Game Day Nutrition

20 Jan

So it’s not exactly “game day” but tomorrow is Athletes 4 Athletes and for those of us who are competing, food is going to be a major factor in our performance! If you’re doing the Challenge, you’re already at an advantage because of the past 12 days of clean eating, water guzzling, good sleep and smart workouts and rest days but read on for some tips to help you prepare your body for all the work you will be doing tomorrow and recover once it’s all over 🙂

Friday Prep:

  • No WOD today – rest! This can be active rest, but don’t over-do it: foam roll, work on mobility, practice the movements for Fight Gone Nasty and WOD 3, grab a lacrosse ball and work out some kinks.
  • HYDRATE all day today and start drinking water as soon as you get up tomorrow!
  • Stick to your challenge nutrition guidelines today and eat a hearty meal of meat, vegetables and healthy fat tonight. Don’t skimp on any of those components! If you’re looking for a dinner idea, you might try a meatza or this easy chicken, spinach and tomato bake.
  • Prep your food to bring! My suggestions for your competition day rations are any combination of: apples and/or applesauce, raisins, bananas, sweet potatoes (baked, boiled, casserole – any way will do), carrots, almond butter, chicken breast, salmon, hard-boiled eggs, jerky, avocado, nuts.
  • Go to sleep early. I mean really sleep, not watch a movie/surf the internet/read in bed. If you’re like me and you get a case of uncontrollable nerves, a good movie/book/non-crossfit-related conversation (is that even possible?!) can really help you to relax and take your mind off things – but do that even earlier than your early bedtime 🙂 Funny youtube videos are good for stress relief too.

Competition Day:

  • Eat a breakfast loaded with (do I even need to say it) protein, healthy fats and vegetables. You can’t go wrong with an egg, vegetable and meat scamble cooked in coconut oil!
  • Drink water – start drinking as soon as you’re up! Coffee is fine, especially if it’s part of your normal routine, but don’t overdose because it won’t help you stay hydrated.
  • Eat after each WOD – try to eat within 20 minutes of completing your workout – and make it a combination of protein + carb. Examples are: sweet potato and salmon, chicken and apple, egg + handul of raisins…
  • Be smart about when you eat, obviously chowing down on a banana right before your heat is not a good strategy. There will probably be some down time between your workouts, so be sure you listen to your body and eat as needed. Don’t forget to eat fat throughout the day – avocado, nuts, almond butter on carrots/banana, etc.
  • Drink water!
  • After the day, and completing three WODs, you may find yourself feeling like you could eat a small horse, or worse, a pizza slice the size of your head. That’s pretty normal considering the amount of work output that you experienced in one day, but resist the urge! Make sure you have  a plan for dinner! Either crockpot a meal so it will be ready when you get home or have a meal ready to cook when you get home or if you go out for dinner due to exhaustion, be sure you stick to meat, vegetables and healthy fat from the menu.
  • Rest, roll, re-hydrate and recover as much as needed when the day is over!

See you all tomorrow! Best of luck!

 

5 Responses to “Game Day Nutrition”

  1. Kim Gibson January 20, 2012 at 1:15 pm #

    Ooh…thanks for this! Excited for tomorrow!

  2. John Hoye January 20, 2012 at 2:59 pm #

    Thanks for the tips. See you tomorrow.

  3. chan January 20, 2012 at 3:05 pm #

    Great info! Thank you Marissa!

  4. Melissa "Melicious" Joulwan January 20, 2012 at 5:08 pm #

    Thanks for the shout out to my Meatza recipe. Good luck everyone!

    • Marissa January 23, 2012 at 11:53 am #

      Thanks Melissa! I love The Clothes Make the Girl – thanks for all you do for the paleo community!

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