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Nutrition Tips for The Waverly Games by Vanessa Perrone

By CrossFit Waverly | In Uncategorized | on September 12, 2016

You’ve been training for months for the upcoming Waverly Games and getting your mind ready to bring your best. While optimizing your nutrition should be done months in advance, I wanted to give you some last minute tips in preparation for Saturday’s competition.


 The days leading up to the competition


In the days leading up to a competitive event, you want to provide your body with the calories, macro and micronutrients it needs. This means that for anyone following a hypocaloric or restrictive diet aimed at losing weight, put this on hold until after comp day. Under eating is a sure way to hinder your performance on competition day.


A good way to ensure you’re eating enough is to eat regularly. So this week, focus on eating quality foods every three hours from the moment you wake. Also, keep your hydration game strong. Since hydration needs vary from one person to the next, the best way to know if you’re hydrating properly is to look to your urine: it should pale yellow (think lemonade, not apple juice).


The morning of the competition


Proper fueling before prevents hunger, provides the body energy and boosts stamina. Here’s the pre-strategy:


  • Aim to drink about 400-600ml of water 2 hours before start. Since the competition starts at 12pm, do this between 9-11:30 to arrive hydrated.


  • Your pre-event meal should contain carbohydrates, some protein and minimizing fat which makes the meal too long to digest.


  • The closer your meal to your training session and less time you allow for digestion, the higher in carbs and lighter your meal should be, especially for high intensity exercise. Given that the competition starts at noon, your best bet is to have a proper breakfast + a liquid snack. Here are some timing guidelines:


  • 3-4 hours before competition: a high carbohydrate meal including protein and minimizing fat.
  • 1 hour or less before exercise: liquid meal such as a smoothie containing carbohydrates and small amount of protein or an easy to digest snack.


  • Exact timing and composition of pre-training meals is extremely variable, so stick to familiar foods that settle well.


  • Finally, test any pre-competition meals or snacks ahead of time. Since nerves may kick-in the day of the competition, knowing that your nutrition has been tested in advance is extra weight off your shoulders!


During the competition

The competition itself will consist of a total of 3 or 4 15-minute WODs, with WODs every hour. The fourth WOD is the final, should you make it.


  • While water is typically sufficient for training sessions lasting less than an hour, given the back-to-back nature of the competition, a sports drink providing carbohydrates for energy and electrolytes to optimize your hydration is best.
  • The amount of fluids to drink depends on individual sweat losses but a good rule of thumb is 6-8 ounces every 15 minutes.


After the competition

Fueling after exercise stops muscle breakdown, optimizes recovery and replenishes the glycogen stores used during training.


  • Eating a combo of carbs and protein within 45 minute of completing is most effective to maximize recovery, with 20-25g of protein best for most people.
  • Your post-workout can be a bar, a shake, a snack of greek yogurt and fruit or a fully balanced meal. This entirely depends on where you are and what’s available to you.


Bring it!

Wishing you the best success on Saturday. I will be at the competition to cheer your on and will also have some snacks at my stand to keep you fueled. Be sure to stop by! Finally, I’ve put all these tips into a handout for you, it want to print it and stick it on your fridge, go for it. Click HERE to download my what to eat for training handout.

P.S. Want more tips like these? Get on my mailing list for more!


Phillips, S. & Van Loon, L. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29 Suppl 1, S29-38.

Shirreffs, S. & Sawka M. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29 Suppl 1, S39-46.

Vanessa Perrone RD, MSc

Registered Dietitian Nutritionist, Owner Motive Nutrition

Vanessa Perrone









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