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#Clusterdextrin Reel by @performance_dietitian (verified account) - How to fuel for HYROX (your complete guide👇🏻) 1️⃣ The Day Before = Carb Load + Hydration 🥯 Aim for 7-8g carbs/kg BW → for a 65kg athlete, that's ~
1.2K
PE
@performance_dietitian
How to fuel for HYROX (your complete guide👇🏻) 1️⃣ The Day Before = Carb Load + Hydration 🥯 Aim for 7–8g carbs/kg BW → for a 65kg athlete, that’s ~450–520g carbs. 🧃Think: white rice, pasta, crumpets, cereal, white bread, juice, sports drinks. 💧 Hydration goal: 50ml/kg BW. Add electrolytes if you’re a heavy sweater. ⚡️ 2️⃣ Race Morning = Pre-Race Fuel ⏰ 2-3hrs before, have a pre race meal 🍌 1–1.5g carbs/kg BW (e.g. 2 crumpets with honey, a banana + juice, or low-fibre cereal + milk) ☕ 30-60min before: carb primer (banana, lollies or energy gel) + optional caffeine hit: 1–3mg/kg (coffee, pre workout, nodoz) 3️⃣ Mid-Race = Small Boost If Needed 💥 Take an energy gel or lollies halfway (or do a 5-sec carb rinse with sports drink if you can’t stomach food) 🎯 TLDR: Fuel = performance. Don’t under-eat. Don’t under-drink. Show up ready to send it 💥 For more race-day tips from a performance dietitian, follow along 🚀 - - - - #HYROX #HYROXNutrition #RaceDayFuel #PerformanceDietitian #SportsNutritionist
#Clusterdextrin Reel by @kaylanellaa (verified account) - Wall balls? You can survive them… Running out of energy mid-race? That's the real killer. ⚡ I take a @puresportsnutrition Race Energy Gel with caffei
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KA
@kaylanellaa
Wall balls? You can survive them… Running out of energy mid-race? That’s the real killer. ⚡ I take a @puresportsnutrition Race Energy Gel with caffeine at the start of my race, and another caffeine-free gel mid-way, so my energy never dips, and I can push through every station. These gels aren’t just carbs: they’re designed for real performance: ✔️ Fast-acting energy - 38g of carbs per gel to keep you moving ✔️ Electrolyte support - 200mg sodium to help hydration & prevent cramps ✔️ Citrulline Malate - improves blood flow and nutrient delivery ✔️ Caffeine + L-theanine option - calm, focused energy without jitters ✔️ HASTA Certified - independently tested for banned substances Fuel isn’t an afterthought. It’s part of the plan. Tag your training partner who always forgets their gels 😅 #HyroxFuel #RaceDayStrategy #PureSportsNutrition #HyroxTraining #WallBalls ElectrolytesMatter
#Clusterdextrin Reel by @kyroperformance (verified account) - It's Official KYRO will now be also stocked at @sprintfit with our full range available! So be sure to check them out, This year has a lot packed i
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KY
@kyroperformance
It’s Official KYRO will now be also stocked at @sprintfit with our full range available! So be sure to check them out, This year has a lot packed into it and we are only just getting started. Keep Showing Up
#Clusterdextrin Reel by @poppylouisehay - Too bad @bulknutrients doesn't help me with looking like a drowned rat post wod..🤪 (I am not cut out for looking pretty and training) but it sure doe
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PO
@poppylouisehay
Too bad @bulknutrients doesn’t help me with looking like a drowned rat post wod..🤪 (I am not cut out for looking pretty and training) but it sure does help me recover quickly and fuel in between! Electrolyte+ for all your carb needs!!! ⛽️
#Clusterdextrin Reel by @lvlup.coach.laura - If you're racing HYROX, the final 72 hours matter more than most athletes realise. Carbohydrate timing. Hydration strategy. Caffeine dosing. Pre-race
264
LV
@lvlup.coach.laura
If you’re racing HYROX, the final 72 hours matter more than most athletes realise. Carbohydrate timing. Hydration strategy. Caffeine dosing. Pre-race meal structure. Gel timing. Most athletes guess. The LVLUP HYROX Fuel Blueprint™ gives you a structured, evidence-based race week protocol including: • 72 / 48 / 24 hour macro progression • Detailed morning, 2pm and evening race timelines • Pre-race carb targets (g/kg) • Fluid structure (ml/kg) • In-race gel strategy • Caffeine dosing (mg/kg) • Total daily intake breakdowns This is the race-week framework I use for myself and my athletes. Race week should be engineered — not improvised. Instant access via my link in bio. #hyroxtraining #hyroxathlete #performancenutrition #hyroxfuel #hyroxaustralia
#Clusterdextrin Reel by @lvlup.coach.laura - If your race strategy is "I'll just eat a big meal before"… we need to talk. HYROX is a high-output, glycolytic event. Translation? It runs heavily
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LV
@lvlup.coach.laura
If your race strategy is “I’ll just eat a big meal before”… we need to talk. HYROX is a high-output, glycolytic event. Translation? It runs heavily on carbohydrate availability. And glycogen doesn’t magically top up from one oversized lunch. It’s built deliberately in the days leading into your race. Athletes who fuel properly notice: • stronger pacing • better power output • clearer thinking under fatigue • faster recovery between stations Athletes who don’t? They fade. Usually somewhere between the sleds and the wall balls. Race day confidence isn’t just fitness. It’s knowing your body has the fuel to match your ambition. If you’re training for HYROX, stop guessing your nutrition. Start treating it like part of your performance plan. #HYROXFuel #HYROXPrep #HybridAthlete #EnduranceNutrition #FuelForPerformance
