Unlock the secrets to optimally fueling your body for competition day with proven strategies to enhance performance, minimize fatigue, and streamline your nutrition routine.

Key Topics:

• The physiological demands of CrossFit and why carbohydrate strategies matter
• Timing and types of carbs: supercompensation, carb loading, and intra-event fueling
• Logistical considerations: environment, access to food, and event schedule planning
• Adjusting nutrition for women, menstrual cycle effects, and individual tolerances
• Practical pre- and post-event nutrition protocols including low fiber foods, hydration, and fast digesting proteins
• The importance of mental and physical state management: stress, anxiety, and sleep optimization
• Avoiding common pitfalls: excessive electrolytes, unhealthy foods, and alcohol post-competition
• The role of nutrient-dense foods vs. convenience foods for sustained energy
• Tailoring strategies for multi-day, multi-event competitions (e.g., Grit Stampede)

Timestamps:

00:00 - Introduction: Why nutrition on competition day is crucial for CrossFit athletes
02:00 - Understanding the physiological and logistical demands of CrossFit competitions
03:22 - Key considerations for carbohydrate choice: low fiber, low fat, and foods that cross gut barrier quickly
04:44 - Hydration logistics: access to cold environments, support logistics, and packing strategies
07:36 - Carbohydrate supercompensation: How and why to load glycogen before a big event
09:08 - Glycogen storage systems: understanding tanks and the importance of super compensation
10:01 - Glycogen and fatigue: perception and physiological limits
11:26 - Evidence-based carb loading protocols: practical steps 48-96 hours prior
13:42 - The significance of intra-event fueling: quick carbs, liquid options, and timing
14:25 - Strategies for the first event: meal prep, timing, and managing gut volume
15:51 - Post-event recovery nutrition: emphasizing protein, carbs, and low fats for optimal recovery
17:19 - Lowering gastrointestinal discomfort with minced meats and easy-to-digest foods
18:29 - Recognizing individual tolerances, personalizing carbohydrate intake, and adjustments for women
20:37 - Practical food choices: liquids, gels, and convenience foods for on-the-go fueling
22:24 - The importance of nutrient density early vs. later in the carb loading process
25:54 - Managing routine, routine change, and mental effort in food choices during competition
27:34 - Gut training and environmental adaptations for different food tolerances
29:48 - The performance versus health continuum: when and how to indulge responsibly
32:24 - The critical role of carbs in fat-burning mechanisms and high-level endurance performance
35:51 - Fueling the morning of a competition: timing, meal types, and pre-event prep
39:12 - Race day hydration, fast carbs, and managing stress and anxiety with strategic nutrition
42:43 - Post-competition recovery: maximizing glycogen resynthesis, avoiding puffiness, and supporting sleep
45:23 - Practical tips: meal prep, food accessibility, and psychological factors in competition nutrition
49:23 - Final thoughts on controllables, strategic planning, and mental readiness