19.1 Crossfit Open Nutrition Strategy

Can you believe it’s already here?! Well it is.

HBCD is Highly Branched Cyclic Dextrin. This stuff will be your best friend during the Open – or during any competitive crossfit event for that matter. I would highly recommend buying some, but if you’re on a tight budget then regular Dextrose will do a pretty good job as well. It’s just not *quite* as awesome. Basically HBCD is a fast-digesting carb molecule that can give you a rapid but sustained release of glucose. This means that your energy will be sustained if you use it pre-workout and your recovery is going to happen faster when you take it post-workout. The only thing is that you don’t want to take too much before a workout because you don’t want that blood to be working in your digestive system when you need it to be in your muscles.

See Nathan at YTFS to get yourself some Super Carb!

If you’re going to go the regular dextrose route then you might try powdered drink mixes like country time lemonade, tang, or koolaid. They will have the same effect, but won’t be digested as quickly.

Before attempting 19.1 make sure that you have a meal around 90 minutes beforehand. You can do this particular workout fasted. Keep that meal lower in fats and fiber so that you can easily digest it and it won’t interfere with your performance. Don’t eat anything you’re not used to eating!! Don’t go eat a bagel if you never eat bagels.

Example of a good preworkout meals:

  • lean ground beef with white rice (white rice is easier to digest).
  • chicken and sweet potato.
  • turkey meatballs with gluten free spaghetti.

Basically a lean protein and an easy-to-digest carb that you are used to eating.

You can sip some BCAA’s leading up to the workout, but doing it on a relatively empty stomach is good in this case because it’s just all grind and no skill. You’ll need all that blood to be in your legs and not your stomach.

After 19.1 for recovery make sure you get 25-50 grams of HBCD (Super Carb). You can take it by itself, but I like to mix mine with some whey protein isolate. My favorite is the orange mango super carb mixed with vanilla protein. It’s like a post-workout creamsicle!

Your inflammation levels will be pretty high after this one, so you will benefit from choosing anti-inflammatory foods and getting plenty of water and sleep. Stretch, foam roll, relax.

Some anti-inflammatory foods to shoot for:

  • Fish
  • Spinach
  • Turmeric
  • Ginger
  • Chia Seeds
  • Nuts
  • Blueberries
  • Broccoli
  • Cherries
  • Beets
  • Garlic

Hope this post was helpful to anyone doing the open looking to fuel their recovery the best way they can! Good luck in the Open and most importantly, have fun!  

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(P.S. my favorite open strategy videos are The Outlaw Way! Go to their facebook page and watch 🙂