Competition Week Preparation


Nutrition is an extremely important component when it comes to competing and having strength, energy, and endurance. I take it very seriously and so should you.  

The week leading up to the competition I would follow these guidelines to prepare you to give it your best and crush competition day:

  1. Be on point with your water intake every day. Not sure how much to drink? Here’s a way to figure out the least amount you need but feel free to drink more. Take half your body weight in ounces and add 15.  For example, I am 123lbs, so I would drink at least 75 ounces. Honestly my goal is 100 ounces per day because that’s when I feel my best. 
  2. Eat lots of whole foods, and if you’re counting macros with a coach, listen to your coach and hit those numbers. 
    1. Carbs are going to be your energy source you pull from to crush your workouts so prioritize them that week (and all the time, really) with carbs like oats, fruit, vegetables, sweet potatoes, rice etc. 
    2. Protein is a must. A good rule of thumb is to get a protein source at every meal.  
    3. Be sure you’re getting sufficient fats for your overall health.
  3. Get your sleep! Sleep is so underrated and needs to be taken more seriously! So many amazing things happen in our body when we get our sleep. It re-charges us for the next day, especially if you’re about to compete in CrossFit! 
    1. Aim for 8 hours of quality sleep per night. 
    2. If you’re not able to wind down and get to sleep, try a few strategies like  turn off all electronics an hour before bed (because these are all very stimulating and keep your brain thinking it’s anything but time for bed) and maybe read a book, take a bath, or meditate. 
  1. Don’t over train leading up to the competition. I have unfortunately made this mistake before and ended up having to bow out the day of and that was a bummer! Take it from me, don’t learn the hard way by over training. If you’re working with a coach, they will guide you through what to do the week of with your training volume. 
  2. Competition day, be sure to pack some food with you and try to eat every few hours. I would stick to mostly carbs and proteins. Save your added fats for later after the competition when you’re probably going out to celebrate and having pizza or burgers =). Shakes work well here as well as basic foods like chicken and rice. 

Good luck to everyone at SuperFit Richmond!I hope you all show up rested, fueled, and ready to put on a strong performance.