30/01/2025
Here are my top nutrition tips for those going into Hyrox this weekend
1️⃣ Not everyone needs to “carb load”
Unless you are an elite athlete who has been practising carb loading, a small increase in the amount of carbohydrates 1 -2 days before is sufficient. My suggestion around 4-5 g /kg is enough and stick to a balanced meal the night before!
The morning of competition, breakfast should consist of higher carbohydrates, moderate protein, low fat and fibre (e.g. overnight oats, protein pancakes, smoothie).
Small snacks should be carb heavy - banana, juice, crumpets, jam honey etc
2️⃣ Know your start time and know your goal finish time. From here, you can plan your food intake.
General of thumb is:
4 hours prior - last main meal
3-2 hours prior - small snack
1-2 hours prior - Another small snack (could be liquid here)
And then depending how long you’re planning to complete Hyrox in, this determines whether you take on more carbohydrates throughout and how much (but please remember this should have been practice prior to competition day)
3️⃣ hydrate! Just 2 to 3% dehydration can cause up to 10-20% reduced performance. Imagine having that amount of reduced performance after all the training you’ve done just because hydration wasn’t on point. Remember, electrolytes are just as important as water in the situation (I recommend .hydration DC: Nicole10). Hydration also starts the days leading up to the event.
4️⃣ If it’s new and you haven’t tried it, don’t try it on Comp day. The number one rule and even if your friends are doing something new but you haven’t tried it, don’t do it… It’s not worth a possible negative effect.
5️⃣ Get a good night sleep 💤 insufficient sleep can impact your performance by decreasing your reaction time, speed, decision making, accuracy and cognitive function. Remember to prioritise your sleep the night before to maximise your performance.
6️⃣ HAVE FUN!!
Comment any questions below ⬇️
