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What to Eat in the Days/Night Before a Sports (Crossfit) Event

Answered on August 19, 2014
Created August 18, 2011 at 7:48 PM

I know that somewhat traditionally people tend to eat lots of starches and carbs to fill glycogen stores (like the carbo loads the night before highschool football games), but this seems more difficult from a Paleo perspective. I have a Crossfit competion coming up and I was wondering what I should be eating in the days before, and even more specifically the night before and morning of for maximum performance. Does anyone have any experience with this or suggestions as to what to eat? Thanks so much.

7e746be2f0e550a8cd7df881322ae705

(18701)

on August 19, 2011
at 12:40 AM

Yeah Mark, if you haven't changed your training regimen yet, just before the event is not a good idea. What are you currently eating before events?

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 11:09 PM

Agreed with Ryan again. Structural work, ice bath and soft tissue work (foam rolling for the poorer of us) is pretty darn good. In hard periods of training I foam roll most of my lower body every night and upper body as often as possible.

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 11:01 PM

It is quite uncomfortable in the beginning, but now I rather enjoy it :)

E8022f05c250e19a65b92207dd1630ca

(851)

on August 18, 2011
at 10:59 PM

At the games this year I was thrashed after a muscleup/deadlift/GHD situp/sprint workout and had to get ready to do another workout 1.5 hours later. I wasn't sure I would be ready but I managed some whey protein with coconut water, got a chiropractic adjustment, sat in an ice bath for 15 minutes and I was very surprised to be ready for battle! Ice baths, some structural and soft tissue work, and critical post wod nutrients is where it's at.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 10:57 PM

Really? Not sure I am going to go for that, but I'll keep it on reserve.

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 09:54 PM

I also love taking ice baths after heavy workouts/competitions. Makes me feel fresh and ready for more action in no time.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 09:45 PM

Good advice. I have heard metcon used a lot, and just now finally looked it up - metabolic conditioning (i.e., cardiovascular conditioning or "aerobic" conditioning).

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 09:25 PM

Well thanks so much for the advice.

D30ff86ad2c1f3b43b99aed213bcf461

on August 18, 2011
at 09:23 PM

Wow, great links, useful contribution.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 08:22 PM

Thanks very much. The event is on Saturday, so I was thinking in terms of now, but maybe that's not such a good idea?

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3 Answers

5
7e746be2f0e550a8cd7df881322ae705

on August 18, 2011
at 08:09 PM

I don't have time to do the in depth answer I would love to do, but I wanted to get you at least somewhere to start.

First of all, if this event is coming up soon, like in the next 2 weeks, I wouldn't change anything you are currently doing. You don't want to confuse your body now.

If you do have time to test some things out there are some great ideas for endurance/event training in these threads:

http://paleohacks.com/questions/6122/adapting-the-paleo-diet-for-endurance-athletics#axzz1VPdCKNjZ

http://paleohacks.com/questions/24948/whats-the-paleo-equivalent-to-carbo-loading-before-an-endurance-event#axzz1VPdCKNjZ

http://paleohacks.com/questions/42770/endurance-training-and-paleo-diet#axzz1VPdCKNjZ

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 08:22 PM

Thanks very much. The event is on Saturday, so I was thinking in terms of now, but maybe that's not such a good idea?

7e746be2f0e550a8cd7df881322ae705

(18701)

on August 19, 2011
at 12:40 AM

Yeah Mark, if you haven't changed your training regimen yet, just before the event is not a good idea. What are you currently eating before events?

D30ff86ad2c1f3b43b99aed213bcf461

on August 18, 2011
at 09:23 PM

Wow, great links, useful contribution.

2
04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 09:36 PM

I prefer to take a week with a bit easier training (maybe one short metcon/low volume strength workout on 90% effort). The last day or two, I rest and consume a shitload of nutrient dense calorie rich food. I totally agree with Dr. Ryan regarding the post workout nutrition/hydration.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 10:57 PM

Really? Not sure I am going to go for that, but I'll keep it on reserve.

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 09:54 PM

I also love taking ice baths after heavy workouts/competitions. Makes me feel fresh and ready for more action in no time.

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 11:09 PM

Agreed with Ryan again. Structural work, ice bath and soft tissue work (foam rolling for the poorer of us) is pretty darn good. In hard periods of training I foam roll most of my lower body every night and upper body as often as possible.

04f2eae4450112cdedce7235923c646d

(1112)

on August 18, 2011
at 11:01 PM

It is quite uncomfortable in the beginning, but now I rather enjoy it :)

E8022f05c250e19a65b92207dd1630ca

(851)

on August 18, 2011
at 10:59 PM

At the games this year I was thrashed after a muscleup/deadlift/GHD situp/sprint workout and had to get ready to do another workout 1.5 hours later. I wasn't sure I would be ready but I managed some whey protein with coconut water, got a chiropractic adjustment, sat in an ice bath for 15 minutes and I was very surprised to be ready for battle! Ice baths, some structural and soft tissue work, and critical post wod nutrients is where it's at.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 09:45 PM

Good advice. I have heard metcon used a lot, and just now finally looked it up - metabolic conditioning (i.e., cardiovascular conditioning or "aerobic" conditioning).

2
E8022f05c250e19a65b92207dd1630ca

on August 18, 2011
at 09:02 PM

I've been a crossfit competitor for 3 years now and one of the most important things I learned is to not change anything you're doing just because you have an event coming up. Just make sure you're prepared at the event for post-workout fueling/hydration etc. So plan ahead so you can pack food and snacks accordingly. It is more important that you take a rest day and get a couple days of awesome sleep beforehand. That will make more difference than anything. I asked Matt Lalonde the same question and he actually told me something interesting that I might try one day. He said to go super low carb for about a week until 3 days prior to competition, then gorge on starchy carbs like sweet potato/yams to jam pack your glycogen and energy stores. I've not tried it yet, but it makes some sense why this might work.

40449b985898b088a64660b40f329f0f

(951)

on August 18, 2011
at 09:25 PM

Well thanks so much for the advice.

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