Multi-Event Fueling at a 1-Day CrossFit Competition

Optimal Nutrition Strategies for Quick Recovery Between CrossFit Events

Greetings CrossFit Competitors,

As we gear up for our upcoming Tournament Capital Classic, it's crucial to have a game plan for quick recovery between events. Proper nutrition plays a pivotal role in keeping your energy levels up and ensuring optimal performance throughout the day. Since you'll be competing at different times – early morning, mid-day, and late afternoon – it's important to tailor your nutrition strategy accordingly. I adapted this from a plan I had for fueling between multiple swimming races when I was coaching high level swimmers in Ontario:

Between Events Nutrition Strategy: Carb Powder/Protein Powder Mix

For a swift recovery between events, consider this simple carb/protein mix:

• Ingredients:
  • Carb Powder
    • Highly Branched Cyclic Dextrin or similar product
      • "Carbion" is sold at Fuel Kamloops - my personal favorite
    • Gatorade Power or similar product
  • Protein Powder
  • Water
• Post Race Plan (Based on a 70kg weight – adjust your ratio):
  • 2.5 Scoops Powder
    • 80% Ratio of kg Weight - approximately 56 grams of carbs for a 70kg person
  • 1 Heaping Scoop of Protein Powder
    • 40% Ratio of kg Weight - approximately 28 grams of carbs for a 70kg person
• Mix Preparation:
  • Combine the Gatorade or Carb Powder and Protein Powder in about 1.0 liter of water.
  • Opt for vanilla-flavored protein powder as it blends well and complements the taste of Gatorade.

This mix offers a balanced ratio of carbohydrates that are rapidly absorbed by your muscles (depends a bit depending on the powder you buy), aiding in replenishing glycogen stores (think of it like plugging your phone in to replenish the battery). Additionally, it provides essential electrolytes (potassium and sodium) that are vital for maintaining your body's electrolyte balance, which is crucial for repeated performances.

Real Food Ideas for Longer Breaks:
If you have a bit more time between events, these "real food" options can provide a well-rounded nutritional boost:

• Sweet potato, applesauce, cinnamon
• Sweet potato, maple syrup, cinnamon
• Low-fat yogurt, whey protein, raisins, honey
• Tuna, honey, almonds, cinnamon (best for events with substantial breaks)

While real foods offer a mix of the nutrients you need, remember to factor in the time it takes for these options to digest, especially considering their fat content.

Tailoring Nutrition to Event Times:

• EVENT 1 (Early AM): Focus on easily digestible options like the Carb Powder/Protein mix or a light real food option.
• POST EVENT 2-3 (Mid-Day): Consider a mix of Carbs/Protein and real food for sustained energy. You are safe to add in a bit more “Real Food” if you have an extended break when the heats reshuffle for Event 4-5.
• POST EVENT 4-5 (Late Afternoon): Prioritize real food for a balance of nutrients, especially if you have any upcoming performances in the next week or so (Spartan Race, Canmore etc.)

Remember, individual preferences and needs vary, so feel free to adapt these strategies to what works best for you. Stay hydrated throughout the day and ensure you're fueled for peak performance in every event.

Wishing you all the best at the Classic – Crush it!!

--
Coach Kent