CrossFit Competition Nutrition: Multi-Day Fueling Strategies for Peak Performance

Oct 1

Multi-event, multi-day CrossFit competitions present unique nutrition challenges. Unlike a single workout, these competitions require repeated high-intensity efforts with limited recovery time. To perform at your best, you need a smart fueling strategy that spans before, during, and after each event. This article breaks down the general principles of performance nutrition for repeated efforts and provides specific recommendations for CrossFit competition nutrition, from pre-event meals to between-event snacks, hydration tactics, and evidence-based supplements. By optimizing this multi-day fueling strategy, you can maintain energy, enhance recovery, and gain a competitive edge in your next CrossFit competition.

Understanding the Demands of Multi-Day CrossFit Competitions

Multi-day CrossFit competitions are tough and athletes must perform at a high level repeatedly over short periods and nutrition is key. Each workout can deplete muscle glycogen and challenge hydration status, so the usual “one and done” nutrition approach isn’t enough. We’ll outline some of the principles here, and in the next piece, I’ll discuss some of the practical numbers regarding macro intake.

In CrossFit, workouts are typically short (>15–20 minutes) but very intense, primarily burning through stored carbohydrates (muscle glycogen). Once an athlete’s glycogen (~2,000 calories worth) is exhausted, performance drops off. In fact, about 1.5–2 hours of high-intensity effort can almost entirely deplete a trained athlete’s glycogen stores. While individual CrossFit events are usually much shorter than 90 minutes, the cumulative effect of multiple events means you must intentionally refuel between workouts. In other words, keeping your tank full throughout the day is just as important as the workouts themselves.

From an energy standpoint, rule 1 is: do not enter a competition in a calorie deficit. It’s recommended to be at calorie maintenance or slightly above in the lead-up to competition so that you have adequate energy available for performance and recovery. Athletes should prioritize carbohydrates and adequate protein in their overall diet during competition phases. In the weeks leading up to competition sportsnutrition research suggests that athletes in multi-event sports benefit from a high daily carbohydrate intake (approximately 5–8 grams per kilogram of body weight per day) and high protein intake (around 1.5–2.0 g/kg/day) to support repeated bouts of intense exercise. In practice, this means a 70 kg athlete might target ~350–560 grams of carbs and ~105–140 grams of protein spread throughout the day.

On competition day these numbers can massively increase. Especially when it comes to the carbs. Pro-cyclist are know to consume in excess of 120 grams per hour during longer races!

Fats are crucial in during the weeks leading up to a competition, but during competition, you’ll generally keep fat intake moderate and around times when you’re not immediately about to perform (since fat slows digestion). Above all, maintain good energy availability – this is not the time for cutting calories or trying to lose weight. Fueling your body optimally for performance should take priority over body composition during competition season.

Another general principle is planning and practice. Don’t leave your nutrition to chance; plan your meals, snacks, and hydration for the entire competition. Sports dietitians advise practicing your competition nutrition plan during training to see what works for you and to avoid any surprises on game days. Every athlete is a bit different – some might handle solid food between events, while others prefer liquids; some may need more sodium if they are heavy sweaters. By testing these factors ahead of time, you can tailor a fueling plan that keeps you performing at your peak when it counts.

Pre-Competition Fueling: Topping Off Glycogen Stores

Your nutrition strategy should ramp up even before the competition begins. Think of the days leading into a competition as your opportunity to carbo-load and fully hydrate so that you start Day 1 with a full gas tank. In the 2–3 days prior to a multi-day event, gradually increase your carbohydrate intake beyond your normal training diet. For example, you can start incorporating roughly 10–15% more carbohydrates than usual in the diet starting about 2–3 days out. In practice, this could mean extra servings of grains, starchy vegetables, fruits, or sports drinks throughout the day. The goal is to saturate your muscles with glycogen so you have a deep reserve of energy to draw on for each WOD.

Pre-Competition (Day Before & Morning of)

Carbohydrates (carb-loading 24–48h before):
8–10 g/kg/day
(e.g., 560–700 g for a 70 kg athlete) to maximize glycogen stores.
Protein:
1.6–2.0 g/kg/day (spread evenly).
Fat: Moderate (20–30% of total calories).
Pre-event meal (2–3h before first WOD):
1–3 g/kg carbohydrate + 0.3 g/kg protein, low fat & low fiber.
Example for 70 kg athlete: 70–140 g carbs + 20 g protein.

