Do you need energy gels for Hyrox? Your complete fuelling guide

With Hyrox events typically lasting over 60 minutes for most competitors, the body’s stored carbohydrates, known as glycogen, can be significantly depleted. This prolonged intensity raises a critical question for many athletes: do you need energy gels for Hyrox to maintain performance?

Quick Summary

Deciding on energy gels for Hyrox depends on race duration and your personal fuelling strategy. Gels provide fast-acting carbs for sustained energy, especially for races exceeding 75 minutes, but require practice to avoid gastric distress.

Key Points

• Duration is Key: Most athletes taking longer than 75 minutes for a Hyrox race will benefit significantly from mid-race fuelling with energy gels.

• Practice is Essential: Never try a new energy gel or fuelling strategy on race day; train your gut by practicing with them during long workouts.

• Carbohydrate Replenishment: Gels are designed to provide concentrated, fast-acting carbohydrates to replenish glycogen stores depleted by high-intensity efforts.

• Electrolytes Matter: Beyond carbs, proper hydration with electrolytes is crucial for preventing muscle cramps and fatigue, a function some gels and sports drinks can assist with.

• Alternatives Exist: Energy gels are just one option; chews and sports drinks can also provide mid-race carbohydrates depending on your preference and tolerance.

• Pre-Race is Primary: The bulk of your fuelling comes from a strategic carbohydrate-loading and pre-race meal plan in the 48 hours leading up to the event.

The Role of Carbohydrates in a Hyrox Race

A Hyrox race is a gruelling test of hybrid fitness, demanding both aerobic endurance for the 8 x 1km runs and anaerobic power for the functional stations. For high-intensity efforts like these, carbohydrates are the body's primary fuel source. Your muscles and liver store carbohydrates in the form of glycogen, but these reserves are not unlimited. When performing high-intensity work for an extended period, such as the 60-90 minutes most athletes spend on the Hyrox course, these stores can become depleted, leading to fatigue and a drop in performance. This is where a strategic fuelling plan comes into play.

Effective Hyrox nutrition involves more than just eating a good meal beforehand. The repeated exertion and compromised running require a carefully timed intake of carbohydrates to sustain high energy levels. A lack of proper fuelling can result in a significant drop in power output, especially during the later stations, and may increase the risk of muscle cramps and early fatigue.

Do You Need Energy Gels for Hyrox? The Key Factors

Whether you need energy gels for Hyrox is not a universal yes or no answer. It depends largely on your individual expected race time, your body's tolerance, and your overall fuelling strategy. For athletes expecting to finish in under 75 minutes, a solid pre-race fuelling strategy might be enough to get through the event without extra carbs. However, for most competitors whose race lasts 90 minutes or longer, mid-race fuelling with gels can be highly beneficial.

Factors to consider when deciding on energy gels:

• Race Duration: If your predicted time is over 75 minutes, you should plan to take on additional carbohydrates during the race to prevent your glycogen stores from running empty.
• Intensity Level: High-intensity stations like the SkiErg, Sled Push, and Burpee Broad Jumps place a huge demand on your anaerobic system, which is fuelled primarily by carbohydrates. Fuelling mid-race can help sustain these repeated high-power efforts.
• Individual Tolerance: Some athletes experience gastric distress when taking on gels during intense exercise. Practising with your chosen gels during long training sessions is critical to ensure your stomach can handle them on race day.
• Other Fuelling Options: Gels are not the only option. Sports drinks and chews offer alternative ways to consume carbohydrates during the race, each with its own pros and cons.

Energy Gels vs. Other Fuelling Options

While energy gels are a popular choice for quick, portable carbohydrates, they are not the only solution. Here is a comparison of common fuelling options for a Hyrox race.

Feature	Energy Gels	Energy Chews	Sports Drinks
Carb Delivery	Concentrated, fast-absorbing carbs for immediate energy boost.	Bite-sized, chewable options that provide a steady stream of carbs.	Delivers carbs and electrolytes in a single fluid, aiding hydration.
Speed of Absorption	Very fast due to simple sugar composition.	Slower than gels, as they require chewing and digestion.	Varies depending on concentration (e.g., isotonic vs. hypertonic).
Convenience	Highly portable, can be consumed quickly on the run.	Requires chewing, which can be difficult during high-intensity exercise.	Requires carrying a soft flask or relying on aid stations.
Hydration	Often require water to aid digestion, but some are isotonic.	May require water to wash down and prevent stickiness.	Directly contributes to hydration, especially with electrolytes.
Gastrointestinal Risk	Higher risk of stomach upset if taken without enough water or if unfamiliar with them.	Generally well-tolerated, but can cause discomfort if over-consumed.	Can cause bloating if too concentrated, but isotonic options are designed for gut comfort.

Planning Your Hyrox Fuelling Strategy

A solid Hyrox fuelling plan involves more than just what you do on race day. It begins with preparation in the days leading up to the event.

