Competition Day Nutrition for CrossFit: Your Complete Guide

Competition season is here, and if there's one thing that can make or break your performance on the day, it's your nutrition strategy. We recently sat down to break down everything you need to know about fueling for CrossFit competitions, from carb loading protocols to post-event recovery. Here's what you need to know.

Understanding the Demands

Before we dive into the specifics, let's get clear on why CrossFit competition nutrition is unique. CrossFit runs almost entirely on glycolysis, meaning your body is burning through carbohydrates at a rapid rate during those high-intensity efforts. Combine that with the logistical reality of multiple events, tight turnarounds, and varying competition formats, and you've got a nutritional challenge that requires strategic planning.

The key principle? Situationally appropriate carbohydrates. This means carbs that cross the gut barrier quickly, are low in fiber and fat, and match the demands of what you're about to do.

The Carb Loading Protocol

Here's where most athletes get confused, but it's simpler than you think when you break it down by timeline.

96-72 Hours Out (4-3 Days Before)

Start gradually increasing your carbohydrate intake by 1-1.5g per kg of body weight. At this stage, you can still include nutrient-dense, fibrous carbs like oats, rice, potatoes, and fruits. This early phase allows your gut to adapt to the increased volume without causing discomfort.

72-48 Hours Out (3-2 Days Before)

Ramp up to 2g above your baseline. Begin transitioning to lower-fiber options. This is where you start reducing fat intake proportionally as carbs increase.

48 Hours Out (2 Days Before)

Push to 5g above baseline (so if you normally eat 5g/kg, you're now at 10g/kg). Shift almost entirely to low-residue, high-density carbs like bagels, crumpets, white rice, and LCMs. Pair with liquid carb sources like orange juice, pomegranate juice, or cranberry juice to make hitting your targets easier.

Why the taper? Your muscles can super-compensate and store 25-30% more glycogen than normal, but only if you give them time to adapt. Dumping massive amounts of carbs on your system in 48 hours is possible according to research, but it's unnecessarily hard on your gut. The gradual approach over 72-96 hours is far more comfortable and sustainable.

Special Considerations

For women: Start the loading phase slightly earlier. Female athletes tend to have slower glycogen replenishment rates, and if you're in the late luteal phase of your menstrual cycle, high progesterone slows gut transit time. Plan accordingly.

Coming from keto or carnivore? You need a full 4 weeks to switch your metabolic machinery back to efficiently using carbohydrates. Start introducing carbs gradually at least a month out from competition.

Competition Morning: First Event Fuel

Here's the golden rule: eat 3-4 hours before your first event.

Why? Because carbs consumed 4+ hours out actually contribute to muscle glycogen stores. Inside of 3 hours, those carbs only top up blood glucose (which is still useful, but not as powerful as fully loaded muscle glycogen).

What to Eat

Aim for 0.8-1.5g of carbs per kg of body weight, depending on your tolerance. The meal should be as close to your normal breakfast routine as possible, just modified to be lower in fiber and fat.

Example options:

• Modified overnight oats (less fiber, add honey instead of nut butter)
• Bagel with jam
• White rice with a small amount of lean protein
• Crumpets with maple syrup

Pro tip: You've been training this breakfast in the weeks leading up to competition, right? Don't try anything new on game day.

The 90-Minute Window

About 90 minutes before your first event, have another small serve of fast-digesting carbs. This could be:

• Rice cakes with maple syrup
• A banana
• LCM bars
• Staminade or similar sports drink

Avoid the 60-15 minute danger zone. About 25-30% of athletes experience exercise-reactive hypoglycemia (EIRH) when they consume carbs in this window. If you're one of them, you'll feel dizzy and lethargic mid-workout. Fuel either outside 60 minutes or inside 15 minutes (with very fast carbs like gels or mouth rinse).

Between Events: The Recovery Window

Your refueling strategy depends entirely on your timeline:

2+ Hours Between Events

You have time for a proper meal. Go for:

• Lean mince (beef, chicken, turkey) with white rice
• Season it well (hello, salt for electrolytes)
• Keep protein moderate, carbs high
• Minimal fat

Why mince? The surface area is pre-digested, making it far easier on your gut than chicken breast or steak when your digestive system is already under stress.

90 Minutes to 2 Hours

Something small and handheld:

• Rice cakes with maple syrup and a simple protein source (yogurt or protein shake)
• Keep it light and easy to digest

60 Minutes or Less

Liquid carbs or lollies. This is where products like:

• Dextrose dissolved in water (hydration + fuel)
• Natural confectionery snakes (fewer additives = less GI distress risk)
• Sports drinks
• Gels if needed

Pro tip for strength events: Use the recovery window after a strength event to fuel for the next high-intensity workout. Strength events don't tax your digestive system the same way, so you can get away with eating closer to that next event.

