SURVIVING THE

THE NUTRITION GUIDE

What should I have on my backpack?

On compe ve days, a well prepared backpack is a life insurance. Make sure you have everything you need
to properly recover, refuel and repair. Program your meals so that you don’t have to depend on what is
available during the events. Here are some prac cal and carb loaded foods to help you:

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Some bullet advices for compe ve days:

Before and during events, it’s not suppose eat as healthier as possible. Instead, you need to focus on
carbs, including sugars. Eat a moderate amount of proteins, and avoid fats and big amounts of ber.
Sodas and fruit juices, cereals bars, fresh fruits and dehydrated fruits, are very welcome.

Eat as many carbohydrates-rich foods as you can (before and between events), but always keep your
gastrointes nal comfort as a priority.

A shake with whey protein and maltodextrin/dextrose or any other powder carbs source (such as rice
our) is a prac cal and easy way to ingest a recovery meal. Try 30 g of whey with 60 to 80 g of carbs.
If you tolerate, 400 ml of chocolate milk is also a very good idea.

As main dishes, choose high glycemic index foods: roasted sweet potatoes, whole or mashed, is a
great op on. Boiled pasta or white bread are also ok. Regarding protein, choose prac cal op ons:
canned tuna, or even grilled chicken/turkey breast.
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How to organize the day: an example.
 Nutri onal supplements
Regarding supplements, you must only consider those you’ve already been introduced to. It’s crucial that
you do not try any of these supplements if you’ve never done it before (in training and/or compe on.

Beta-alanine
A precursor of carnosine, an intracelular pH bu er.
Dosage and ming: due to its chronic supplementa on protocol, keep the usual prac ce.

Bicarbonate
An extracellular pH bu er. Although powerful, might be an enemy for your
gastrointes nal well being.
Dosage and ming: due to its chronic supplementa on protocol, keep the usual prac ce.
Especially for this one: do not try this at the event day.

Crea ne
Increases phosphocrea ne content in muscle cells, leading to more power and strength.
Dosage and ming: due to its chronic supplementa on protocol, keep the usual prac ce.

Ca eine
Increases performance via s mula on on the central nervous system, mainly as an
antagonist of the adenosine receptors.
Dosage and ming: ca eine pills, energy drinks (such as Red Bull), co ee, pre-training
supplements (such as Big Shot) and other ca eine sources are good op ons. Consider
the common one, and take it 45 min to 1 hr before each event. Take cau on when you’re
in a late night event, once it might disrupt your sleep. Do not take more than two at the
same day.

Nitrates (Beet it)

Increases vasodila on, allowing to perform longer at high intensity.
Dosage and ming: Take 1 Beet it bo le, 1h30min before each WOD. Do not take more
than two at the same day.
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Doubts?
I’ll be constantly available, in case you have doubts. Sendo me a message via WhatsApp (00351 912898560)

© 2019 António Pedro Mendes