Preparing for a Hyrox competition, or any physical event, requires not just physical training but also smart nutrition strategies. Proper nutrition is crucial for peak performance.
Here's your guide to what to eat, how much of it, and how to time your nutrition for optimal energy, recovery, and performance on competition day.
Macronutrients: Carbs, Protein, and Fat
The balance of carbohydrates, protein, and fat depends on the type and length of the physical activity, but here's a general guide on how to fuel for your training and competition:
1. Carbohydrates: The Primary Fuel Source
Carbohydrates are your body's preferred source of energy for high-intensity activities like Hyrox and CrossFit. They quickly convert into glucose to fuel your muscles.
For Moderate to Long Training Sessions (60-90 minutes): Aim for 3-5g of carbs per kg of body weight per day. For a 70kg athlete, that's around 210-350g of carbs daily.
For Intense or Multiple Daily Training Sessions (90+ minutes): Increase to 5-7g of carbs per kg of body weight per day. For a 70kg athlete, this equates to 350-490g of carbs.
Examples of carb sources:
Oats (overnight oats or oatmeal)
Rice (white or brown)
Potatoes or Sweet Potatoes
Fruits (bananas, apples, berries)
Whole Grain Breads or Wraps
2. Protein: Supporting Muscle Recovery and Repair
Protein helps repair muscle tissue and supports recovery. Ensure you're getting adequate amounts to optimize your performance and prevent muscle breakdown.
Daily Recommendation: Aim for 1.4-2g of protein per kg of body weight per day. For a 70kg athlete, that's around 100-140g of protein. Consuming protein consistently throughout the day in all meals is ideal.
Examples of protein sources:
Chicken Breast
Ground Meats (turkey, beef, chicken)
Eggs or Egg Whites
Greek Yogurt or Cottage Cheese
Tofu or Tempeh for plant-based options
3. Fats: Supporting Hormone Health and Sustained Energy
Fats provide a sustained energy source and help with hormone regulation. Since fat takes longer to digest, it's best to consume it away from your pre-workout meals.
Daily Recommendation: Keep fats to around 1g per kg of body weight per day. For a 70kg athlete, this is about 70g of fat daily. Ensure you’re including healthy fat sources like:
Avocado
Nuts and Nut Butters (almonds, cashew butter)
Olive Oil or Coconut Oil
Seeds (chia, flax, pumpkin)
Hydration and Electrolytes
Hydration plays a significant role in performance and recovery. For any competition, you need to stay hydrated before, during, and after your event.
Before the Competition: Aim for around 500-700 ml of water 2-3 hours before the competition. About 30 minutes before, have another 200-300 ml.
During the Competition: For events lasting longer than 60 minutes, sip on water mixed with electrolytes. Around 500 ml per hour of activity is a good target, but adjust based on sweat rate and heat.
After the Competition: Replenish lost fluids by drinking 1.5 litres for every kg of body weight lost. Include electrolytes (sodium, potassium, magnesium) to restore balance.
Sleep and Recovery
Rest is just as important as nutrition. Aim for 7-9 hours of sleep per night in the week leading up to your competition. Sleep helps your body recover, supports muscle repair, and reduces stress levels, all of which are key for performance.
Pre-Competition Meals and Timing
Here are some guidelines on how to structure your meals leading up to your competition:
3-4 Hours Before the Event: A balanced meal containing carbs, protein, and a moderate amount of fat.
Example Meal: Grilled chicken breast with rice and roasted vegetables.
1-2 Hours Before the Event: A lighter meal focused on easily digestible carbs and protein, with minimal fat.
Example Meal: A banana with a scoop of protein powder mixed with water, or a low-fat Greek yogurt with honey.
30-60 Minutes Before: A quick-digesting carb for immediate energy.
Example Snack: A rice cake with jam, a small handful of pretzels, or an apple.
Post-Competition Recovery
Your post-event nutrition should focus on replenishing glycogen stores, repairing muscle, and rehydrating.
Within 30-60 Minutes After the Event: A combination of carbs and protein (around a 3:1 ratio) is ideal. This will help kickstart recovery and reduce muscle soreness.
Example Recovery Meal: A smoothie with whey protein, a banana, and berries, or a turkey sandwich on whole-grain bread.
Do's and Don'ts
Do:
Carbo-load leading up to the event. Gradually increase your carb intake in the 2-3 days before the event.
Practice your nutrition during training. Know how your body responds to certain foods before trying them on competition day.
Stay consistent. Eat foods you're familiar with and keep your meals balanced.
Don't:
Don't try new foods on the day of the event. New foods could lead to digestive issues or discomfort.
Don't skip meals or snacks. Maintain your regular eating schedule to ensure sustained energy.
Don't overeat on fiber or fat close to the event. These nutrients slow digestion and could lead to stomach discomfort.
Sample Day of Eating for a Hyrox Competition
Breakfast (3-4 Hours Before):
Scrambled eggs with spinach and a side of oatmeal topped with berries and honey.
Snack (1-2 Hours Before):
A rice cake topped with banana slices and a drizzle of maple syrup.
During Event:
Sips of an electrolyte drink between stations.
Post-Event Recovery Meal:
A grilled salmon fillet with sweet potatoes and a mixed green salad dressed in olive oil.
By paying attention to your nutrition, hydration, sleep, and meal timing, you'll put yourself in the best possible position to perform well, recover quickly, and enjoy experience!
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