Fueling Female Athletes: 5 Nutrition Tips for the CrossFit Open

The Open has a way of bringing out the best in athletes — and also the nerves, the what-ifs, and the “why did I eat that” moments right before a workout. Whether it’s your first Open or your tenth, your nutrition strategy can make or break how you feel under the bar. Here’s what I tell my athletes to focus on.

Time Your Nutrient Intake

You want a solid meal 2-3 hours out — think complex carbs, 30-40g of protein, and some healthy fats. Nothing fancy, nothing new. Just food you know sits well and gives you steady energy. Then 20-30 minutes before you go, grab some fast-digesting carbs to top off your tank. A liquid carb source works great here, or honestly? Gummy bears. Yes, really. Don’t overthink it.

Stay Hydrated

This one sounds basic but it’s worth saying out loud: drink water all day, not just in the hour before your workout. And if you’re in your luteal phase, pay extra attention — your hydration cues can get thrown off during this time, so you might not feel as thirsty as you actually are. Don’t wait until you’re dragging to start drinking more.

Manage Pre-Workout Nerves

Open nerves are real, and they can absolutely mess with your gut. If you tend to get a nervous stomach, this isn’t the day to test a big new meal. Keep it simple and easy to digest — chicken and rice beats steak and broccoli every time before a workout. Go lighter on volume if needed and make sure carbs are the star of the show.

Experiment Before Game Day

Please don’t try something new on Open day. Use your training weeks to figure out what actually works for your stomach and your performance. Keep notes if you need to. The athletes who nail their pre-workout nutrition aren’t doing anything magic — they just know their body because they’ve paid attention.

Don’t Skip Post-WOD Nutrition

I know you’re tired. I know you want to collapse. But getting protein and carbs in within 30-60 minutes after your workout matters — especially if you’re doing a redo or have another session coming up. This is how you recover faster and show up feeling human again for the next one.

The Open is hard enough on its own. Your nutrition doesn’t have to be another variable working against you.

Want to know exactly how much you should be eating to support your training and feel your best through the Open and beyond? That’s exactly what we dig into inside Fueled to Perform — check it out!