I know that somewhat traditionally people tend to eat lots of starches and carbs to fill glycogen stores (like the carbo loads the night before highschool football games), but this seems more difficult from a Paleo perspective. I have a Crossfit competion coming up and I was wondering what I should be eating in the days before, and even more specifically the night before and morning of for maximum performance. Does anyone have any experience with this or suggestions as to what to eat? Thanks so much.
I don't have time to do the in depth answer I would love to do, but I wanted to get you at least somewhere to start.
First of all, if this event is coming up soon, like in the next 2 weeks, I wouldn't change anything you are currently doing. You don't want to confuse your body now.
If you do have time to test some things out there are some great ideas for endurance/event training in these threads:
I've been a crossfit competitor for 3 years now and one of the most important things I learned is to not change anything you're doing just because you have an event coming up. Just make sure you're prepared at the event for post-workout fueling/hydration etc. So plan ahead so you can pack food and snacks accordingly. It is more important that you take a rest day and get a couple days of awesome sleep beforehand. That will make more difference than anything. I asked Matt Lalonde the same question and he actually told me something interesting that I might try one day. He said to go super low carb for about a week until 3 days prior to competition, then gorge on starchy carbs like sweet potato/yams to jam pack your glycogen and energy stores. I've not tried it yet, but it makes some sense why this might work.
I prefer to take a week with a bit easier training (maybe one short metcon/low volume strength workout on 90% effort). The last day or two, I rest and consume a shitload of nutrient dense calorie rich food. I totally agree with Dr. Ryan regarding the post workout nutrition/hydration.
Hack my Paleo + Morning Crossfit Diet 2 Answers