Pre-event meals on competition days are critical. Aim to eat a balanced, familiar meal about 2–3 hours before your first workout of the day. This meal should be high in carbohydrates, include some lean protein, and be low in fat and fiber for easy digestion. Carbs are your primary fuel, so include foods like oatmeal, bread, rice, pasta, fruit, or potatoes according to what you tolerate well. For example, a good pre-competition breakfast might be a bowl of oatmeal with banana and a little honey plus some egg whites or Greek yogurt on the side, or perhaps rice with scrambled eggs and fruit. If you have an early morning event and can’t manage a large meal, you could have a lighter breakfast and then a carb-rich top-up snack 60–90 minutes before the eventssmc.com.au. Suitable top-up options include a piece of fruit, a sports drink, a fruit smoothie, or a low-fiber granola bar – something easy to digest that gives a final boost of glucose. The key is not to start the workout hungry or with depleted glycogen.

Hydration is part of your pre-competition routine as well. Arrive at the competition already well-hydrated, since even mild dehydration can hurt performance. General guidelines recommend drinking about 5–7 milliliters of fluid per kilogram of bodyweight starting ~4 hours before exercisensca.com – roughly 500ml to 700ml for a 70 kg athlete in the hours leading up to the first event, adjusting based on urine color (if urine is still dark 2 hours out, drink another ~3–5 ml/kg).

In the 2 hours before the event, sip on water or a sports drink periodically; for instance, have another 300–500 ml (1–2 cups) of fluid about 1–2 hours prior. Include some sodium with your pre-event fluids or meal (e.g. salted foods or an electrolyte drink), because sodium helps your body hold onto the water and stimulates thirst.

Avoid excessively high-fiber or gas-forming foods the night before and morning of competition (heavy legumes, spicy or greasy foods, etc.), as these can cause gastrointestinal distress during intense exercise. Stick with familiar, tried-and-tested foods – competition day is not the time to experiment with a new diet or supplement that you haven’t used in training. By the time you start your first event, you should feel comfortably fueled and hydrated, not sluggish or overly full, and confident that your glycogen stores are topped off.

Just Before an Event (Top-Up Fuel, 30–60 min prior if needed)

Carbohydrate:
0.5–1.0 g/kg of fast-digesting carbs.
Example: 35–70 g carbs for 70 kg athlete (banana + sports drink).

Fueling During Competition: Between-Event Nutrition

During a single CrossFit WOD, you generally won’t consume any food, the events are short enough that intra-workout fueling isn’t necessary (and trying to eat mid-WOD would likely do more harm than good). The real challenge is fueling in the intervals between events to recover and prepare for the next effort. The moment an event ends, the clock for the next one starts ticking on your recovery, and smart nutrition in this window can make a huge difference by the time you’re up again.

During Events

For most CrossFit WODs (<30 min, high intensity): no fueling required beyond hydration.
For endurance-style events lasting >60 min:
30–60 g carbohydrate per hour (≈0.5–0.8 g/kg/hr).
Usually from sports drinks, gels, or chews.

Immediate post-event refueling (0–60 minutes after a workout): Start by replenishing carbohydrates as soon as possible after each event. In the first 30 minutes post-exercise, your muscles are biochemically primed to absorb glucose and restore glycogen at an accelerated rateprecisionhydration.com precisionhydration.com. Take advantage of this by consuming a carbohydrate-rich snack or recovery drink right away – ideally within the first half-hour after you finish the WOD. Sports nutrition experts recommend about 1.0–1.2 grams of carbohydrate per kilogram of body weight per hour during the early recovery period when you have another intense bout later that dayprecisionhydration.com. For a 70 kg athlete, that translates to roughly 70–85 grams of carbs in the first hour post-exercise. In practical terms, this could be 500 mL of a sports drink plus a banana and an energy bar, or perhaps a recovery shake made with ~40g of carb powder and some fruit. A sports dietitian from the Memorial Hermann Sports Medicine Institute advises aiming for about 0.45–0.7 grams of carbs per pound of body weight immediately after a game or eventmemorialhermann.org – which is the same recommendation in different units (approximately 1.0–1.5 g/kg). They also suggest following that with another similar dose 1–2 hours later if multiple events are coming upmemorialhermann.org. The bottom line: aggressive carb refueling between events is crucial to restock your muscles with fuel.

