You cannot eat your way to a good race, but you can eat your way to a bad one. A Hyrox race sits in the time span where carbohydrates, fluids and caffeine actually make a difference, and where one mistake in the morning can ruin several months of training. This is our simple model.
The days before
The muscles' carbohydrate stores are not filled in one evening. In the last two days before the race, increase the share of carbohydrates in your food, in the order of 6 to 8 grams per kilo of body weight per day, and at the same time cut back on fibre, fat and large amounts of raw vegetables. Pasta, rice, potatoes, bread and fruit do the job. Drink evenly through the day and cut back on alcohol. This is not the time to try new foods.
The morning
Eat breakfast two to three hours before the start: 1 to 2 grams of carbohydrates per kilo of body weight, a little protein and a little fat. Porridge with banana and honey, or white bread with eggs and juice, are proven choices. Drink half a litre of water during the morning. If you want to use caffeine, take 100 to 200 milligrams roughly 45 to 60 minutes before the start, provided you have tested it in training. Caffeine helps to increase alertness and improve concentration, and that makes a difference when the fatigue sets in.
During the race
For a race of over an hour it is worth taking in carbohydrates along the way. 30 to 60 grams per hour in the form of sports drink or gel, taken in small portions at the stations, keeps your blood sugar up all the way to the wall balls. Bring a bottle of sports drink or electrolytes to the Roxzone, the area between the stations, and drink a little every lap rather than a lot at once. If the hall is warm, fluids become even more important.
Afterwards
Within a couple of hours of crossing the finish line, the body wants both protein and carbohydrates. A shake with 25 to 40 grams of protein straight afterwards, followed by a proper meal, gives the muscles what they need to recover. Keep drinking for the rest of the day, ideally with electrolytes if you have sweated a lot. The night's sleep after the race is the most important recovery of all.
What you do not need
New supplements on race day. Extreme amounts of caffeine. Skipping breakfast to feel light. Drinking so much that you feel bloated. Simplicity wins, as usual.
Goes well with
GAAM Isotonic Hydration 300 g during the race, GAAM Electrolyte 300 g for fluid balance and GAAM Whey 900 g afterwards. If you want caffeine in a can there is GAAM Energy 330 ml.
Photo: Marcos Vergara, Kyle Kranz and Amanda María / Unsplash