How To Fuel A Hyrox Race?

When it comes to pre-race timing really matters, and when you have your final meal will  greatly depend on your race time. We would always suggest eating around 3 hours before.

For your pre race meal keep it high-carb not necessarily high-volume; and above all keep in familiar.

Choosing something like pasta, rice or bread is usually a good idea. If you can go for white options this is low in fibre and more quickly digested by the body. Avoid adding excess fat to this meal as that will low down digestion. Also sipping on OTE Hydro Tabs will help you stay hydrated before the sweat fest begins.

If you do find you struggle to eat before a big event, that’s quite normal. Sipping on something like OTE Super Carbs is a great way to keep energy levels topped up without the stress of trying to force down a meal.

Around 30 minutes before we’d recommend taking on either a Super Gel+ or Super Gel within your warm-up for you final quick-release carb top-up. Both will supply you with 40g of carbohydrates for an explosive start.

Fuelling during a Hyrox is difficult due to the continuous intensity, but there are opportunities should you need them.

A textbook goal during moderate to high intensity exercise is to take onboard 60g carbs per hour and stay on top of fluid and electrolyte intake. Because the event duration will likely be under 90 minutes, the need to fuel during is low if you’ve fuelled up properly before. However, do remember the higher the intensity you work at, the quicker you burn through your limited energy stores. So a mid-point energy chew or energy gel might be a great option if you have found yourself fading near the end.

After SkiErg (~10–15 min in) is often a great opportunity to take on board a gel.

Dehydration can negatively affect performance. If a venue is particularly hot or you feel your pre-race hydration strategy has not gone its worth considering placing a 750ml bottle containing a Hydro Tab in the Roxzone in case you need it.

Once you’ve finished the race, it’s time to consider your recovery nutrition. This is particularly important if your plan is to resume regular training straight after the competition.

A great aim is to get 20–25g protein plus 40–60g carbs in within 30 minutes of finishing. This is where sports nutrition and particularly OTE come in to make this as quick, effortless and tasty as possible. Our recommendations are:

• OTE Protein Shake – For muscle repair
• OTE Recovery Drink – Carbs + protein together
• Anytime Protein Bar – If you prefer solid food

The idea behind recovery nutrition is to help reduce muscle soreness and speed up readiness for your next training block.