Don’t neglect protein during your between-event nutrition. Consuming some protein post-exercise helps repair muscle fibers and may improve recovery for subsequent events. However, you don’t need a huge amount at once; about 15–25 grams of protein shortly after each event is sufficient to stimulate muscle protein repairmemorialhermann.org. This could be as simple as a protein shake, a couple slices of deli meat on a small sandwich, or a carton of chocolate milk. In fact, chocolate milk and similar carb-protein beverages are often touted for recovery – they provide roughly a 3:1 or 4:1 ratio of carbs to protein which is ideal for glycogen replenishment and muscle repair. For example, 16 ounces (about 500 mL) of low-fat chocolate milk plus a banana lands in the target range with ~70+ grams of carbs and ~16–20 grams of proteinmemorialhermann.org. Many athletes find liquids or semi-liquids (smoothies, drinkable yogurt, recovery shakes) are easier to get down quickly after a hard workout and sit better in the stomach than solid foodsmemorialhermann.org. Liquid nutrition can be especially useful when the turnaround time between events is short (say, less than 1–2 hours), because drinks are digested and absorbed faster than a full meal.

Immediately After Each Event (0–30 min window)

Carbohydrate:
1.0–1.2 g/kg per hour for the first 1–2 hours if <8 h until next event.
Protein:
0.25–0.4 g/kg (≈20–30 g for most athletes).
Ratio: Aim for ~3–4:1 carb-to-protein mix.
Example for 70 kg athlete: 70–85 g carbs + 20–25 g protein.

If you have a longer break – for instance, 3–4 hours until your next event or a substantial mid-day break – you should follow your initial recovery snack with a more solid meal. Plan a balanced meal 1.5–2 hours before the next event to top off your fuel stores. This meal can still favor carbohydrates but include additional protein and a bit of fat since you have time to digest it. For example, a small rice bowl with chicken and a piece of fruit, or a turkey and cheese sandwich with pretzels, would work well. Just keep portions moderate; you want to satisfy hunger and reload energy without feeling heavy or bloated when you go into the next WOD. And remember to avoid high-fat, high-fiber foods in between events – save the burgers, fries, and salads for your post-competition celebration. Fatty and fibrous foods slow down digestion and can cause GI discomfort during intense exercise, so stick to easily digestible options until you’re done competing for the day.

Between Events (if 2–4 h gap)

Meal or larger snack:
1–2 g/kg carbohydrate + 0.3 g/kg protein.
Keep fat & fiber low.
Example for 70 kg athlete: 70–140 g carbs + 20 g protein.

To summarize your between-event fueling strategy, think in terms of “mini recovery, then meal if possible.” Right after each workout: slam carbs and some protein (plus fluids). Then, if time permits, eat a larger carbohydrate-rich meal an hour or two later to further restore energy before the next bout. Many CrossFit athletes find success with quick-digesting snacks between events like fruit, white bread, rice cakes, jam, sports drinks, or carb/protein shakes. One popular approach is to use a whey protein and carbohydrate shake around each workout – for example, ~15–20 g protein and ~30–40 g carbs blended into water or coconut water, which you can sip while warming up or immediately after the even. This strategy is convenient (just pack a shaker bottle and powder) and easy on the stomach, ensuring you kick-start recovery as soon as possible. Just as importantly, keep fat intake low until all your events are done for the day. Save higher-fat foods for your dinner or evening snack once you’ve finished competing, as fat is more useful then for satiety and overall calorie replacement. During the active competition window, the priority is fast energy and quick recovery – which means carbs, protein, and hydration on repeat.

Your evening meal is just as critical as your pre- and post-event nutrition because it sets the stage for recovery and glycogen restoration overnight. After your final WOD of the day, focus on a dinner that is carbohydrate-rich, moderate in protein, and includes some healthy fats. Aim for 1.5–2 g/kg carbohydrate paired with 0.3 g/kg protein in this meal to maximize glycogen resynthesis and muscle repair. For a 70 kg athlete, this equates to ~105–140 g carbs and ~20 g protein. Unlike the between-event meals where fat and fiber should be kept low, at dinner you can add back more vegetables, healthy fats, and flavor since you have 8–12 hours before your next workout. Good options include rice or pasta with lean meat and vegetables, salmon with potatoes and olive oil, or a burrito bowl with chicken, beans, avocado, and tortillas. Include a sodium source (salty foods or electrolyte drink) to replenish what was lost in sweat. A balanced dinner not only refuels you but also promotes relaxation, satiety, and better sleep quality — all essential for tackling the next competition day at full strength.

