26.2 CrossFit Open Nutrition Strategy
You should go into this workout with an ideal place that you want to finish. If you are shooting for your first pull up this is a 5-ish minute workout and we don't need to focus on fueling strategies as much as we need to focus on pacing and execution. Trust your training!
Finishing the round of 20 chest to bar pull ups would put you at about the 9-12 min mark. For a workout of that length, we can keep your typical pre-fueling strategies the same. Make sure that you're eating a carb-dense meal 60-90 minutes beforehand of solid foods, things that you have eaten before and are familiar with.
For those who aim to finish - this is going to be a hustle and you WILL want to get in some pre-workout carbs as close to your start as possible. Something liquid while warming up would be a great option. Gatorade, fruit juice, or a sports drink powder (skratch, tailwind) mixed in water or fruit juice would be a good option.
Are you currently in a deficit? During these open test workouts, we would recommend increasing your carbs by 15% of your prescribed daily carb intake before/after your testing.
Planning to scale? That makes this a 15 minute workout which is within your typical training domain. If you are approaching the workout with an intensity that leaves you on the floor, or red lining - eating 35% of your today daily carb intake around, and immediately after your workout will elicit your best performance and recovery.
Fueling Based on Workout Time
Morning
Training first thing in the morning? Let’s focus on simple carbs and hydration. 30-40C via liquid sources are a great option here - that could look like:
20 ounces gatorade
8-12 ounces of fruit juice
12 ounces of coconut water
Once you’ve done your workout, get a balanced, solid meal in as soon as you can - prioritizing simple carbs, complex carbs, a protein source and minimal fat to kickstart your recovery and replenish glycogen.
Meal breakdown example:
~20% protein
~25–35% carbs
Minimal/No fat
Midday
You’ll likely have eaten 2 meals.
Meal 1: balanced, slightly higher fat
Meal 2 (1.5–2 hrs pre): higher carb but low fiber, moderate protein, minimal 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.
We recommend a carb increase if you are repeating the workout in addition to your scheduled training.
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
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
