Fueling for the open 2026

Tomorrow isn’t about a perfect nutrition plan.
It’s about not under-fueling and regretting it halfway through.

Whether you’re officially doing the CrossFit Open workout or just jumping into Friday Night Lights for fun — here’s what to do.

Morning Of (2–3 Hours Before)

Keep it simple. Familiar foods only.

Aim for:

• 25–40g protein
• 40–60g carbs
• Low fat
• Low fiber

Easy Options:

• Protein oats + honey
• Greek yogurt + berries + granola
• Egg whites + sourdough
• Protein shake + banana + toast

Nothing greasy.
Nothing new.
Nothing that makes you question your life choices mid-burpee.

60 Minutes Before Your Heat

Top off carbs. Small and fast.

• Banana
• Rice cakes + honey
• Applesauce pouch
• Electrolytes in water

You should feel ready — not stuffed.

Fueling For The Rest Of The Day

Even if you only do one attempt, adrenaline + intensity will spike your system.

After your workout:

Within 60 minutes:

• 30–40g protein
• 40–80g carbs
• Fluids + sodium

We'll have our 1st phorm table on hand with post workout shake! 

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Then continue eating balanced meals every 3–4 hours:

• Protein at every meal
• Carbs don’t disappear after the workout
• Moderate fats

This is NOT the day to:

• Skip meals
• “Save calories”
• Go super low carb
• Eat nothing all day then demolish snacks at night

That rollercoaster ends badly.

Hydration Rule

Start early.
Sip all day.
Add electrolytes if you sweat heavily or are hanging around the gym for hours.

Tomorrow is about performing, having fun, and not fading halfway through.

Fuel like someone who wants to feel strong — not survive on vibes and caffeine.

If you need extra tips, book your nutrition consult with Lu.

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