End of Day Recovery (Multi-Day Comp)

Carbohydrate (over the evening):
7–10 g/kg/day total (adjust up if energy output is very high).
Protein:
~0.3 g/kg every 3–4 hours, totaling 1.6–2.2 g/kg/day.
Fat: Can increase at dinner/evening (since next event isn’t immediate).
Hydration: Replace 125–150% of fluid lost in the day + sodium (≈20–30 mmol/L, ~1 g/L).

Hydration and Electrolytes: Staying Hydrated for the Long Haul

Even mild dehydration (~2% body weight loss) can reduce strength, power, and endurance. Because fluid losses build across multiple WODs, hydration must be proactive, not reactive.

Before and during competition: Start each day well-hydrated and sip water or a sports drink every 15–20 minutes. Don’t rely on thirst—it lags behind actual needs. For short WODs, hydrate afterward; for endurance-style events >60 minutes, aim for 30–60 g carbs/hour from a sports drink or gels.

Between events: Replace about 125–150% of fluid lost over the next few hours (≈1.25–1.5 L per 1 kg lost). If you can’t weigh yourself, use urine color—pale yellow is the goal. A simple strategy is ~500 mL (17 oz) in the first hour post-event, then repeat, adjusting for heat and sweat rate.

Electrolytes: Sodium is the key mineral to replace. Aim for 300–600 mg sodium per liter of fluid or ~2,000–4,000 mg/day in hot, high-sweat conditions. Sports drinks, electrolyte mixes, salt tablets, or salty foods like pretzels all work. Potassium and magnesium usually come from a balanced diet but help overall fluid balance.

Practical tips: Keep drinks cool and flavored to encourage intake. Pair caffeine with water (to offset mild diuretic effects), and skip alcohol until competition is over—it hampers hydration and recovery.

Evidence-Based Supplements and Ergogenic Aids

Supplements can enhance performance, but they’re only effective if your nutrition, hydration, and recovery are already on point. Think of them as tools to refine your edge, not replace your foundation. Importantly, only use supplements you’ve already tested in training — never experiment on competition day.

Caffeine (3–6 mg/kg): One of the most reliable aids. It sharpens focus, lowers perceived exertion, and boosts power output. Taken 30–60 minutes before an event, it’s especially useful for demanding WODs or morning kick-starts. Be mindful of timing — too late in the day can disrupt sleep.
Creatine Monohydrate (5 g/day): Increases muscle phosphocreatine, supporting repeated sprints, lifts, and explosive efforts. Benefits come from consistent use, not single doses. If you already supplement, keep your routine during competition.
Beta-Alanine (3–6 g/day): Helps buffer acid in the muscles, delaying fatigue in workouts lasting 1–3 minutes. Requires several weeks of loading to be effective. Tingling sensations (paresthesia) are normal and harmless.
Protein Powder: Convenient way to hit protein targets when appetite or time is limited. A scoop (20–30 g protein) post-event or between WODs helps support muscle repair and recovery. Choose a tested, clean product (whey or plant-based) to avoid contamination risks. Not a direct performance increaser like the rest, but aids in recovery.
Other options: Sodium bicarbonate may aid very short, high-intensity events, but it often causes GI issues and should only be used if practiced. Beetroot juice/nitrates may provide small endurance benefits, while tart cherry juice and omega-3s can support recovery and reduce inflammation between days.

For most CrossFit athletes, caffeine, creatine, and beta-alanine are the best-supported choices, while other aids can be layered in if they fit your event profile and tolerance.

Conclusion: Key Takeaways for Your Multi-Day Fueling Strategy

Fueling and hydration can make or break your performance in a multi-event CrossFit competition. By following a well-devised nutrition plan, you treat your food and drink as another piece of equipment for competition day – just as important as your lifting shoes or gymnastic grips. Here’s a summary of actionable tips to implement this performance nutrition plan:

