6 Healthy Foods to Eat for Energy During The CrossFit Open

Healthy foods that provide lots of energy are vital for success in the Open, especially if you are repeating workouts and need to refuel whilst you rest between WODs. This is where planning – or lack of it – can make or break the performance.

Do not try anything new that you haven’t tried before! It may lead to leaving you running for the bathroom or bloating your belly. Stay with tried and true foods that you know for certain agree with your body and digestive system.

You don’t want to eat big meals between your WODs. Well, you may want to, but you just shouldn’t. So bring some light snacks. You want to bring back energy as fast as possible. There is no need to eat during the workout, if it´s no longer than an hour. For longer, high intensity energetic workouts eat 50-100 calories every half hour of carbohydrates.

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Here are some tips what you could eat to make sure you are fully loaded for the next Open Workout:

1. Pistachios and Raisins

About a quarter-cup of any dry-roasted nut provides just the right amount of protein and omega 3 fatty acids. Pistachios are richer in potassium, an electrolyte that you lose through sweat, than most other nuts. Pair them with the quick-burning fuel of raisins. The naturally occurring carbohydrates make them a good alternative to pricier sugary sports candies and gels.

2. Banana with Nut Butter

A banana offers a perfectly portable source of complex carbohydrates and contains potassium to ward off muscle cramps. Add peanut, cashew, or almond butter, all of them contain protein and healthy fats to provide you with longer-burning fuel.

3. Fruit and Greek Yogurt

Thick, sour Greek yogurt is a great source of protein, calcium and Vitamin B-12.  Fruits are full of natural carbohydrates.

4. Black Beans

Black Beans are incredibly high in fiber, which swells in your stomach and promotes a feeling of fullness. Therefore, watch the amount. A few Beans are enough to make you feel sated. And no one wants to workout with hunger. But too much can make you feel over gorge.  And that’s even worse. Second, and quite more important reason: They are full with highly complex carbohydrates that bring energy for a long while. They are packed with protein, just like meat. But unlike meat, there are no saturated fats.

5. Blueberries

Of all fruits you can eat, blueberries may be the top of the top. Eat them raw, mixed in a smoothie, cereal or yoghurt. They have an incredibly high concentration of fibre, vitamins and minerals.

Meal prepping ring muscle up healthy foodsSource: © RX'd Photography
Eat right and perform well!

6. Coconut

Milk, Water, Flesh, Oil, Flour. The Coconut is a true all-rounder. :

  • Supports immune system health: it is anti-viral, anti-bacterial, anti-fungal, and anti-parasite.
  • Provides a natural source of quick energy and enhances physical and athletic performance.
  • Improves digestion and absorption of nutrients, vitamins, and minerals.
  • Improves insulin secretion and symptoms associated with diabetes.
  • Helps protect the body from cancers due to insulin reduction, removal of free radicals that cause premature aging and degenerative disease.
  • Reduces risk of heart health and improves good cholesterol (HDL).
  • Restores and supports thyroid function

Coconut oil is an excellent fuel source for workouts and a top choice from these healthy foods. Although it’s a saturated fat, the medium-chain fatty acids make it easily absorbable by the small intestine. This means it provides increased energy faster than any other fat. The fats are converted by the liver into an immediate energy source, much like it would carbohydrates, but it’s sugar and carbohydrate-free. Try a tablespoon of it before your workout.

Besides the importance of Nutrition, you MUST Stay hydrated!

5 Vital Tips for Improving your Hydration

  • Eat normally leading up to your CrossFit competition.
  • Pay attention to hydration ahead of time, and consider adding an electrolyte replacement.
  • Have breakfast the morning of the competition.
  • Between events, eat or drink easy-to-digest protein and carbs. Avoid high rates of fat.

Depending on what time of day (or night) you will be able to get to the Box and complete the workouts, these nutrition articles will also be useful:

Crossfit Nutrition Advice for Morning Training and Workouts

Crossfit Nutrition for Evening Training & Sleeping Well

Good luck with The Open, make sure to get these healthy foods into your diet and you will be great!


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