Fuelling and Resting Right: Nutrition and Sleep Strategies for Your Next CrossFit Competition or race.
In the days leading up to a competition or a race, your training routine should be dialled down, but your nutrition and sleep routines are more critical than ever.
A sound nutrition and sleep strategy can give you the energy, recovery, and focus you need to perform at your best on competition day. Here’s a guide to help you optimise both.
Pro Tip: 2-4 days before your competition switch your training up to roughly 40 minute sessions of biking, rowing and skiing to “open up your lungs” and couple it with extra mobility so that you go into the competition feeling fresh and primed. Avoid taking a few days off and “resting” as this will leave you feel stiff and sluggish on the day.
1. Nutrition Strategy for a CrossFit Competition or a Race
a. Don’t carb load!
It used to be fashionable to gorge yourself on carbs on the days prior to a competition or an event. The idea makes sense as you increasing your glycogen (energy) stores however in practice what people would end up doing is making themselves feel bloated on comp day.
You should instead keep your daily protein intake (1-1.4g per pound of bodyweight) and overall calories the same but increase the proportion of carbs you consuming whilst decreasing the proportion of fat that you’re consuming.
Competitions are highly demanding on energy, requiring quick recovery between workouts. To keep your glycogen (energy) stores high, start gradually doing this 3-5 days before the event.
Remember; to avoid feeling sluggish and bloated keep protein and overall calories stay the same.
What to Eat: Focus on complex carbohydrates like oatmeal, potatoes, whole grains, rice, and fruit.
Balance is Key: Avoid extreme eating changes, such as very high fibre or sugar intake, which can disrupt digestion or lead to energy crashes.
b. Protein Intake for Recovery
Protein is essential for muscle repair and recovery, so continue eating protein at each meal leading up to competition day. 1-1.4 grams per pound of bodyweight is ideal.
Aim for Moderate Portions: Around 40-60 grams per meal.
Suggested Sources: Include lean meats, eggs, Greek yogurt, and protein shakes. For more tips check out this blog on protein.
c. Hydration and Electrolytes
Daily Hydration: Aim for about 3 (most women ) to 4 (most men) litres of water daily plus 1 litre for every hour of exercise that you do.
Hydration helps with muscle function, reduces cramping risk, and keeps energy levels stable.
Pro Tip: As soon as you wake up, start every day with 0.5 to 1 litre of water containing an electrolyte supplement. Not only will this improve your hydration (and stop you getting cotton mouth during workouts) but it’ll decrease cravings throughout the day.
Eating foods like bananas (post workout these are great!), avocados, and leafy greens for natural electrolytes is another excellent addition.
The Day Before the Competition: Drink water throughout the day but avoid drinking excessively right before bed.
d. Pre-Competition Day Nutrition
Dinner (Night Before): Aim for a balanced, carb-rich meal with lean protein and healthy fats. Avoid heavy sauces or unfamiliar foods that could disrupt digestion.
Example Meal: Grilled chicken or salmon with a side of brown rice, roasted sweet potatoes, and some steamed vegetables.
Snacking (Night Before): A small, easy-to-digest snack, like a rice cake with almond butter or a banana, can keep you full through the night without feeling heavy.
e. Competition Day Nutrition
Breakfast (2-3 Hours Before): Fuel up with a balanced meal with easily digestible carbs and some protein. Avoid heavy or greasy foods.
Example Breakfast: Oatmeal with a banana, a piece of whole-grain toast with a little peanut butter, or Greek yogurt with honey. Remember this should be a normal breakfast, don’t try anything new on comp day!
During the Competition: If the competition includes multiple events over several hours, plan small snacks between workouts. Energy gels, fruit, gummies or protein bars can provide quick energy without weighing you down.
Pro Tip: These should never be tried for the first time on competition day! Don’t be that person who reads something online that sounds cool and spends the day running to the toilet because it didn’t settle in your stomach!
2. Sleep Strategy for Competitions
a. Establish a Consistent Sleep Routine Now (or at least 1-2 Weeks Before)
Consistency is key to good sleep quality. Aim to go to bed and wake up at the same time each day leading up to the competition.
Quality Sleep Matters: Aim for 7.5-9 hours of sleep per night. A sleep cycle is 1.5 hours, your goal is 5-6 sleep cycles. High-quality sleep helps with muscle recovery, focus, and stress resilience.
Pro Tip: Regardless of whether you’re in a competition or not, getting out of bed at at roughly the same time every day (with 30 minutes), including weekends (!), will make it much easier to fall asleep at night. Being in bed, lights out, 8 hours before your alarm clock makes this much easier to achieve.
Added bonus, getting 7.5-9 hours of sleep per night will greatly increase your energy levels, concentration levels, libido, improve recover, increase lean muscle, increase strength and reduce your body fat.
b. Pre-Competition Week Sleep Tips
Reduce Screen Time Before Bed: Blue light from screens interferes with melatonin production. Try to shut down electronic devices 30-60 minutes before bed. Reading fiction is fantastic for helping you unwind and prepare you for sleep.
Create a Relaxing Environment: Make your bedroom cool (18.5-19.5 degrees is ideal), dark, and quiet. Earplugs, eye masks, or a white noise machine can help if you’re sensitive to noise or light.
Mindful Relaxation: Practice deep breathing, light stretching, or meditation before bed to help calm any pre-competition nerves.
Pro Tip: Skip the post workout stretching and do it for 10-20 minutes an hour or so before bed. Not only will this help you wind down but it’ll get you moving again at a different time of the day to your workout which will improve your mobility faster than post workout stretching. The better post workout strategy is to cruise on a bike for 5-10 minutes as this will speed up your recovery faster.
c. The Night Before the Competition
Don’t Stress Over Perfect Sleep: Nerves might keep you from sleeping soundly the night before, which is normal. What matters more is the consistency and quality of your sleep in the days leading up to the competition.
Stick to Your Routine: Follow your usual pre-sleep rituals, such as drinking chamomile tea or reading a book, to help your body relax.
Pre-Competition Anxiety Management: Techniques like progressive muscle relaxation or guided meditation can be helpful for calming nerves.
d. Naps and Rest Between Events
If your competition day has long breaks, consider taking a short nap (10-20 minutes) to recharge. This can help reduce fatigue and improve mental clarity. Covering your eyes while doing this with an eye mask or shirt will help.
Post-Competition Sleep: After the competition, prioritise sleep for at least a week for full muscle recovery. A solid night of sleep helps your body repair and re-energise.
Pro Tip: add daily movement in the same way as you did 2-4 days prior to your competition will speed up your recovery massively. As a reminder that’s roughly 40 minute sessions of biking, rowing and skiing to “open up your lungs” and couple it with extra mobility.
Doing this will also help reduce the chances of a post competition mental fatigue.
3. Bringing It All Together
Competition Week Checklist:
3-5 Days Before: Gradually increase the proportion of carbs while maintaining protein and overall calories, maintain daily hydration, and establish consistent sleep hours.
2 Days Before: Avoid unfamiliar, high-fiber, or heavy foods that could disrupt digestion.
Night Before: Eat a balanced dinner and aim for 7-8 hours of sleep without stressing over perfection.
Competition Day: Have a carb-focused breakfast and keep snacks handy for between events.
Post Competition: Prioritise sleep and movement to speed up recovery.
Final Thoughts
Fueling and resting properly are as important as your physical training in the days leading up to a competition.
By taking care of your body through intentional nutrition and sleep strategies, you’ll arrive on competition day feeling focused, energised, and ready to take on every challenge.
