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  • Writer's pictureAmie

How to Prepare for the CrossFit Open

Morning vs. Evening Competition Strategies

The CrossFit Open is a thrilling time for athletes around the globe, presenting a unique set of challenges and opportunities to test fitness levels, resilience, and strategic planning. Whether you're a seasoned competitor or a first-timer, how you prepare can significantly impact your performance. One crucial factor often overlooked is the timing of your competition: morning or evening. Here's a comprehensive guide to optimising your nutrition for either scenario.

Competing in the Morning

Night Before: Opt for a meal rich in complex carbohydrates, moderate protein, and low in heavy fats to ensure a steady release of energy. Think sweet potatoes/rice/pasta, lean meat, and vegetables.

Morning Of: Have a light but energizing breakfast. A smoothie with banana, oats, protein powder, and a handful of berries works wonders or bread or pikelets with honey/jam. Aim to eat 1.5-2 hours before your event to allow time for digestion.

Hydration: Begin hydrating as soon as you wake up. Aim for at least 500 ml of water leading up to your event, adding a pinch of salt or an electrolyte tablet to aid absorption.

Competing in the Evening

Evening competitions allow more time to prepare your body and mind, but they also come with their own set of challenges, such as maintaining energy levels and managing nutrition throughout the day.

Throughout the Day: Focus on meals with complex carbs, lean proteins, and healthy fats. Avoid heavy, greasy foods or high-sugar items that can cause energy crashes.

Pre-Event Meal: Eat your last big meal 3-4 hours before the competition. A bowl of rice with vegetables and a lean protein can provide sustained energy. Having a top up snack 1 hour before will help also, either fruit/oat based bars or a couple pikelets.


Stay consistently hydrated throughout the day. Monitor your urine color—aim for a light straw color as an indicator of proper hydration.

Limit caffeine intake to avoid jitters and dehydration.

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