TAKE CARE OF YOUR DIET FOR THE OPEN!

From SMART NUTRITION we want to give some nutritional advice to those athletes who want to give their best version during the next few weeks. There is no doubt that at this point, the work must already be done, and these first three weeks of the OPEN (for most), will serve in many cases to reflect on all the work done and assess 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.
while training.

Therefore, recommendations regarding nutrition will be aimed at
meet two clear objectives: arrive with energy reserves fully charged at the
time to do the WOD of each week; and to recover correctly from this
WOD as well as the training sessions that can be carried out. To do this:

Tips for eating well during CrossFit Opens

1- Eat a diet rich in carbohydrates.

If we get theoretical, in the only systematic review carried out to date (Silva de Souza R., et al., 2022), where the nutritional recommendations are evaluated
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 of body weight on the days around training and competitions, being able to periodize this intake based on the macro, meso and microcycles of training.

Obviously, it would be necessary to individualize a lot 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, moving within the minimum range of this
approach could be a wise decision to carry out during these
coming weeks for athletes who want to ensure good availability
energetic and be able to reach each training session with their energy reserves
glycogen-loaded. (*We will always recommend individualized advice to assess the athlete's level, frequency and intensity of
training, thus adjusting the recommendations).

So, as a first tip: EAT YOUR CARBOHYDRATES! Where do they come from?
We find it preferably in foods such as fruit, cereals, legumes
or tubers. Also the consumption of dairy products and certain vegetables/greens
will provide some content.

2- Follow the 4 Rs rule in your recoveries.

What does it consist of?

REFILL (“Refuel”).

After an intense crossfit workout, one of
The main limiting factors of performance will be exhaustion
of muscle glycogen stores. Its correct replacement will be one
of the main objectives that we must manage from nutrition.
again, carbohydrates will be our great allies for this.

REPAIR.

It has been studied how the addition of protein to carbohydrates increases the rate of glycogen resynthesis when insufficient amounts of the latter are ingested. In addition, additional protein can minimize muscle damage, promote a balanced metabolism, and reduce the risk of muscle injury.
favorable hormonal and accelerate recovery from intense exercise. (Kerksick et al., 2017)

REHYDRATE.

To ensure proper recovery, we should try to ensure that we replace 150% of the weight lost during training with fluids in the 6 hours following. That is, if we have lost 1 kg during training, we should make sure to take 1.5 l in the following hours.

RECOVER (rest – “rest”).

Proper rest is essential to promote recovery and ensure good sports performance. Having a structured sleep schedule, going to bed early and getting enough sleep are lifestyle habits that we should always try to keep in mind and implement during these OPEN weeks.

3- Enjoy the process!

Both by eating healthily and in a way that suits your goals, and by training and giving it your all in each WOD. The diet you follow must be a healthy habit that you implement in order for it to last in the long term. In different events or specific objectives throughout the year, you can make adaptations, as long as you have that healthy base established.

From SMART NUTRITION we can help you plan nutritionally both
your OPEN as well as the upcoming season ahead. Both in person
As an online company, we provide a completely personalized service. Do not hesitate to contact us.
with us through our social networks or website.