Competition Nutrition: Fuel To Win!

#TBT – Regionals in Canton, Ma

Competition Nutrition: Fuel to Win!
Calling all Showdown Competitors! Read below for some important tips from Coach Michelle on how to properly fuel for this weekend’s big event!

Whether the upcoming Southie Showdown is your very first competition or your tenth, what you eat before, during, and after will play a very important role in how you perform and recover. Here are some tips to help you feel and perform your best!

Week of the competition: Try to eat like you normally would, focus on whole foods (lean protein, whole grains, veggies, fruits, healthy fats), and drink lots of water. This is not the time to try new foods.

Days before: Slightly increase carbs at each meal. So, if you usually eat ½ cup of oats and ½ banana, increase it to ¾ cup of oats and eat the whole banana. This will help replenish your glycogen stores, which is where your energy will come from during the final push in a workout.

During the competition: The morning of each competition day, make sure you eat breakfast at least 1-2 hours before the first heat and drink plenty of water. Keep this meal similar to the day before/after, but it doesn’t have to be too heavy. Eat higher carb, moderate protein, and very low fat meals and snacks. Fat slows down digestion (which is good in general), but during a competition we want those carbs and protein to get absorbed quickly. You will want to sip/eat things in between workouts that are easy to digest and quickly absorbed to prevent stomach upset, help you recover, and give you energy. Quick carb sources include fruit and fruit juice, coconut water, applesauce and baby food packets. Carbs to protein ratio should be 2:1. Example: 20 grams of carbs, 10 grams of protein = 16oz coconut water and ½ scoop of protein powder.

Post-competition: Make sure to have a hearty and fairly balanced dinner (a good time to celebrate with your favorite meal), rehydrate with lots of water and electrolytes, and get a good night’s sleep!!

Here is an example of eating on competition day:
Breakfast: ¾ cup of oats, 1 banana, 3 scrambled egg whites, 16 oz. water
Pre/Post WOD: 16 oz. coconut water, ½ scoop protein powder (sip some before and drink the rest after), 8 oz. water
Pre/Post WOD: 2 applesauce packets, ½ scoop protein in water, 8 oz. water
Pre/Post WOD: 16 oz. coconut water, ½ scoop protein powder, 8 oz. water
Post WOD (once competition is over): 1 small turkey sandwich, 1 banana, and 16 oz. water
6pm: Dinner: 4 oz. grilled chicken, ¾ cup brown rice, 1 cup broccoli, 16 oz. water
*Portions will vary based on sex/weight

Since this is a two-day competition with multiple workouts, you will want to make sure you feel rested leading up to the big weekend. It is highly recommended to take it easy the days leading up to the competition, and resting the day before. This will give your body and mind time to rest, repair, and get fired up about crushing those workouts! Good luck and remember to have fun!!

1 min Jump Rope
:30s Good Mornings
1 min Jump Rope
:30s Lunge w/ Twist
1 min Jump Rope
:30s Pass Throughs
1 min Jump Rope
:30s Pass Throughs in Bottom of Squat

Hamstring & Calf Stretching

Deadlift EMOM18
1. 5 Reps @70-75%
2. 3 Reverse Lunges Each Side
3. Rest

10 Minute AMRAP
7 Power Snatches (95,65)
7 Thrusters
49 Double Unders

Level 2- (75,50), 25 Double Unders
Level 1- (65,35), 49 singles

Coaches Note: Pace/Break up the power snatches early and try to go big on the thrusters and double unders each round.

Conditioning Class – 4:45pm (Orange)
In 30 minutes:
1.5 Mile Run (3 Loops + 800m)
5 Mile Bike
In the remaining time,
Max Distance on the Rower

Scale: 1 Mile Run/3 Mile Bike


  • Sean Flannery

    11/08/2018 @ 4:55 pm

    Strength: 186-313#; 2×2 pood

  • Crowley

    11/08/2018 @ 1:34 pm

    deadlift: 315
    reverse lunges: 135-205
    wod: 4+10 rx

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