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April 17, 2015

Wondering what to eat the day of competition? Below are a few guidelines to help you maximize your performance via proper fueling.

  • Don’t make any game day changes.

    • If you don’t normally eat a 7 course breakfast 45 minutes before you PT, don’t start doing it tomorrow.

  • Don’t decide to try a new, “this is what I saw Annie Thoisdottir eating”, food on game day.

    • If you don’t normally eat goat-meat sausage sticks and drink fermented yak’s milk, don’t try it tomorrow.

  • Don’t compete on an empty stomach.

  • Don’t try to go the entire day without eating.

  • Don’t try to limit the amount of water your drinking because you’re worried your bladder is going to tap out 2 minutes before your heat starts.

What should you do?

  • Eat a normal breakfast, just like you always do. If you are still not eating breakfast before you PT, then you are probably going to ignore everything in this write-up anyway and there is no longer hope for you.

  • Bring lots of easy to eat food, that you tolerate well. Examples that work for most folks:

    • Hard boiled eggs

    • Almonds

    • Bananas

    • Oranges

    • Apples

    • Cheese sticks

    • PB&J sandwich

    • Fruit and nut balls

    • Jerky

    • Protein shakes

    • Honey and coconut oil

    • Coffee, coffee, coffee, more coffee


  • Eat meals through out the day consisting of food from the above list (or a list of your own). A PERFECT time to eat is immediately after you finish each of your WODs.

  • About 20 minutes before your heat starts eat something small (from the list). My favorite is a banana and protein shake OR a protein shake made with coffee and a few spoonfulls of coconut oil and honey.

  • Drink tons of water throughout the day. If you stop in the middle of one of your workouts because you need to take a sip of water – you’re fired. Drink enough water throughout the day so that you are not thirsty. Drink BEFORE you are thirsty. Tomorrow, drink AT LEAST a quart of water with each of your post-WOD recovery meals.

Let me know if you have questions.

Semper Fi,
Coach Robby

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