Your HYROX race day nutrition guide Nutrition is one of the easiest ways to improve your performance and one of the most commonly overlooked. Here is a simple and proven structure you can use for any race. Follow it exactly and practice it in training so your body knows the plan. Carbs 90 to 120 minutes before the race Use simple carbohydrates. Fruit, sports drinks, rice, white toast with honey, low fiber cereal, or a carb powder. This raises blood glucose and tops off muscle glycogen without any digestive stress. Use this equation to know how much. Your bodyweight in pounds times 0.3 grams of carbohydrate equals your carb target. EXAMPLE 170x0.3 = 51 grams of carbohydrate Caffeine 30 minutes before start Use what you already tolerate. Coffee, an energy drink, a caffeine gel, or a pre race supplement. Do not try anything new. Caffeine increases alertness, reduces perceived effort, and sharpens pacing. Carb gel right before the race Take one gel in the final five minutes. This keeps...