#Clusterdextrin Reel by @sgrn.fitness (verified account) - didn't blow up in HYROX because you're unfit. You blew up because your hydration strategy is awful. Drinking "loads of water"? Congrats. You diluted
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SG
@sgrn.fitness
didn’t blow up in HYROX because you’re unfit. You blew up because your hydration strategy is awful. Drinking “loads of water”? Congrats. You diluted your electrolytes. Supermarket sports drink? Sugar with branding. Zero-cal tabs? Perfect for spin class. Useless for 90 minutes of indoor sweat. If your heart rate spikes early… If your legs die on the second run… If you cramp near the sled… That’s not bad luck. That’s bad fuelling. HYROX isn’t just fitness. It’s preparation. Stop guessing. Start planning. Comment HYDRATION and I’ll show you how to stop fading halfway through your race. SGRN Fitness Train smart. Race ruthless. 💚 #HYROX #HYROXTraining #HybridAthlete #racedayready #hydration
#Clusterdextrin Reel by @nutre_meals - Watching Scott attack HYROX 🤝 fueling him with meals built for performance. ㅤ We're expanding our athlete roster. If you're competing and want nutrit
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NU
@nutre_meals
Watching Scott attack HYROX 🤝 fueling him with meals built for performance. ㅤ We’re expanding our athlete roster. If you’re competing and want nutrition handled the right way, let’s talk. Comment “HYROX” and tell us your next race. ㅤ @scottbrits
#Clusterdextrin Reel by @cadenpenniket - Sweden here we come! Thanks Team @vpa_australia for fueling us for this race. I had 1 scoop of Hydration Fuel before the race as well as creatine
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CA
@cadenpenniket
Sweden here we come! Thanks Team @vpa_australia for fueling us for this race. I had 1 scoop of Hydration Fuel before the race as well as creatine and protein after the race to speed up recovery. I know @movewithlace also smashed a gel at the rower during the race 🤝🏼 Fueling can make or break races so thanks team 🙏 Especially in that heat. “CADEN10” to save and fuel your Hyrox training. 🎥 @title_photography #hyrox #training #auckland #race
#Clusterdextrin Reel by @lvlup.coach.laura - Most HYROX athletes train hard. Then completely improvise race week. They eat "clean." Reduce carbs because they feel heavy. Change routines last mi
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LV
@lvlup.coach.laura
Most HYROX athletes train hard. Then completely improvise race week. They eat “clean.” Reduce carbs because they feel heavy. Change routines last minute. Guess hydration. And then wonder why they feel flat. Race day performance is decided before race day. At HYROX, the difference isn’t who worked hardest. It’s who arrived fully fuelled. That’s why I created the HYROX Race-Week Fuel Blueprint. It gives you: • Exact macro targets based on bodyweight • A clear 48-72hr fuelling structure based on your wave time • Guidance on hydration so you don’t feel flat • A simple framework to remove race-week guesswork No meal plans. No extremes. Just a performance framework that ensures you start stocked — not depleted. If you’re racing soon and still guessing race week — That’s the gap. Your race-week Fuel Blueprint is in the link in bio. #HYROX #HYROXAustralia #HybridAthlete #RaceWeek #PerformanceNutrition
#Clusterdextrin Reel by @rnfsupplements - As competition prep ramps up, Steph's nutrition shifts to match the intensity. A full day of smart fuelling looks like protein in her coffee, electrol
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RN
@rnfsupplements
As competition prep ramps up, Steph’s nutrition shifts to match the intensity. A full day of smart fuelling looks like protein in her coffee, electrolytes mid-workout, creatine before bed. This routine is simple and consistent, but delivers big results. Nutrition isn’t just about performance on the floor, it’s about recovering faster and showing up ready to train with the same intensity every session. 🏋🏼‍♀️ We are just about 3 weeks out from @wodapalooza and we can’t wait to watch Steph give it everything she’s got in Miami! 🌴 #wodapalooza #wzamiami #competitionprep #crossfit #rnfsupplements
#Clusterdextrin Reel by @lvlup.coach.laura - If you're racing HYROX, the final 72 hours matter more than most athletes realise. Carbohydrate timing. Hydration strategy. Caffeine dosing. Pre-race
1.4K
LV
@lvlup.coach.laura
If you’re racing HYROX, the final 72 hours matter more than most athletes realise. Carbohydrate timing. Hydration strategy. Caffeine dosing. Pre-race meal structure. Gel timing. Most athletes guess. The LVLUP HYROX Fuel Blueprint™ gives you a structured, evidence-based race week protocol including: • 72 / 48 / 24 hour macro progression • Detailed morning, 2pm and evening race timelines • Pre-race carb targets (g/kg) • Fluid structure (ml/kg) • In-race gel strategy • Caffeine dosing (mg/kg) • Total daily intake breakdowns This is the race-week framework I use for myself and my athletes. Race week should be engineered — not improvised. Instant access via my link in bio. #hyroxtraining #hyroxathlete #performancenutrition #hyroxfuel #hyroxaustralia

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