by Melissa Hoff
CrossFit Tier 1’s 2nd Annual, women’s only competition, Have you thought about your plan for nutrition on competition day?
Below are a few considerations and recommendations for what to eat, what supplements to take, and when to take them. A few years in the making, with many changes and experiments, this is what I have been doing for a while and for quite a few events. Â In the past few years, I have changed little about what I eat and how I supplement on competition day. Many of our athletes adhere to these, and they seem to work for most most competitors with no issues.
My number one rule is never eat anything on competition day that you do not eat regularly and while training. Introducing new foods on a comp day, when exertion is high and your anxiety is higher, is a recipe for disaster. You could experience any number of issues including a dreaded intestinal debacle. If you have not tested the foods and supplements you are going to take in on “game day”, then stick to foods you eat on a regular basis.
My diet and supplements on competition day:
- At wake: egg whites, blueberries, peanut butter and cinnamon, coffee sweetened with stevia
- Pre-workout – 30 minutes prior to WOD 1: 1 scoop of Comp|Edge PreWorkout, 10 grams of glutamine, 3 grams of beta alanine,½ scoop of UCAN, 1 gram of tyrosine
- Post workout – immediately after WOD 1: 1 gram taurine, 100mg magnesium, 20 grams BCAA
- 30 min after workout and 1 hour before next workout: 1 piece of fruit (apple, pear, or banana) and 4 slices lean turkey deli meat low sodium
- 30 minutes prior to Workout 2: Repeat of pre-workout supplements
- Post workout: Repeat of post workout supplements
- 30 min after WOD2: 1 hour prior to WOD3 – 1 piece of fruit and bowl of oatmeal, 20g Comp|EDGE whey protein
- 30 min prior to WOD3: Preworkout suppplements
If we make it to the finals, I may take post workout supplements or I may not. It is completely dependent on my energy and focus levels. If I feel I need it I will repeat the same as before other WODs or even increase the Comp|EDGE PreWorkout
Things to note:
- Do not take in foods high in fat or fiber within 30 minutes prior to your workout. Â These items will make you feel full and possibly bloated when we want to feel light and graceful.
- Eat smaller meals throughout the day.
- Drink plenty of water and if it is warmer competition day, then also add electrolytes.
- Eat foods you are accustomed to eating. Â NOTHING NEW ON COMP DAY!!
- Have fun!!
Melissa Hoff is a successful dentist and business woman. She is a CrossFit Games athlete and an IronMan Triathlete. In addition to CrossFit and Triathlon, Melissa has competed and won in figure, powerlifting, olympic weightlifting, and countless other endurance events. She is a leader in the END|Strength hybrid movement, as displayed in her recent accomplishments in endurance and strength. Melissa is Comp|EDGE Performance’s lead nutrition coach and is available for personalized programming and coaching.