Nutrition and fuelling guides
What to eat before a race, how many carbohydrates and how much fluid to take during it, and which supplements have research behind them. Every guide gives the studied amounts with their sources, labels our own advice and makes no medical claims. For a health condition, talk to a doctor or a dietitian.
Guides in this topic
What to eat before a HYROX® race
What to eat the day before and on race morning for a 60 to 100 minute fitness race: carb loading or not, breakfast amounts and a timeline to your wave.
Updated · 9 min readFuelling during a HYROX® race: carbs, caffeine and fluids
Do you need carbs in a 60 to 100 minute fitness race? Evidence, grams per hour by finish time, caffeine timing, fluids and what the rulebook allows.
Updated · 11 min readHalf-distance triathlon fuelling: carbs, fluid and sodium per hour
How many carbs, how much fluid and sodium per hour in a half-distance triathlon: sourced ranges and an hour-by-hour plan for a 5 to 6 hour race.
Updated · 11 min readSupplements for HYROX® and triathlon: what has evidence
Creatine, caffeine, beta-alanine, nitrate and sodium bicarbonate compared: what each may help, studied doses, side effects and anti-doping basics.
Updated · 10 min read