# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DYo8cGXOoTd
- **Gondola URL:** https://gondola.cc/posts/65844886-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f79ac27b9f.jpg
- **Posted:** 2026-05-22T11:47:04.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

Perfect HYROX nutrition

Your nutrition can absolutely change your race.

Not just what you eat during the race… 
But what you do the days leading into it too.

2–3 days before race day:
Increase carbohydrates 
Hydrate aggressively 
Add electrolytes daily 
Don’t under eat trying to stay “lean”

Night before:
Simple high carb dinner 
Low fiber 
Low fat 
Nothing super heavy or experimental

Race morning:
2–4 hours before race:
Easy to digest carbs + protein

Examples:
Bagel + banana + protein shake 
Oatmeal + honey + fruit 
Rice + eggs

Pre race supplements I like:
Caffeine 
Beet root powder 
Sodium bicarbonate 
Beta alanine 
Electrolytes

BUT…

Nothing new on race day. 
Practice all of this in training first.

During the race:
Your fueling should depend on your expected finish time.

Under 75 min:
Usually no gels or maybe 1

75–90 min:
1 gel around halfway

90–120+ min:
2–3 gels throughout the race

HYROX is long enough that fueling matters.

Most athletes under fuel… 
Then wonder why the back half of the race falls apart.

Fuel the work. 
Perform better.

#HYROX #HYROXTraining #HybridAthlete #RaceDayNutrition #HybridRacing

## Stats

- **Views:** 5,955
- **Likes:** 762
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- **Comments:** 747

## Tags

hyroxtraining, hyrox, hybridathlete, racedaynutrition, hybridracing

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