Before we delve into the optimal nutrition strategy for Hyrox, let's first clarify what Hyrox is. A Hyrox competition is a fitness challenge that combines endurance and strength and has become a popular event for athletes worldwide. The concept consists of a challenging mix of running and functional strength exercises that must be completed against a time limit. A typical Hyrox competition consists of 8 laps of running, each 1 kilometer long, followed by a challenging strength exercise such as sled pulling, rowing, or burpees. Hyrox is perfect for people who are comfortable with hybrid training (if you can even call it comfortable) – that is, alternating between strength and endurance training. It challenges the entire body, and careful preparation is essential for peak performance.
The optimal nutrition strategy for Hyrox competitions
One of the most important preparations for Hyrox is proper nutrition, as your body needs to be well-nourished for both the intense endurance runs and the functional strength exercises.
Eating before a hyrox – laying the foundation
Before a HYROX competition, your nutrition should be focused on providing energy for the long duration of the event. A good rule of thumb is to eat an easily digestible meal consisting of complex carbohydrates, lean protein, and healthy fats about 3-4 hours before the start. Oatmeal with protein powder , a banana, and nuts, whole-grain bread with avocado and egg, or a rice bowl with vegetables and chicken are examples of suitable meals.
Should I do carb loading?
Carb loading, or the deliberate increase in carbohydrate intake, is particularly useful in endurance sports such as long-distance running, cycling, triathlons, and cross-country skiing, as these require a lot of energy over a longer period of time. In a short- to medium-term carb-loading competition, the body's own energy reserves are usually sufficient, so intensive carb loading with 10-12g of carbohydrates per kilogram of body weight is not absolutely necessary. However, this should be tested on an individual basis. It is recommended to deliberately increase carbohydrate intake in the 2-3 days before the competition to replenish energy stores. Carbohydrates such as potatoes, sweet potatoes, rice, and spelt pasta should be preferred, as these keep blood sugar levels stable and provide long-lasting energy. At the same time, the intake of proteins and fats can be slightly reduced to optimally fill carbohydrate stores.
During Hyrox – The right timing of energy supply
During a Hyrox competition, it's crucial to continuously supply the body with energy and hydration. This is where Duma Nutrition's isotonic sports drink " Performance " comes into play. This drink is specially formulated to quickly replace the electrolytes lost during intense training and provide the body with long-lasting energy through readily available carbohydrates. With a balanced blend of rapidly digestible carbohydrates, electrolytes, and amino acids, " Performance " provides everything your body needs during a Hyrox competition.
- Carbohydrates : The carbohydrates contained in the "Performance" drink are quickly absorbed and provide you with a steady source of energy throughout the competition without causing unnecessary fluctuations in your blood sugar.
- Electrolytes : During intense workouts, you lose a large amount of electrolytes such as sodium, potassium, and magnesium through sweating. These are essential for preventing cramps and maintaining muscle function.
- Amino acids : The amino acids contained in "Performance" support your muscles during the competition and prevent muscle loss.
Sipping Performance during your run or strength intervals ensures you're optimally fueled without feeling overloaded or sluggish.
After Hyrox – Supporting regeneration
After a hyrox competition, it's all about replenishing depleted glycogen stores and regenerating muscles. Immediately after the competition, you should eat a meal or snack consisting of fast-acting carbohydrates and protein. A protein shake, such as Duma Nutrition's Native Bio Whey Protein , combined with a banana or a smoothie is ideal. A balanced dinner rich in protein (e.g., fish or lean meat) and carbohydrates (rice, sweet potatoes) also supports recovery.
Summary: The optimal nutritional strategy for Hyrox
- Before the competition : Have a carbohydrate-rich meal 3-4 hours before the start and consider carb loading in the days leading up to it.
- During the competition : Consume easily digestible, rapidly digestible carbohydrates that provide energy for a long time without fading too quickly. The optimal solution here is Duma Nutrition's "Performance" isotonic drink with EAAs, which provides continuous energy and compensates for electrolyte loss.
- After the competition : Replenish your carbohydrate stores and eat a protein-rich meal to support muscle recovery.
With this nutrition strategy, you can ensure that you are optimally prepared for your Hyrox competition and can reach your full potential.
