23.2 Nutrition Strategies from our Performance Team
23.2 is giving us a similar time domain to last weeks, however there is a twist. Not only is every single athlete going to be working for 20 minutes (as opposed to last week where toes to bar or muscle ups could be a limiting factor), you are also peaking two huge components of Crossfit - cardiovascular/muscular endurance AND strength. Your’e pushing as hard as you can through the burpee pull ups and shuttle sprints which are going to max out your energy systems, (as you are running 20 laps before you can even return to burpee pull ups), and then you must immediately compose yourself and push into the absolute strength realm.
The secret to success here is carbs- you’re going to need all of your glycogen stores for this one, and we’re even going to try and sneak in some refueling mid-workout.
For all athletes: we are again suggesting a refeed the day before you compete, but this weeks will be a bit more substantial. In addition to your daily allotment of carbs - we suggest anywhere from a 30-50% surplus of carbs to keep your muscle glycogen stores packed for the WOD. Because this is a big impact on calories - lowering your fat intake by up to 20g to make room for calories or ideal carb sources might be an easy way to make this adjustment. *do not worry about going over calories, this adjustment is just for comfort.
Theres some downtime once 23.2B hits - you’ll be reloading your weights, resting strategically, and working to hit somewhere between 3-5 total attempts at your max thruster. Here is where we suggest keeping some simple sugar nearby. Things like juice, gatorade, or even gummies like swedish fish or fruit juice snacks might be easy for you to sneak in between your attempts. Liquid versions of energy ARE superior here - as we are still looking to maximize nutrient absorption and chewing can be a delay.
Here is how we suggest breaking up the day based on WHEN you are competing:
Friday/Game Day Nutrition
For this day, we recommend keeping your macros the same as your usual training day macros.
If you plan on hitting the workout in the morning:
We assume you will only have one meal before the workout: Eating your meal 1.5-2 hours before hitting the workout is ideal to help with digestion
Percentage of your macros to eat in MEAL 1:
20% protein, 35% carbs, 15% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 30g of protein, 105g of carbs, and 10g of fat
We suggest 25-40g of easy digestible carbs added in during the thruster portion of the workout: sports drink, gummy candy, etc.
If you plan on hitting the workout in the afternoon:
This should allow you to get in at least 2 meals before hitting the workout.
Percentage of your macros to eat in MEAL 1:
20% protein, 20% carbs, 20% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 30g of protein, 60g of carbs, and 14g of fat
Percentage of your macros to eat in MEAL 2:
20% protein, 35% carbs, 15% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 30g of protein, 105g of carbs, and 10g of fat
We suggest 25-40g of easy digestible carbs added in during the thruster portion of the workout: sports drink, gummy candy, etc.
If you plan on hitting the workout in the evening (Friday Night Lights):
This should allow you to get in at least 3 meals before hitting the workout
Percentage of your macros to eat in MEAL 1:
25% protein, 20% carbs, 25% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 37g of protein, 60g of carbs, and 17g of fat
Percentage of your macros to eat in MEAL 2:
25% protein, 25% carbs, 20% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 37g of protein, 75g of carbs, and 14g of fat
Percentage of your macros to eat in MEAL 3:
20% protein, 35% carbs, 15% fat
Ex: if your total macros are 150g of protein, 300g of carbs, 70g of fat, this meal would have 30g of protein, 105g of carbs, and 10g of fat
We suggest 25-40g of easy digestible carbs added in during the thruster portion of the workout: sports drink, gummy candy, etc.
GOOD LUCK. Have fun. Give it everything you’ve got!!