25.1 CrossFit Open Nutrition Strategies
FIRST WEEK!! Let’s go!!!!
There are going to be three categories of athletes, in our opinion:
You may be scaling the dumbbell but are otherwise able to complete all movements.
You are in the middle range (Open RX/Quarterfinal/high-level QF athletes) and will be grinding through the workout, hoping to get some solid work in and getting into that round of 6, 7 maybe 8.
You are an elite athlete and will “fly” through this at a steady pace the entire way.
This is a fun workout to kick off the 2025 CrossFit Games Open, even though the pain is going to BE THERE. Pacing, grip management, and not coming out too hot will be BIG here.
The BIN Performance coaches are here to help you this week with your own Black Iron Nutrition strategy. In reality, this shouldn’t be too different from your everyday nutrition strategy, but our goal is to take the stress out of the next couple of weeks and help you create a solid plan based on what you’ve already been doing. This will be especially helpful for those who may need to adjust the day they complete the workout or the time of day (maybe you have to go at 6 PM instead of your usual 7 AM class). We’re also sharing our best recommendations if you plan to redo the workout at any point!
These are our recommendations. It’s not the be-all and end-all, but suggestions from experienced nutrition coaches. As always, consult your coach if you have specific questions about what will work best for you.
25.1 is a 15-minute AMRAP with high reps and high output. We need both aerobic endurance and muscular stamina for this one! Most athletes will be working at an “uncomfortable” effort for the full 15 minutes, so managing carbs for fuel and ensuring proper hydration the day before and the day of will be key. (Nothing will wreck endurance or grip strength more than dehydration!)
We’ll need a blend of both stored and quick-access carbs for energy on this one. To achieve that, one simple suggestion is to have a sugary drink nearby during the later/higher-rep rounds. Take a small sip, swish it around your mouth, and then spit it out if needed, you just have to swish! This essentially tricks your body into perceiving less fatigue without actually taking in extra fuel. We're not risking discomfort caused by actually consuming the drink in such a short rest period. These are our “quick-access” carbs!
As always, these are just suggestions, lean on the things you know won’t upset your stomach. Now is not the time to try something brand new. Stick to what works for you!
Day before workout test:
The day before this workout, we may not need a full-on refeed, but we do need to ensure we’re eating to perform and pushing carbs to our training day numbers—even if you’re resting the day before. Make sure your dinner includes a solid amount of carbs (rice, potato, oats, quinoa, etc.) and a lean protein. Also, be sure to hydrate properly along with your carb intake!
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 redo:
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 25.1 and remember: leave it all out there and start off this year’s Open with a BANG!