As the CrossFit Open approaches, it’s not just our training that deserves attention—our nutrition is key to showing up as our best selves. The Open is more than a global competition; it’s a celebration of effort, community, and what we’re truly capable of. Here’s how to fuel up, CrossFit Mendip style, so you’re ready for every rep, every round, and every high-five in the gym.
Real Food First
The foundation of CrossFit nutrition is simple: eat real food. That means meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Real food is what your grandparents would recognize—beef, eggs, apples, potatoes, yogurt, rice, berries, spinach. These foods fuel performance, recovery, and steady energy without the crashes of ultra-processed snacks.
Protein: Your Performance Powerhouse
Aim for 0.7–1g of protein per pound of ideal bodyweight. High-quality sources like beef, chicken, eggs, fish, and dairy help you recover, build strength, and stay full. Protein is essential for muscle, bone, immune health, mood, and sleep—think of it as your performance cheat code.
Fats: Steady Energy & Hormone Health
Natural fats from whole foods (egg yolks, full-fat dairy, avocados, nuts, seeds, oily fish) provide long-lasting energy and support your brain, hormones, and recovery. Avoid industrial oils and focus on nutrient-dense options.
Carbs: Rocket Fuel for Intensity
Choose whole-food carbs: vegetables, fruits, potatoes, rice, oats. These keep blood sugar stable and provide the glycogen you need for high-intensity WODs and Open efforts. Skip the refined stuff—no sugar crashes here!
How Much Should You Eat?
A good starting point: 40% carbs, 30% protein, 30% fat. For most, that’s 2,500 calories/day (men) or 2,000 (women), but tracking macros with a kitchen scale or app helps you dial in what works best for you. Hydration matters too: drink half your bodyweight (lbs) in ounces of water daily, and don’t skimp on salt—especially if you’re sweating buckets in class.
Micronutrients & Supplements
Eat a variety of whole foods for vitamins and minerals. Animal foods (meat, eggs, dairy, seafood) are MVPs for micronutrients, with veggies, nuts, and seeds rounding things out. Creatine (found in red meat, chicken, fish) can help with sprinting, lifting, and focus—supplement if you don’t eat much of these.
Sleep: The Ultimate Recovery Tool
Protect your eight hours like your Open performance depends on it—because it does. Sleep is the most powerful performance enhancer available, boosting recovery, mood, and results.
Start Simple, Build Consistency
- Cook more meals at home
- Add extra protein to your plate
- Drop ultra-processed snacks
- Drink more water and salt your food
- Prioritize sleep
These small changes add up to better recovery, more consistent training, and a happier Open season.
Community & Accountability
At CrossFit Mendip, we know that shared meals and shared workouts build community. Fuel up, train hard, recover well, and cheer each other on—every step of the way.
Sources: Fuel for the Fittest: Dialing in Your Nutrition Before the Open (Jocelyn Rylee, CF-L4, CrossFit.com, Jan 2026)