Practical nutrition playbook for CrossFit Open attempts and recovery

A compact, evidence-informed nutrition playbook can be the difference between executing a planned strategy and fighting your gut on Open day. This guide lays out what to do in the five days leading to an attempt, the day before, the morning of, during long sessions, and in the immediate recovery window—using practical numbers and food examples you can test in rehearsal.

Start five days out by nudging carbohydrate intake up slightly—roughly 10–30 percent above regular training days depending on body size and load—to top up muscle glycogen without overeating. Keep protein steady at 1.4–2.0 g per kg bodyweight per day, spread across meals to support recovery and immune function. Monitor hydration—aim for pale straw-colored urine—and include electrolytes when you sweat a lot; sodium doses around 300–700 mg per session can help in hot conditions. If you’re GI sensitive, lower high-fiber choices in the 36 hours before your attempt and favor lower-fiber carbs.

The day before, stick to familiar, moderate-high carbohydrate meals: think white rice, potatoes, oats with lean protein and moderate fat. Avoid new foods and very high-fat dinners late at night. A sensible dinner could be grilled chicken or tofu with white rice, steamed veg, a small low-dressing salad, and a carbohydrate-based dessert if you want it.

On the morning of an attempt, follow timing windows that reduce stomach volume while providing fuel. Three to four hours out, aim for 1–3 g carbohydrate per kg bodyweight from low-fiber sources—a bagel with honey, a white rice bowl, or banana plus yogurt—paired with 0.25–0.4 g/kg protein such as Greek yogurt, egg whites, or a shake. Sixty to 90 minutes before start, a light snack of about 0.3–0.5 g/kg carbs can help: a fruit, rice cake, or small gel. In the final 30 minutes take only a tiny carb source if needed—mouth rinse or small gel—to avoid reflux and free up breathing.

If the Open session runs long or you have multiple attempts, use small, frequent carbohydrate top-ups: 30–60 g carbs per hour from drinks or gels, plus sips of water and small electrolyte amounts when sweating heavily. After an attempt, prioritize immediate recovery: 20–40 g fast-absorbing carbs and 20–30 g protein within the first two hours, then a balanced meal with carbs, protein, and veg two hours later.

Optional evidence-based supplements include caffeine at 3–6 mg/kg about 45–60 minutes pre-attempt if tolerated in training, and chronic strategies like creatine or beta-alanine for repeated-effort benefits.

Coaches: ask athletes to log pre-Open nutrition during rehearsal attempts and hand out a simple competition-day nutrition plan athletes can personalize. Practice everything in mock attempts so you’re not experimenting on the day.

The takeaway? Keep it simple, practice it, and personalize portions. Familiar, low-fiber carbs, steady hydration, and timed protein will reduce variability and let your training carry over to the Open. Our two cents? Treat nutrition like a skill to rehearse—dial it in in training and you’ll turn less guesswork into more reps.