, this is around one scoop or serving for most protein powders). That means if you weigh 150 pounds, you’d aim for 30 grams of protein and 60 grams of carbs. 

The more strenuous the workout and the more proficient you are at the movements, the more you’re able to push the limits of your nervous system which raises cortisol, a catabolic hormone that can cause more muscle breakdown. Carbs help increase insulin, which will lower the cortisol response and get you into recovery mode faster.

Starchy foods are more easily stored as muscle glycogen vs. other types of carbs like fruit. And remember, when you do high-intensity training like CrossFit, your body primarily uses the glycolytic energy system, which requires carbs for fuel. (This is why keto and CrossFit generally don’t mix well!)

Your body continues recovering well beyond that post-workout window. Plus it takes about 24-36 hours to replenish glycogen, so keep giving your body the nutrients it needs to repair and refuel.

That includes sleeping 7-8+ hours each night, drinking lots of water throughout the day, managing life stress, and taking at least a few full rest days per week with some gentle movement like walking and stretching.

If you need more guidance around fueling for your workouts, you can download the free Workout Nutrition Guide here. 

Happy fueling and good luck with 20.1!