All about nutrition before, during and after the Hyrox competition

Three days earlier Hyrox competitionyou should ensure that your energy reserves are fully stocked. To achieve this goal, you should eat more carbohydrates than usual and reduce the amount of fat you consume. Carbohydrates should make up about 65% or more of your daily calorie intake. If you enter the competition with insufficient carbohydrate reserves, the competition will seem much more difficult and less productive, you will tire faster and the results will probably be worse. So what should you eat before a race? What amounts and when to get the best results?

The evening before the race

It is important that the pre-race dinner is rich in carbohydrates. This way your glycogen stores in the liver and muscles will be optimally replenished and you will have enough energy reserves to maintain endurance during the competition. Rice, pasta, potatoes, buckwheat, bread, wheat tortillas or Bolivian pigeon are excellent sources of carbohydrates – they should make up the majority of your plate. Carbohydrates can be supplemented with leaner proteins such as chicken breast, tuna, cod fillet, tofu, eggs or egg whites. It is also important to get vegetables, but choose those that contain a little less fiber, for example lettuce, tomatoes, cucumbers, carrots, beets, pumpkin. You should choose leaner sauces (avoid pesto, cream-based sauces or sauces with a lot of cheese) and avoid fatty and fried products, which can make digestion difficult.

The morning of the race

Try to eat breakfast 2-3 hours before the race, so you have enough time for digestion. If the race is very early in the morning and you don’t want to get up a few hours early, make sure you have a big dinner with lots of carbohydrates and eat something quick and easy to digest when you wake up in the morning. For example, toasted white bread with nut butter and banana or sweet jam, or oatmeal with jam/maple syrup and Greek yogurt. Just before a race, eat some dried fruit, a banana, grapes, a granola bar or chewing gum during your warm-up to further replenish your energy reserves.

What to eat during the race?

Hyrox competitions last on average about 60-90 minutes. Most athletes should get enough energy from what they ate before, but supplementing with fast-absorbing carbohydrates can help delay fatigue and help improve performance. Below I provide recommendations based on the Hyrox event you are participating in: individual, duo or relay.

• Singles – 30-45 minutes after departure, consume an energy gel, which will provide instant energy thanks to the easily degradable carbohydrates present in the composition. If you want extra energy, take another gel after 20 minutes.
• Double – the recommendations are similar to those for individual competitions. Chances are you’ll need a little less energy, because you’ll be splitting the load in half at stops.
• Relay – most likely no additional power will be needed as the segment will be short enough.

It’s important not to experiment with new foods on race day! Some people may not tolerate energy gels or sports drinks during running and strenuous exercise. Intolerance can cause various digestive disorders such as abdominal pain and bloating, nausea or even vomiting and diarrhea. Therefore I advise you to try the gels already during training, before the race, and find out what suits your body best. But once again I want to remind you that gels and sports drinks are definitely not necessary for everyone. We are all very different, so try them out and see if they work for you.

How many carbohydrates to consume during competition?

If you train intensely for more than 60 minutes, it is recommended to consume approx 30 – 60g of carbohydrates per hour. An energy gel pack usually contains around 22 grams of carbohydrates. Start with less and see how your body reacts.

How many electrolytes and water?

During intense physical activity we lose fluids not only through sweat, but also through breathing. This fluid loss, if not adequately compensated for, can lead to dehydration, which can lead to reduced athletic performance, increased fatigue and even health problems. Therefore, maintaining water and electrolyte balance during competition is extremely important.

To find out how much liquid it is recommended to drink per coupleOwn multiply body weight in kilograms by 0.03 L (30 ml). It is important to remember that the number obtained is only a theoretical daily fluid rate, calculated for a person with average mobility. The recommended amount of water will increase if you eat more proteins, salty and cured foods, play vigorous sports, bathe in a sauna or sweat profusely in hot weather.

To find out the optimal amount of water needed during the competitionOwn multiply body weight in kilograms by 2 ml. Drink the quantity obtained what 15 – 20 minutes. For example, if you weigh 75kg, you should drink 150ml every 15-20 minutes.

Electrolytes

When we sweat profusely, we lose some important electrolytes: sodium, potassium and magnesium. Therefore, it is recommended to take them with sports/isotonic drinks, which help maintain optimal electrolyte balance during sporting activity. Electrolytes can also be obtained from electrolyte powders by mixing them with water. To find out which electrolytes are recommended, you can follow these guidelines:

• Low jumpers: 300 – 600 mg/electrolytes At that time.
• Profuse sweating: 600 – 1000 mg/electrolytes At that time.

Electrolyte powder can be purchased at pharmacies or sporting goods stores, such as SportPoint (Jasinskio g. 14a). My favorites – “Sport&Cardio (bioMagnesium + bioPotassium, electrolytes + salts)” AND “SIS GO” electrolytes.

Post-race food

Hyrox races will require a lot of strength and energy and the muscles will be extremely tired after such a heavy load. Therefore, it is very important to eat properly and rehydrate after competition. An ideal post-race meal should consist of complex carbohydrates, which will help replenish depleted glycogen stores, and a good source of protein, which will help regenerate damaged muscle tissue. After the race, the recommendations are a little more flexible than before, so choose what you like and don’t forget to drink plenty of water for the rest of the day.