It’s race week: you’ve completed all your training for HYROX, you feel ready and raring to go and primed to put your hard work to the test – but how do you ensure your nutritional choices maximise your performance potential?
Fuelling yourself correctly in the immediate run-up to the race, in addition to your training, is integral to making sure all your countless hours in the gym and running the streets don’t go to waste.
As HYROX is an endurance event, it is essential your body is hydrated and topped up with carbohydrates to ensure you feel your best from the start all the way through to stepping over the finish line.
As the Official European Nutrition Partner for HYROX, foodspring has provided performance nutritionist-approved top tips to get you to the end in the fastest time possible.
RACE WEEK
- Drip-feed calories and carbohydrates over the week and don’t follow the urban myth of simply eating a massive bowl of pasta the night before
- As you will likely be travelling on race day, prepare and plan your food so you have everything you need and don’t have to rely on buying something out which doesn’t tick all the nutrition boxes
RACE DAY
- Practice your meals and snacks before competition day and only use something you’ve tried before
- Have your usual breakfast
- Have a set plan of what you are going to eat and when in relation to your race time
- Hydrate early and stay hydrated throughout the course of the day. You could easily overheat during the event and will also need to manage your hydration after the race to replenish all the minerals you have lost
- Carbohydrates are essential; consume them before, during and after the event
- Use liquid as well as solid nutrition as the latter can sometimes sit better in your stomach when exercising, particularly during a long event
WHAT TO EAT PRE-WORKOUT
15-20 minutes before your start time you should have your final portion of carbohydrates as well as Energy Aminos to provide you with a last-minute boost.
The Energy Aminos include caffeine to supply the ultimate kick; piperine which increases nutrient absorption as well as boosts brain function; amino acids and BCAAs and Vitamin C, B3 and B12:
- Vitamin C contributes to the normal function of the immune system
- Vitamin C, B3 and B12 contribute to normal energy-yielding metabolism
- Vitamin C and B3 contribute to the reduction of tiredness and fatigue
WHAT TO EAT INTRA-WORKOUT
- Competing as an individual
- Use a carb gel, small snack or liquid carbs around 30-40 minutes in and every 20-30 minutes thereafter until finished
- Competing as a pair
- As above – take around 30-50 minutes in (depending on your predicted finish time)
- Competing in a relay
- Your segment will be too short to make a difference so make sure you are properly fuelled before the event
WHAT TO HAVE POST-WORKOUT
It is integral to get carbohydrates and protein in within an hour after you’ve finished to replenish your glycogen stores and provide your body with the amino acids necessary to repair and rebuild muscles, thus aiding recovery and minimising your DOMS (Delayed Onset Muscle Soreness).
Clear Whey
The perfect refreshing protein boost that’s easy to stomach after exercising, particularly if you don’t fancy the traditional milky whey.
Recovery Aminos
Another essential to take care of your muscles post-race which combines L-glutamine and high-quality BCAAs in a 2:1:1 ratio.
L-glutamine, a vital amino acid; dextrose and maltodextrin provide quickly available carbohydrates all of which replenish your glycogen stores after exercise.
COMPETING IN AN AM HEAT
- Upon waking
- Hydration tablet in water
- 0700
- Breakfast: peanut butter and banana porridge with cinnamon and greek yoghurt
- 90 minutes before the event
- Snack: high-carb snack or liquid carbs
- 15-20 mins before the start
- foodspring Energy Aminos and additional carb source
- Race time
- Intra-workout
PM Heat
- Upon waking
- Hydration tablet in water
- 0700-0800
- Breakfast: peanut butter and banana porridge with cinnamon and greek yoghurt
- 2-3 hours after breakfast
- Snack: high-carb snack or liquid carbs
- Lunchtime
- Lunch (chicken wrap) or another snack
- 90 minutes before the event
- Snack: high-carb snack or liquid carbs
- 15-20 mins before the start
- foodspring Energy Aminos and additional carb source
- Race time
- Intra-workout