Hydration: The Often-Overlooked Game Changer

At 2-3% dehydration, your core temperature rises, fatigue increases, and exercise literally feels harder. Most elite athletes show up to competition already dehydrated.

Your Framework

Daily baseline: 1mL of water per 1 kcal consumed

• Example: 10,500 kJ (2,500 kcal) = 2.5L

Mid-workout (Galpin Equation): Bodyweight (kg) × 2 = mL every 15 minutes

• Example: 80kg athlete = 160mL every 15 minutes

Post-workout: For every kg lost, drink 1.25-1.5L over 2-4 hours

• Sip steadily; don't chug
• Pair with electrolytes and your post-workout carbs for optimal absorption

Important: Don't go overboard with electrolytes, especially heading into day 2. Too much sodium paired with the whole food meals (which are already well-seasoned) can lead to puffiness and stiff joints. Stick to lighter options like Hydralyte or products in the 250-400mg sodium range.

End of Day 1: Setting Up Day 2 Success

Your evening meal is crucial. You have less than 24 hours before you're back on the competition floor.

Immediately Post-Competition

Within 30-60 minutes, get in a protein and carb-focused meal:

• Lean mince with white rice (well-seasoned)
• Low-residue vegetables if you want (green beans, bok choy, cucumber, tomato)
• Avoid heavy, fiber-rich vegetables like broccoli
• Keep fat relatively low

Later That Evening

You can introduce a more balanced "mixed meal" with protein, carbs, and fats. But keep it reasonable—you still need to sleep well, and a massive protein-heavy meal close to bedtime will spike your body temperature and interfere with sleep onset.

Aim to have your last substantial meal by 6-7pm if you're planning to sleep by 10pm. Your body needs to cool down for quality sleep, and the thermic effect of digesting a huge meal works against that.

The Glycogen-Fatigue Connection

Here's the science bit that matters: Your muscle glycogen isn't stored in one uniform tank. There are actually three different glycogen stores in your muscles, and they deplete at different rates.

The critical one (intermyofibrillar glycogen) signals the brain when it hits 40% depletion. At that point—even though you still have 60% capacity remaining—your brain starts applying the handbrake on performance.

Super-compensation takes you from 100% to 120% capacity, meaning you don't hit that 40% depletion point until you're technically 60% depleted. That extra buffer is what allows you to push harder for longer without your brain shutting you down.

And here's the kicker: Taking in carbs during competition doesn't refill muscle glycogen. It tops up blood glucose, which then signals your brain that fuel is available and it's safe to keep pushing. This is why intra-event fueling matters even when you're "loaded."

Practical Tips for Competition Day

Pack Smart

• Pre-portion meals and snacks in containers or zip-lock bags
• Bring a cooler if the venue allows
• Have backups of everything (you don't want to rely on finding food at the venue)

Make It Easy

• Choose handheld, convenient options when possible
• Orange juice over whole oranges (less tedious, same nutrients)
• Bananas, rice cakes, and LCMs are your friends
• Pre-made meals in containers beat trying to cook on-site

Expect Suppressed Appetite

• Exercise is a stressor, and stress suppresses hunger signals
• Don't rely on feeling hungry to guide your eating
• Follow your plan, not your appetite
• Set timers if needed

Avoid Common Mistakes

• Don't train fasted when performance matters
• Don't skip post-workout nutrition because you're "not hungry"
• Don't overdo electrolytes and end up puffy for day 2
• Don't try new foods on competition day

After Competition

Go have a social meal! But give yourself guidelines:

• Make it protein and carb-focused
• Minimize alcohol (your immune system is wide open for 36-48 hours post-competition)
• If you crushed it and want to celebrate, that's fine—just be aware of the trade-offs

The Bottom Line

Competition nutrition isn't about being perfect. It's about controlling your controllables. The athletes who perform best aren't necessarily the fittest; they're the ones who show up properly fueled, stay on top of their hydration, and execute their recovery protocols consistently throughout the weekend.

Your performance shouldn't be limited by something as controllable as nutrition. Put in the work beforehand to test your protocols, understand your tolerances, and dial in your plan. Then on game day, execute with confidence knowing you've done everything in your power to perform at your best.

Got questions about implementing these strategies for your next competition? Stay tuned for announcements about our upcoming nutritional services designed specifically for CrossFit athletes heading into competition season.

Now get out there and fuel like a champion.

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Looking for personalized nutrition coaching to dial in your competition strategy? Reach out to the GRIT Performance team to learn more about our performance coaching programs.