# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRZorvwjka6
- **Gondola URL:** https://gondola.cc/posts/61611707-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a39ab57a8f.jpg
- **Posted:** 2025-11-23T13:25:05.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

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 blood sugar stable and gives you immediate fuel early in the race when intensity climbs fast.

For races lasting 60 to 90 minutes
Take one gel at the thirty minute mark. This is the sweet spot where you begin to dip into stored glycogen and need a fast source of energy.

For races lasting longer than 90 minutes
Take a second gel at the one hour mark. Long races create a much larger carbohydrate demand and early fueling protects you through the final stations.

Why simple carbs
Simple carbohydrates are absorbed quickly, require minimal digestion, and enter the bloodstream fast. This provides immediate energy without stomach discomfort. Good examples are gels, chews, sports drinks, honey, ripe fruit, and carb powders.

Practice this in training
Use the same gels, the same timing, and the same pre race meal during your long simulations and threshold runs. Race nutrition should feel routine. Nothing new on race day.

Comment NUTRITION to get my free HYROX race day nutrition guide sent to you.

#HYROX #HYROXTraining #HybridAthlete #RaceNutrition #LiveBetterCo #HYROXAcademy #HybridRacing #EnduranceFueling

## Stats

- **Views:** 11,921
- **Likes:** 602
- **Shares:** 0
- **Comments:** 156

## Tags

hyrox, racenutrition, hyroxacademy, hybridathlete, endurancefueling, hyroxtraining, livebetterco, hybridracing

---
Copyright (c) Gondola