The Importance of Pre-Event Nutrition
Nutrition is the key for performance. The right diet not only fuels your training but also enhances recovery and prepares your body for the stress of competition. For HYROX, where endurance and strength are equally tested, your pre-event eating strategy should focus on maximising glycogen stores, maintaining hydration, and ensuring you’re feeling energetically optimal on the event day.
Carbohydrate Loading
Carbohydrate loading is a tried and tested technique used by athletes to maximise the storage of glycogen (energy) in the muscles and liver. Start this process about 1-2 days before the event. Remember, there is no point carb loading 1-2 days before if you know you are training! Carb loading should be done on your days off before the competition. Make sure to increase your carbohydrate intake to about 5-10 grams per kilogram of body weight. Focus on complex carbohydrates such as:
- Pasta
- White rice
- Quinoa
- Oats
- breads
- Bagels
- Cereal
These foods provide a slow and consistent release of energy, which is ideal for endurance activities like HYROX.
Protein Intake
While carbs are the spotlight for energy, protein is essential for muscle repair and recovery. During your pre-event week, include a moderate amount of protein in each meal and snack to support muscle readiness. Aim for about 1.2-2 grams of protein per kilogram of body weight per day. Focus on
- Lean meats like chicken or turkey
- Fish such as salmon and tuna
- Eggs
- Dairy products like Greek yogurt and cottage cheese
- Plant-based options such as lentils, chickpeas, and tofu
Reducing Fibre and Fat Before the Event
The day before the event, it’s wise to slightly reduce fibre and fat intake to prevent any digestive discomfort during the competition. Choose low-fibre carbohydrate sources and avoid high-fat foods, which can slow digestion and cause gastrointestinal distress.
Hydration Strategy
Hydration should be a top priority in the days leading up to the event. Dehydration can significantly impair your performance and recovery. Increase your fluid intake several days before the event, focusing on:
- Water
- Electrolyte-enhanced drinks (for longer training sessions)
- Avoiding excessive caffeine and alcoholic beverages.
On the morning of the event, drink some water and electrolytes, make sure to stay hydrated!
Pre-Event Meal
Your last meal before the event should be about 3-4 hours beforehand and consist mainly of easy-to-digest carbohydrates with a little bit of protein. This meal should be low in fat and fiber. Some good options include:
- A large bowl of oatmeal with a banana and a small scoop of protein powder
- Chicken and rice
- Cereal
1 hour before the event I would recommend having something sweet that can be easily digested and that your tried before! Remember, don't try anything new that you haven't for your training.
Post-Event Recovery: Replenishing Glycogen with Simple Sugars
After pushing your limits in a HYROX event, it’s crucial to shift your focus to recovery, particularly replenishing the glycogen stores that have been significantly depleted. Consuming simple sugars immediately after the competition can expedite the replenishment of glycogen and aid in faster recovery.
Why Focus on Simple Sugars Post-Event?
Simple sugars are digested and absorbed quickly, making them ideal for immediate post-exercise consumption. During the critical 30 minutes post-event, your body's enzymatic processes that convert glucose into glycogen are most active and efficient. Utilising this metabolic window can greatly enhance recovery efficiency.
Effective Simple Sugar Snacks for Glycogen Replenishment
Here are a few practical and effective options for quick glycogen restoration:
- Fruit Juices: Drinks like apple or orange juice provide rapid hydration and a quick influx of glucose.
- Sports Drinks: These are formulated to quickly replace lost electrolytes and increase glycogen levels with their optimal balance of electrolytes and simple carbohydrates.
- Energy Gels: Convenient and portable, energy gels can provide an immediate supply of easily digestible carbohydrates.
- White Bread with Honey: Combining white bread with honey offers a high glycemic index, ensuring quick digestion and absorption.
- Ripe Bananas: Known for their high sugar content, bananas are an excellent source of natural simple sugars and also provide potassium, which helps in muscle function and recovery.
- Any cereal: I would recommend going for Coco Pops!
