24.2 Nutrition Strategy From Our Performance Team

LET’S GO!!!! Just like that, we are rolling into week 2 of the 2024 CrossFit open. The nerves are still in the mix, but we have gotten our toes in the water and know that the training we have been putting in will shine through. It’s time to put our heads down and WORK, let’s have some fun with this twenty-minute grind. 

The BIN Performance coaches are here to help you again this week to come up with your own Black Iron Nutrition Strategy. In reality, this should not be TOO different from an everyday nutrition strategy you have, but our goal is to help take the stress out of the next couple of weeks for you, and help you come up with your own solid plan based on what you’ve already been doing. This will be particularly helpful for those who may have to change the day they are doing the workout, the time of day (maybe you have to go at 6pm instead of your normal 7am class time), and we are going to also give our best recommendations if you are going to be redoing the workout at any point!

These are our recommendations. It’s not an end all be all, but some suggestions from some nutrition experts! As always - consult your coach if you have any specific questions on what will work best for YOU!

We are all going to be moving for 20 minutes but as individual athletes, we all have different expectations, some athletes are getting 5 rounds, others aiming for 6-8, and of course, those who are aiming for 8+ – God speed. Since we are going to be dipping into our glycogen stores here we want to get a solid refeed the night before you complete the workout. Based on your goals we are recommending you increase your carb to 10-15% if you’re aiming for around 5+ rounds, 15-20% if you’ll find yourself in the 6-8 round range, and 20-25% for anyone shooting for 8+ rounds. 

24.2 is long, cardio-heavy, and includes a considerable amount of jumping. Keep that in mind as you determine your pre-workout food choices and timing. If you have sensitive or slow digestion, don’t be afraid to lean into sipping (please don’t chug!) liquid carbs for your pre-workout nutrition. 

As always, these are just suggestions, lean on the things you KNOW will not upset your stomach. Now is not the time to try something brand new. Stick to what you know! 

DAY BEFORE WORKOUT TEST:

Depending on when you are reading this, we are recommending you get a Refeed day in. If you're here to have some fun, get more double than ever before, and hit that 5-round range, 10-15% increase is perfect, those who are shooting for 6-8 we suggest that an increase of 15-20% and for all those athletes burning it down in the fast lane with 8+ rounds we suggest 20-25% increase. 

DAY OF WORKOUT:

On the day of, we are recommending a slight increase (15-25% carb increase), but by way of your normal pre/intra workout carbs.

IF YOU PLAN ON HITTING THE WORKOUT IN THE MORNING:

We assume you will only have one meal before the workout: Eating your meal 1.5-2 hours before hitting the workout is ideal to help with digestion.

Percentage of your macros to eat in Meal 1:
20% protein, 25-35% carbs, 15% fat 

Ex: if your total macros are 150 protein, 300 carbs, 70 fat, this meal would have 30g protein, 75-105g of carbs, and 10g of fat.  

IF YOU PLAN ON HITTING THE WORKOUT IN THE AFTERNOON:

This should allow you to get in at least 2 meals before hitting the workout. 

Percentage of your macros to eat in Meal 1: 
20% protein, 15% carbs, 20% fat

Ex: if your total macros are 150 protein/ 300 carbs/  70 fat, this meal would have 30g protein, 45g of carbs, and 14g of fat

Percentage of your macros to eat in Meal 2: 
20% protein, 25-35% carbs, 15% fat

Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat

IF YOU PLAN ON HITTING THE WORKOUT IN THE EVENING (FRIDAY NIGHT LIGHTS):

This should allow you to get in at least 3 meals before hitting the workout

Percentage of your macros to eat in Meal 1: 
25% protein, 15% carbs, 25% fat

Ex: if your total macros are 150 protein/ 300 carbs/  70 fat, this meal would have 37g protein, 45g of carbs, and 17g of fat

Percentage of your macros to eat in Meal 2: 
25% protein, 30% carbs, 20% fat

Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 37g protein, 90g carbs, and 14g of fat

Percentage of your macros to eat in Meal 3: 
20% protein, 25-35% carbs, 15% fat

Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat

IF YOU PLAN TO RE-DO:

Be sure to give yourself ample time to recover so you can feel your best hitting this workout a second time. Chat with your coach to create the best strategy for nutrition on your re-do day, but likely you will do the same as above! 

GOODLUCK to EVERYONE completing 24.ROLLINS (24.2) and remember YOU GOT THIS. 

Your BIN Performance Team