26.1 CrossFit Open Nutrition Strategy
Fuel for the Work Required. Recover for the Week Ahead.
It’s Open season!! The most WONDERFUL time of the year ;)
Three weeks. Three workouts.
No idea what’s coming!!! Isn’t that so fun?
It’s WONDERFUL isn’t it?! :)
That unpredictability is part of the fun, but it’s also where people start overthinking their nutrition.
Let’s not do that this year! We are here to help!
The Goal: stay consistent with what you know works.
The Open is not the time to:
Crash diet
Try new supplements
Skip meals because you’re nervous
Dramatically change your macros
Performance comes from your consistency. We don't need to make any last-minute tweaks that change anything up too much. For most athletes, your Open nutrition strategy will look a lot like a normal training week.
Do you need a refeed?
Probably not.
Most Open workouts are:
High intensity
Short to moderate duration
Glycolytic dominant
That means we care more about accessible carbs around the workout, not a 24-hour carb overload. Instead of a full refeed, consider a slight carb bump on game day.
26.1 IS….
Goodness gracious, that's a lot of wall balls. PLEASE make sure you warm up properly for this workout as this IS 246 wall balls if you get through it all! However, there IS a 12 minute time cap, so that’s nice ;)
Game Day Carb Strategy
We recommend a small increase in carbohydrates on the day you test, typically around your pre/intra window.
That might look like:
A carb supplement
Gatorade or coconut water
Rice cakes + honey
Bagel with jam
Applesauce or sport gels
Please don’t eat new foods and nothing that will bother your stomach!!! Only foods you’ve already trained with and are already in the foods you’ve eaten and your body knows.
Fueling Based on Workout Time
Morning
You’ll likely have 1 meal beforehand (1.5–2 hours pre-workout).
Meal breakdown example:
~20% protein
~25–35% carbs
Lower fat
EXAMPLE: If your macros are 150P / 300C / 70F, that might look like:
30g protein
75–105g carbs
~10g fat
Optional: 20–40g fast carbs 15–30 minutes before if tolerated.
Midday
You’ll likely have eaten 2 meals.
Meal 1: balanced, slightly higher fat
Meal 2 (1.5–2 hrs pre): higher carb, lower fat
If your macros are 150P / 300C / 70F, your second meal may look similar to:
30g protein
75–105g carbs
~10g fat
Add quick carbs pre/intra if you need it.
Friday Night Lights
You’ll likely have time to get 3 meals in.
The key:
Distribute protein across the day
Keep fats moderate and heavier in the morning
Shift carbs heavier in your final pre-workout meal
Again, no surprises. Just execution!!!
Workout Repeats
Keep protein steady.
Slightly increase carbs if overall volume is higher.
Get carbs + protein within 60 minutes post-workout.
Recovery is what allows performance next week.
Hydration: underrated but critical
Start 48 hours before testing:
Increase fluids slightly
Add electrolytes
Lightly salt meals
Dehydration will tank performance faster than slightly under-eating.
Final Reminders
Stick to training day macros
Slight carb bump near the workout
Nothing new
Fuel even if nerves suppress appetite
Prioritize sleep + recovery
The Open is about showing up prepared!!! Try not to worry too much about being PERFECT! Execute your plan, fuel like the athlete you are, have fun!
Let’s make 2026 your strongest one yet!
Black Iron Performance Team
