How to Fuel a HYROX Race from foodspring

The HYROX season 22/23 is almost upon us and their Official European Nutrition Partner, functional nutrition brand foodspring have compiled some key information on how to fuel effectively for a race.  Dedicating time to training is only one half of preparing for HYROX and will only get you so far; what you consume in the build-up to the event, as well as during has a massive impact on your finishing time…

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 have 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 foodspring’s Energy Aminos to provide you with a last minute boost. The Energy Aminos includes caffeine to supply the ultimate kick; piperine which increases nutrient absorption as well as boosting 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 – taken 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 mins before event
• Snack: high carb snack or liquid carbs
• 15-20 mins before 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 mins before event
• Snack: high carb snack or liquid carbs
• 15-20 mins before start
• foodspring Energy Aminos and additional carb source
• Race time
• Intra-workout

To read more about optimising your nutrition for HYROX, check out this article.