Hyrox, the grueling fitness challenge that pushes your limits, demands meticulous preparation. To ensure you're firing on all cylinders when you take on Hyrox, we’ve crafted a comprehensive nutrition plan designed to help you conquer this formidable event.
Pre-Hyrox Nutrition (1-2 Days Before):
In the days leading up to Hyrox, proper nutrition is key. Here's how to load up:
- Carbohydrate Loading: Aim for 60-70% of your daily calories from complex carbohydrates like oats, quinoa, brown rice, pasta, sweet potatoes, and fruits. Aim to get between 8 to 12 grams of carbohydrates per kilogram of body weight. For example, if you weight 50kg, 3 days before the race you would start off with: 50 x 8g of carbohydrates, which would equal to 400g of carbohydrates. You can then increase your intake up to 12g per kilogram leading up to the race.
- Lean Protein: Ensure you get enough lean protein from sources like chicken, turkey, fish, tofu, or legumes to support muscle repair and maintenance. It is also recommended that you supplement your diet with a high quality protein powder.
- Healthy Fats: Incorporate healthy fats from avocados, nuts, seeds, and olive oil for sustained energy.
- Hydration: Begin hydrating with at least 2-3 liters of water per day.
Pre-Hyrox Dinner (Night Before):
Opt for a balanced and easily digestible dinner to prevent discomfort during the event. Consider grilled chicken, quinoa, and steamed broccoli. Avoid heavy or rich foods.
Pre-Hyrox Breakfast (Morning of):
Choose a balanced meal with plenty of carbohydrates for sustained energy:
- Oatmeal with Protein: Start your day with a bowl of oatmeal topped with a scoop of a high quality protein powder, nut butter, banana slices, and a drizzle of honey. This combination provides both carbohydrates and high-quality protein to fuel your Hyrox journey.
- Supplement with a Carbohydrate Drink: Go for drink that will build up your glycogen storage approximately 30 minutes to an hour before the race to ensure you’ve got plenty of fuel to burn during the grueling race. For optimal performance, we’d recommend taking a caffeine-free pre workout with electrolytes that can help keep you focused and hydrated at the same time, especially for an endurance event such as Hyrox.
- Hydration: Ensure you properly hydrate yourself with at least 1 liter of water. We’d also recommend taking 2 hydration tablets or a sports drink that contains electrolytes.
During the Event:
Maintaining energy levels and staying hydrated during the event is vital. Here's your on-course focus:
- Stay Hydrated: Sip on a sports drink that provides electrolytes and carbohydrates to prevent dehydration and keep your energy levels stable.
- Energy On-the-Go: Carry energy gels or chews to consume during the event. These will be your secret weapon for replenishing carbohydrates and electrolytes while keeping you in the game.
- Water Breaks: Continue to drink water at regular intervals, especially if the weather is hot or you're sweating heavily.
- Electrolyte Balance: On particularly hot days or if you're prone to heavy sweating, consider adding salt tablets to maintain electrolyte balance.
After conquering Hyrox, proper recovery is paramount for your overall well-being and future performance. Here's your post-Hyrox recovery plan:
- Protein Refuel: Within 30 minutes after the event, consume a rapid assimilation protein to kickstart muscle recovery. Options include protein bars, bananas or Greek yogurt with berries.
- Carbohydrate Replenishment: Replenish glycogen stores with a glycogen replenishment formula or a balanced meal containing carbohydrates like white rice, white potatoes, or pasta.
- Hydration: Continue drinking water and electrolyte-rich beverages to rehydrate and support your body's recovery process.
- Stretch and Recover: Incorporate light stretching to prevent muscle soreness and enhance flexibility. Consider a foam roller or a brief yoga session to aid recovery.
10 Types of Foods to avoid
- High-Fat Foods:
- Fried foods
- Greasy or heavily sauced dishes
- Fatty cuts of meat
- Excessive amounts of cheese or high-fat dairy products
- Heavy, Rich Meals:
- Creamy soups and sauces
- Large portions of red meat or high-fat proteins
- Excessively spicy or heavily seasoned foods that may upset your stomach
- High-Sugar Foods:
- Pastries, donuts, and other sugary baked goods
- Sugary sodas
- Excessive candy or sweets, which can lead to energy crashes
- Excessive Fiber:
- While fiber is important for overall health, too much of it right before the event can lead to digestive discomfort. Avoid large amounts of beans, lentils, and high-fiber grains like bran cereals.
- Dairy Products for Some Individuals:
- Dairy can be problematic for some people, leading to digestive issues. Consider your personal tolerance for dairy, and if it doesn't sit well with you, choose lactose-free alternatives.
- Foods High in Sodium:
- Excessive salt intake can lead to dehydration. Limit high-sodium processed foods like chips, canned soups, and salty snacks in the days leading up to the event.
- Alcohol can dehydrate your body and disrupt sleep patterns, affecting your overall performance. Avoid alcohol in the days before Hyrox.
- Spicy Foods:
- Spicy foods can potentially irritate your stomach. If you're not accustomed to them, it's best to avoid them in the lead-up to the event.
- New or Unfamiliar Foods:
- Stick to foods you're familiar with and have tested during your training sessions. Introducing new or unusual foods before the event can lead to digestive surprises.
- Heavy Fiber Supplements:
- If you've been taking fiber supplements, reduce or eliminate them a few days before Hyrox to minimize any potential digestive discomfort.
Remember, individual tolerances and sensitivities vary, so it's essential to listen to your body and make adjustments based on your own experiences during training. A well-balanced, familiar, and easily digestible diet in the days leading up to Hyrox will help you perform at your best without unwanted surprises on the course
Optimizing Your Performance
To make things easier we’ve created a specially curated stack all that you need to fuel your body, enhance your performance, and help you conquer every obstacle on the course. This stack is your secret weapon for success.
With the Hyrox Performance Stack, you'll have the competitive edge you need to dominate the Hyrox course. Elevate your performance, enhance your recovery, and unleash your full potential with this all-inclusive supplement combination. Prepare for Hyrox like never before and emerge victorious at the finish line.
Proper nutrition is the linchpin to unlocking your full potential. Hyrox is no exception. Embrace this nutrition plan, incorporate it into your training regimen, and step onto that Hyrox course with the confidence of a champion. Best of luck, and we'll see you at the triumphant finish line!