The Best Supplements for HYROX
HYROX is a fitness race that requires training and preparation. Comprised of 8 x 1km runs and 8 functional workouts, you will need to work on both strength and endurance to help you compete and complete. There are several supplements available that can help to support your training, maximise your performance and improve your times.
Strength, power, and speed are important factors in HYROX. Creatine has been widely studied and well researched in its effectiveness at boosting athletic performance. Our muscles take in creatine to be used for rapid energy needs in muscle contraction by using it to create ATP.
ATP is the primary energy carrier in the body and when we run out of it our body’s cells try to make more. Creatine generates into and increases the body’s stores of creatine phosphate (phosphocreatine). This facilitates the recycling of ATP by the donation of phosphate groups, which converts ADP back to ATP for more energy in your muscles. Creatine Phosphate levels are depleted rapidly through exercise, so we tire, but additional creatine in your diet allows you to train harder and faster for longer.
Creatine is perfect for functional fitness training as it is great for short bursts of high intensity exercise such as lifting weights, sprinting and HIIT, and has also proven to be successful in enhancing muscle mass. Creatine is naturally produced in the body, largely by the liver and kidneys from amino acids, but supplementation will top up your phosphocreatine stores to an optimal level. 95% of the body’s stores are found in skeletal muscle. Creatine Monohydrate is one of the cheapest and most effective forms of creatine on the market. An initial 12-week cycle is recommended as a good way to introduce creatine into your diet and see the difference it can make to your training and performance.
Thinking about endurance, Beta Alanine is a good bet for helping you to improve and meet your HYROX goals. It has been shown to enhance muscular endurance during high intensity exercise. You should be able to work for longer at higher intensities [1]. This is because Beta Alanine is a precursor to carnosine which is a molecule that helps to buffer the acidic build up in our muscles. Lactic acid build up is a major cause of fatigue and poor performance. By regulating this acid build-up in muscles, we improve our ability to exercise and increase endurance. Resulting increases in exercise capacity will enhance the quality of your training. Since the synthesis of carnosine is limited by the availability of Beta Alanine, supplementation can increase muscle carnosine content to benefit your performance and speed up recovery time.
Beta Alanine is a non-essential amino acid that is produced naturally in the body as well as being present in food sources such as meat, fish, and poultry. Studies have shown vegetarians have lower levels of carnosine than meat eaters [2] so plant-based athletes especially would benefit from supplementation in looking towards achieve optimal carnosine levels.
Some people may feel a slight tingling sensation on the skin called paraesthesia when supplementing with Beta Alanine, this is perfectly normal and is a harmless side effect. Dosage can easily be reduced to try and lessen this side effect if you experience this and find the sensation uncomfortable.
Protein
An essential part of the diet for everyone, not just those participating in sports. We need enough protein to provide the body with essential amino acids, needed to build and maintain muscle mass and strength. Protein shakes make a quick and easy protein source and are a convenient way to increase your daily intake. Consuming after training can aid recovery.
Generally speaking, Whey Protein is easily digestible and contains a high proportion of essential amino acids. WHEY RX comes packed with 80g of protein per 100g. It is both low in fat and sugar, being sourced from grass-fed cows also ensures hormone free environments for a quality product. WHEY RX incorporates natural flavouring and colouring and comes in a range of original flavours such as butter cookie, fudge brownie or caramel biscuit for a great tasting way of topping up your daily protein intake alongside food sources.
For a vegan/plant-based alternative to meet extra protein demands then try a VEGAN PROTEIN BLEND. WOD Powders have produced a mix of pea, rice and hemp protein that has added BCAAs, and contains over 70g protein per 100g. Coming in a range of flavours such as vanilla custard and chocolate caramel, it is high in fibre, contains natural flavouring and colours, is no dairy, low in sugar and low in saturated fat. It is a perfect alternative for a plant-based diet without compromising on taste.
Electrolytes
Electrolytes are vital to maintain fluid balance, aid muscle contraction, nerve function, energy metabolism and support normal blood pressure. When you are exercising you will lose water and electrolytes through sweat. HYROX is a prolonged indoor event, and you are likely to be competing at intensity in high temperatures. This makes replenishing electrolytes and maintaining fluid balance vital to avoid cramping and diminishing performance.
Electrolyte RX provides all of the main electrolytes - sodium, chloride, potassium, magnesium and calcium. Low calorie and sweetened naturally, it provides the most beneficial ratio of electrolytes including high doses of sodium, as well as the addition of coconut water powder for optimum hydration. It comes in 2 refreshing flavours Mixed Berry or Orange and Mango.
Carbohydrates
Training for an endurance event such as HYROX can be intense and rapidly deplete your energy reserves. An intra workout supplement is a great option to provide a carbohydrate source that can help you to maximise your performance throughout workouts and competition. WOD FUEL comes in a range of fruity flavours, and is a blend of carbs, amino acids and electrolytes that has been formulated to replenish glucose and nutrients throughout training and events, helping you to put in a solid and consistent performance. WOD FUEL uses the patented ingredient Cluster Dextrin®, an advanced carbohydrate source. It is a low glycaemic, highly branched cyclic dextrin, which has a high molecular weight and ultra-low osmolality to replenish muscle glycogen stores without spiking blood sugar levels. Also added is a known nitric oxide enhancer citrulline malate. This will aid blood flow to facilitate the transportation of nutrients and oxygen, to help you get the most out of every serving. It is effective and efficient, enhancing energy levels and delaying muscle fatigue, of great to benefit your exercise performance and recovery. An optimal dose of BCAA’s is added to further aid endurance and recovery.
If you’re looking to bring your ‘A’ game to HYROX then WOD Powders are passionate about functional fitness nutrition. We’re known for formulas that have been carefully researched, incorporating patented ingredients where possible for a quality product that will help you strive towards meeting your goals, from beginners to experienced athletes. Visit the webstore at www.wodpowders.co.uk to view the full range.
