Take care of your diet for Open!

From Smart Nutrition We want to launch some nutritional tips for those athletes who want to give their best version during the next weeks. There is no doubt that at this point, the work must be done, and these first three weeks that last the Open (for the majority), will serve in many cases to reflect everything worked and value progress during the year. In other cases,
It will simply be a way to have fun with friends and colleagues and have a good time
TIME training.

Therefore, the recommendations in terms of food will be aimed at
fulfill two clear objectives: arrive with the energy reserves well loaded to the
Moment of doing the wod of each week; and correctly recover both from this
WOD as of the training sessions that can be carried out. To do this:

 

TIPS TO CARRY YOUR FOOD IN THE CROSSFIT OPEN

1- Carry a diet rich in carbohydrates.

If we get theoretical, in the only systematic review carried out to date (Silva de Souza R., and Col., 2022), where it is evaluated what the nutritional recommendations would be
Optimal for the practice of Crossfit, it is argued that those athletes who practice this sport frequently should move in a range of between 5-12g HC x kg body weight in the days of around training and competitions, being able to periodize this intake depending on macro, Meso and training microcycles.

Obviously it should be very individualized depending on the level of each athlete, reserving the highest consumption (from 7-8 g x kg) for elite athletes and for competitive periods. However, move in the minimum range of this
Approach could be a successful decision to carry out during these
next weeks in athletes who want to ensure good availability
energy and get to each training with their reservations of
well loaded glycogen. (*We will always recommend individualized advice to assess the level of the athlete, frequency and intensity of
training, thus adjusting the recommendations).

Therefore, as the first advice: Eat your carbohydrates! Where
Do we preferably find? In foods such as fruit, cereals, legumes
or the tubers. Also the consumption of dairy and certain vegetables/vegetables
They will contribute some content.

2- Fulfill the 4 RS rule in your recoveries.

What is it?

Recharge ("refuel").

After an intense crossfit training, one of
The main limiting factors of performance will be exhaustion
of muscle glycogen deposits. Its correct replacement will be one
of the main objectives that from nutrition we must handle. Of
New, carbohydrates will be our great allies for it.

Repair.

It has been studied as the addition of proteins to carbohydrates increases the glycogen resynthesis rate when they ingest insufficient amounts of the latter. In addition, additional protein can minimize muscle damage, promote a balance
favorable hormonal and accelerate the recovery of intense exercise. (Kerksick et al., 2017)

Rehydrated.

To guarantee a correct recovery we should try to replenish with liquids 150% of the lost weight during training in later 6 hours. That is, if we have lost 1 kg training, we should make sure to contribute 1.5 L in the following hours.

Recover (rest - "rest").

A correct rest is essential to favor recovery and ensure good sports performance. Having a structured sleep schedule, going to bed soon and sleeping enough time are habits of life that we should always try to take into account and also implement during these Open weeks.

3- Enjoy the process!

Both eating healthily and adapted to your goals, such as training and leaving your skin in each wod. The food that is carried out must be a healthy habit implanted to last in the long term. In different events or concrete objectives throughout the year, adaptations can be made, as long as you have that established healthy base.

 

From Smart Nutrition We can help you nutritionally so much
Your open as the season ahead. Both in person
As online, we provide a totally individualized service. Do not hesitate to contact
With us through our social networks or website.