48 Hours Pre-Race: Carb-Loading

• Increase your carbohydrate intake to ensure muscle and liver glycogen stores are topped off.
• Focus on easily digestible, low-fibre carbohydrates like rice, pasta, and potatoes to avoid stomach upset.
• Stay well-hydrated, adding electrolytes to your water to improve fluid retention.

Race Morning: The Final Top-Up

• Consume a high-carb, low-fat, low-fibre meal 2-3 hours before your start time.
• Examples include oatmeal with banana and honey, or toast with eggs.
• Have a light, fast-acting carbohydrate snack (like a gel or half a banana) 30-60 minutes before the race starts.

During the Race: Intra-Event Fuelling

• For races over 75 minutes, aim for 30-60 grams of carbohydrates per hour.
• This can be delivered via gels, chews, or a sports drink.
• Take on fuel during the less intense sections, like the Roxzone transitions, to minimise risk of stomach upset.
• Drink water regularly at aid stations, especially after high-sweat stations like the SkiErg and Burpee Broad Jumps.
• Consider an electrolyte drink or tablet if you sweat heavily.

Training Your Gut to Tolerate Gels

Race day is not the time to experiment with new nutrition. The gut is a trainable organ, and consistent practice is key to avoiding digestive issues under race conditions.

1. Start Early: Begin testing your race-day nutrition plan weeks or months before the event during your long training sessions.
2. Practice on Tough Days: Run practice intervals or Hyrox-specific circuits with the exact gels or chews you plan to use on race day to mimic the stress on your digestive system.
3. Find Your Rhythm: Determine the best timing and frequency for your fuelling. Some people prefer small, frequent sips or bites, while others can handle a full gel at once.

Post-Race Nutrition and Recovery

Once you cross the finish line, your fuelling strategy isn't over. Proper post-race nutrition is essential for jumpstarting the recovery process.

• The 'Golden Hour': Consume a combination of carbohydrates and protein within 30-60 minutes after finishing to replenish glycogen stores and begin muscle repair. A recovery drink or chocolate milk is a great option here.
• Replenish Electrolytes: Continue drinking electrolyte-rich fluids to rehydrate fully, as your body loses a significant amount of sodium and other minerals through sweat during the race.
• Eat a Balanced Meal: Within 1-3 hours, have a nutrient-dense meal with complex carbs, lean protein, and healthy fats to support ongoing recovery.

Conclusion: Making Your Energy Gel Decision

So, do you need energy gels for Hyrox? For many athletes, especially those anticipating a finish time over 75 minutes, the answer is a strategic 'yes.' They offer a compact, easily digestible source of fast-acting carbohydrates that can prevent energy crashes and sustain performance through the most challenging parts of the race. However, their necessity and effectiveness are entirely dependent on your personal plan, training, and race duration. The most important takeaway is to not treat your nutrition as an afterthought. Just as you train your body for the physical demands of Hyrox, you must also train your gut to handle your fuelling strategy. A well-rehearsed nutrition plan, whether it includes gels, chews, sports drinks, or a combination, is a crucial component of a successful Hyrox race. As sports nutrition experts emphasize, fuelling correctly can be the key to unlocking your full potential on race day.

Precision Hydration: How to fuel and hydrate your HYROX race

Frequently Asked Questions

How often should I take an energy gel during a Hyrox race?

For races longer than 75 minutes, a good starting point is to consume 30-60g of carbohydrates per hour. This often translates to taking a gel approximately every 30-45 minutes, depending on the gel's carbohydrate content.

When is the best time to take a gel during a Hyrox race?

The ideal time to take a gel is during the running sections or in the transition 'Roxzone' between stations. Taking it during a high-intensity station like the burpee broad jumps can cause stomach upset.

Can I use energy gels if my race time is under 75 minutes?

If your pre-race meal was substantial and your race is under 75 minutes, you might not need an energy gel. For shorter races, pre-event fuelling is often enough, though some athletes carry a gel for a mid-race boost if needed.

What is the difference between an energy gel and a sports drink for Hyrox?

Energy gels provide concentrated carbohydrates quickly, while sports drinks deliver both carbohydrates and electrolytes in a fluid format, addressing both fuel and hydration needs. Some athletes prefer drinks to avoid the thick gel texture.

How can I avoid stomach issues when taking energy gels in Hyrox?

First, always practice with gels during training. Use water to wash down gels and avoid taking them right before or during peak-intensity efforts. Stick to familiar flavours and brands on race day to minimise risk.

Do energy gels contain electrolytes for Hyrox?

Many energy gels, particularly those marketed for endurance or hybrid events, contain added electrolytes like sodium, potassium, and magnesium. However, checking the specific product's nutritional information is important to ensure it meets your needs.

Should I use energy chews instead of gels for Hyrox?

Energy chews are a valid alternative to gels, offering a more palatable, food-like texture for some. The slower release can help prevent sugar spikes. Practice is required to see if you can chew and swallow them easily during intense efforts.