The best supplements for HYROX

HYROX is an endurance and strength competition that combines 8 kilometers of running with 8 interspersed workouts.

To perform at your best, nutrition and supplementation play a key role.

Here are the best supplements to improve your performance, delay fatigue and speed recovery.

You don't have to take them all. In the list we have prioritized the most important ones first.

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1. Creatine: More power and muscular endurance

The creatine monohydrate is one of the most researched and effective supplements.

Helps increase levels of phosphocreatine, a key molecule in the production of fast energy for high intensity, short duration activities.

Benefits of creatine

Higher concentration of phosphocreatine in the muscles allows:

Recommended dosage

3-6 g per day. Regardless of whether you train or rest.

📌A. loading phase (20 g/day for 5-7 days) to saturate the muscles faster, and although effective, this can cause digestive discomfort.

📌If you opt for the. recommended daily dose without loading phaseIt is estimated that its effect begins to be felt in approximately 3-4 weeks, when the muscles are already saturated.

How to take it?

2. Protein: Recovery and muscle building

After HYROX, the protein provides the aessential amino acids being key to repair muscle damage and promote recovery.

Benefits of protein:

• Promotes muscle recoveryby reducing muscle damage after training or competition and accelerating the repair of muscle fibers.
• Improves the development and maintenance of muscle mass.
• Optimizes sports performanceFacilitates muscle regeneration, allowing you to train more frequently and intensely, preventing fatigue and muscle catabolism.
• Helps fat loss without compromising muscle mass: better body composition is always favorable for sports performance.

It is possible to obtain sufficient protein through food alone, but the most people do not consume the right amount. Therefore, a powdered supplement can be a convenient way to maintain optimal protein levels while being a quick and convenient source to take.

How to take it?

Of all the options available (casein, concentrate, isolate and hydrolyzed whey), we recommend the casein, isolate and hydrolyzed whey.whey isolate (whey) because it is the most easily digested as it is low in fat and lactose.

You can take protein supplements at any time of the day, although they may be more beneficial if consumed after a workout as the body seems to be more prepared to carry out protein synthesis.

Dose recommended:

📌It is usually of. 1.5-1.8g/kg. The general dose is usually 20-40 g proteinalways consult the dosage of the one you are going to take.

3. Beta-Alanine: Delays fatigue

Beta-alanine elevates carnosine levels in the muscles, helping to neutralize acidity that occurs during high-intensity exercise.

Benefits of beta-alanine:

Higher carnisone level translates into:

• Increased muscular endurance in events such as the SkiErg and the Wall Balls.
• Less muscle burning sensation when jogging or running burpees.
• Better sustained performance throughout the competition.

Recommended dosage:

📌4-6 g daily. It should be taken consistently to notice its effects.

Possible side effects:

Some people are more sensitive to this supplement and it causes a tingling sensation (paresthesia) which, although harmless, is uncomfortable.

Solcution: reduce the dose by half and take it twice a day, leaving a few hours difference.

4. Caffeine: Energy and focus

Caffeine is a natural stimulant that is used in improves physical and mental performance.

Benefits of caffeine:

• Increased alertness and focus.
• Reduced perception of effort.
• Increased utilization of fat as an energy source.

Recommended dosage:

📌3-6 mg/kg body weight before competition. Can be taken in coffee, pre-workouts or caffeine capsules.

Warning

If you want to try this supplement always do it in your workouts to test how it feels and to plan a strategy for your fitness.

If you are thinking of taking caffeine before a HYROX race, first reflect on how you normally feel before such competitions. If you're already anxious, racing or nervous, adding caffeine won't benefit you.

Just because it works for you in some workouts, doesn't mean it's right for race day. It doesn't have to be all or nothing, see for yourself when it feels best for you.

How to take it?

In capsules or in gels. And of course in its natural format enjoying a coffee.

5. Electrolytes: Optimal hydration

Staying well hydrated is key to your performance in HYROX training and events.

HYROX is a test of high perspiration, in enclosures that can be very hot so it is key to replenish electrolytes to avoid cramps and fatigue, in addition to affecting neuronal function.

Recommended dosage

📌Drink 300-500 ml of water with electrolytes in the hours before the race and during the competition.

Always check the specific indications of the product you are going to take.

6. Fast carbohydrates: Available energy

Carbohydrates are the main source of energy in HYROX. To avoid fatigue, use fast absorption options such as:

• Dehydrated fruits such as banana or dates.
• Energy gels.
• Sports drinks with maltodextrin or dextrose.

Adequate carbohydrate intake is key when training for an endurance event like HYROX. Glycogen is the body's main source of energy, but during exercise (especially in endurance events) it is quickly depleted. Consuming carbohydrates helps replenish glycogen levels, which allows you to maintain performance and delay fatigue. Therefore, carbohydrates are essential both to perform at your best and to recover well before the next session.

It is not essential to supplement with carbohydrates, as you can get them from food. However, depending on your diet and activity level, supplementation can be a practical way to maintain optimal levels. It is also useful before a race if you don't want to eat too much, but need a quick source of energy, or during long workouts.

Warning

Carbohydrate supplements can cause gastric discomfort. Always test this supplement a few days before race day to make sure it works for you.

In the same way it is recommended that you have tested food on days that simulate a HYROX test.

Recommended dosage

📌 30-60 g of carbohydrate in the hour before and every 45-60 min during the test.