PRE-HYROX Race Fuel: Optimise Your Nutrition for Peak Performance
HYROX is a test of endurance, strength, and mental resilience. Proper fueling before the race is crucial to ensure sustained energy, prevent fatigue, and optimise performance. Here’s a simple, science-backed pre-race nutrition plan to help you power through HYROX.
90 Minutes Before: Carbohydrate Loading with Crumpets & Honey
What to Eat:
- 2 crumpets with 1 tablespoon of honey
Why?
- Fast-digesting carbs: Crumpets provide easily accessible glycogen for your muscles.
- Quick energy release: Honey is rich in glucose and fructose, offering a steady energy boost without spiking blood sugar too quickly.
- Low fiber & fat: Helps prevent digestive discomfort before an intense race.
Macronutrient Breakdown:
- Calories: ~260 kcal
- Carbohydrates: ~55g
- Protein: ~4g
- Fat: ~1g
60 Minutes Before: Hydration & Electrolyte Balance
What to Drink:
- 2 scoops of Endurance Fuel mixed with 750mL of water
Why?
- Carbohydrate-electrolyte blend: Provides sustained energy while optimising hydration that is easy to digest.
- Prevents muscle cramps: Sodium, potassium, and magnesium help maintain fluid balance and nerve function.
- Maintains endurance levels: Keeps glycogen stores topped up while ensuring hydration status is optimal before starting the race.
Macronutrient Breakdown (Per Serving of Endurance Fuel):
- Calories: ~160 kcal
- Carbohydrates: ~40g
- Electrolytes: 100mg of Sodium, plus potassium, and magnesium for hydration support
Final Pre-Race Tips:
- Avoid high-fiber, high-fat foods: These slow digestion and can cause GI distress.
- Hydrate well: Start sipping fluids 2-3 hours before the event and top up with Endurance Fuel 60 minutes out.
- Stick to familiar foods: Race day isn’t the time to experiment with new foods or supplements.
This pre-HYROX fueling strategy ensures your glycogen stores are loaded, hydration levels are optimal, and energy is sustained throughout the race. Now, go crush it! 💪🔥
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