Funny, this exact day last year I was typing a blog due to people approaching me and/or me reading ridiculous articles about losing weight before the open. I believe one Crossfit “guru” told the masses to not even think about being competitive unless you’re around 11 – 13% body fat. “Just focus on losing weight” they said.
All I can do is hang my head and shake it.
There are not ‘have to be’s’ when it comes to competing. There are no rules for going out and trying your best. BUT! There are some guidelines and I’d like to reiterate them again this year. Keep these in mind during tomorrows first gut punch.
- Stay hydrated
First thing in the morning, drink a glass of water. Why? Because you already wake up dehydrated just from breathing all night.
Monitor your urine – drink until it’s clear, but also understand that without proper nutrition and electrolyte balance, even clear pee isn’t a sign of hydration… Also – don’t over do it. Because that will throw your system out of whack as well. Try and get about 8 – 12 ounces every hour. Just sip sip sip.
And here is a dandy little chart to show you how hydration, based on a % of our body weight, effects us.
Starting as low as 2% of your body weight you start to see a decline in sports performance. So do yourself a favor and drink lots of fluids. Get your electrolytes.. 🙂
2. Stop eating shit
There I said it, stop eating so much shit, OK. Eat real, whole, nutritious foods. But also stick to the schedule you are already keeping. So if you often eat 3 meals a day and one snack – don’t suddenly add or subtract anything.
3. Keep your routine
I hope if you regularly going to the gym that you also have created a regular routine with your diet.
If you read some article on what to eat or strategies you want to try… don’t do it.
At this point do not add any new foods or supplements to your diet, and if you do, keep them away from workouts. GI distress is real – and we don’t need someone feeling that “urge” (you know the one I’m talking about) while they attempt a new PR in the clean and jerk.
Eat the foods you regularly eat. Take pre-workouts that you’ve had before or currently take now.
4. Eat a few simple carbs:
Right before the workout and right after the workout. I know that they are usually very short workouts. But some of you will be doing them more than once, some of you will still be working out extra on these days.
15 – 30 grams the hour before will ensure you’re ready to go, and the same amount after will kick start the recovery process and begin repairing the muscle tissue. Be smart. Do NOT over do it either. If you’ve eaten all day long your glycogen stores are full up, anything extra is just going to be processed and stored as fat 😀 No carb loading – that’s a myth.. you know who you are.
Drink a protein shake as well when you’re finished for that anabolism.
And fuel yourself regularly the rest of the day. (or before)
5. Rest and Destress
If you go hard all the time – you aren’t ever going to allow the body to recover. Hopefully you’ve taken it really easy this week as well. I wouldn’t want to go into this broken down.
If you couple this with a high stress job or life and lack of sleep – your body is going to break down.
Take this time to really focus on destressing, however you like to do that. Go for a walk. Read a book. Do yoga. Talk with friends.
I do not recommend drinking alcohol. But, if you can keep it to a drink or two, maybe once a week – go for it. Especially if you already drink. But I’d encourage abstinence until the open is completely over.
Then you can have your freedom… fries.
6. Have some fun and good luck!
Be careful! And stay injury free! Hope everyone has a good time 🙂
One year and one surgery ago.. sure do miss that body.
Nomad Nutrition 