Carb-Up for Competition: In the days leading up to a competition, increase your carbohydrate intake to ensure your glycogen stores are full. During competition, center each meal and snack around carbs (think rice, oats, fruits, potatoes, sports drinks) to continually replenish your fuel between events. This multi-day fueling strategy keeps your energy high from the first event to the last.
Eat at the Right Times: Plan a hearty but easily digestible meal 2–3 hours before your first event, plus a light carb-rich snack about an hour prior. After every workout, eat immediately, within 30 minutes, to kick-start recovery. Pair fast-digesting carbs with 15–25 g of protein in that recovery window for optimal muscle glycogen repletion and repair. Follow up with a larger meal 1–2 hours later if scheduling allows.
Choose Easily-Digested Foods: Competition day is not the time for heavy, greasy, or high-fiber meals. Stick to familiar foods that you know sit well. Avoid high fat and fiber until after the competition. Opt for foods like bananas, pretzels, bread, pasta, crackers, yogurt, lean protein, and sports drinks or shakes. These will digest quickly and provide quick energy without stomach discomfort.
Hydrate, Hydrate, Hydrate: Stay on top of hydration from morning to night. Begin each day well-hydrated (urine pale yellow) and sip fluids regularly – don’t wait until you’re thirsty. Use sports drinks or add electrolytes if you’re sweating a lot to replace sodium and other minerals. A good rule is to drink about 20–24 oz of fluid for every pound lost during each event. Weighing yourself (if possible) or monitoring urine color can guide your fluid needs. Start the next event (and the next day) fully rehydrated.
Plan and Pack: Come to the competition with a nutrition game plan and the supplies to execute it. Pack a cooler or bag with your go-to foods, recovery shakes, water bottles, electrolyte mixes, etc.. This way you’re not at the mercy of whatever food vendors are selling (which might be unhealthy or untimely). By having everything ready – from pre-measured protein powder to fruit and sandwiches – you can focus on your performance, not scrambling for food.
Leverage Supplements Wisely: If you choose to use supplements, stick with evidence-backed ones and use them in moderation. For example, consider caffeine for a boost in focus and power (but time it to not disrupt sleep), creatine to support strength and repeated sprints, or beta-alanine to buffer fatigue. Don’t try new supplements on competition day, and remember that no supplement can compensate for poor nutrition or lack of preparation.

By following these strategies, you’ll be treating nutrition and hydration as integral parts of your competition plan. Proper fueling can help you maintain high performance in each event, recover faster for the next, and sustain your intensity across multiple days. In CrossFit, as in any sport, performance nutrition for CrossFit competitions is often the X-factor separating those who hit a wall on day two from those who finish strong. Plan ahead, listen to your body, and treat your nutrition plan as the first event of the competition. With practice and attention to detail, your next multi-day CrossFit competition will see you performing at your peak, powered by optimal fuel every step of the way. Good luck, and happy competing!

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Q&A: Fueling for Multi-Day CrossFit Competitions

Q: How many carbs should I eat during a CrossFit competition?
A: Aim for 8–10 g/kg/day in the 1–2 days before competition, then 1–3 g/kg 2–3 hours before your first event. Between events, refuel with 1.0–1.2 g/kg/hour if you have less than 8 hours before the next workout.

Q: Do I need to fuel during a WOD?
A: Usually no — most CrossFit workouts are short enough that intra-workout fueling isn’t needed. For longer endurance-style events (>60 minutes), target 30–60 g carbs/hour from sports drinks, gels, or chews.

Q: What’s the best protein strategy for recovery?
A: Get 0.25–0.4 g/kg protein (about 20–30 g for most athletes) within 30 minutes after each WOD, paired with carbs in a 3–4:1 ratio. Repeat with balanced meals throughout the day to hit 1.6–2.2 g/kg/day total.

Q: How should I hydrate during multi-day competitions?
A: Start the day well-hydrated, sip fluids every 15–20 minutes, and replace 125–150% of fluid lost post-event. Aim for 300–600 mg sodium per liter of fluid (≈2,000–4,000 mg/day if sweating heavily).

Q: Which supplements are worth it for CrossFit competitions?
A: The most evidence-backed are caffeine (3–6 mg/kg pre-event), creatine monohydrate (5 g/day), and beta-alanine (3–6 g/day, loaded in advance). Protein powder is convenient for hitting recovery targets. Others (like nitrates or tart cherry juice) may help in specific scenarios but should be tested in training first.

Q: What should I eat for dinner after a competition day?
A: Focus on a carbohydrate-rich meal (1.5–2 g/kg carbs), 0.3 g/kg protein, and some healthy fats. Think rice or pasta with lean protein and vegetables, plus a sodium source to replace sweat losses. This helps refill glycogen and supports overnight recovery.

Daaf Egberts