Supporting your training with the BEST nutrition.
How to fuel your body for Performance and Competitions!
The ATHX Games and Hyrox are great challenges for Milo Members to take on. Fuelling your body for such challenges is extremely important.
Whether you’re a seasoned competitor or a newcomer looking to conquer ATHX or Hyrox your diet will play a crucial role in helping you achieve your personal best.
Included in this blog are some guidelines on how you can best prepare for events like this.
One month Out
One month ahead of event is a good time to start thinking about any refinements you can make your nutrition, training, and lifestyle.
Nutrition
Are you eating enough overall, and enough of the right things?
Tune in to how you’re feeling during workouts. If you’re experiencing any lightheadedness or feeling completely exhauster, you’re likely to be under-fuelling. Therefore you’re unlikely to be maximising your training. Aim to add a pre-workout snack if you’re not already having one, and/or increase the carbs you’re having at each meal.
2. Are you consuming enough carbs and protein to fuel/recovery from training?
Similarly, to the above, make sure you’re including enough carbs and protein in your diet. If possible, focus on complex carbs, as these are better utlilised by the body and lean protein sources.
If this is not already something you’re doing, start with small changes. Gradually reduced ‘white’ carbs while increasing brown carbs. For protein, add in an extra protein-rich snack or shake to have around your sessions.
3. Are you timing your meals appropriately?
Make sure you’re eating enough throughout the day to fuel properly for your training sessions. If you’re eating enough throughout the day and are sure you’re consuming enough protein and carbs, but are still strugling through workouts, try adjusting the time you are eating.
Women should pay particular attention to your cycle here, to. Depending on where you’re at your energy levels will fluctuate quite drastically - you’ll likely be more energised just after your period, and less energised before. Performance is also impacted at these times as well, so try not to be put out if you’re not feeling strong the whole way through your cycle.
Two Weeks Out
Two Weeks ahead of an event, is the time to really focus on your nutrition.
Carbohydrate Intake
It’s important that you are never chasing your nutrition. 2-3 days before the event, consider slightly upping your carbohydrate intake to help build up glycogen stores for the day - also known as ‘carb loading’. While doing this, focus on carbohydrates coming from ‘complex’ sources. This can help maintain blood glucose, which can help reduce stress on the body and improve sleep. It will be best to practice this once or twice in the lead up to the first ATHX workout. Use on of the benchmark workouts in the programing to see how a little additional fuel can positively affect your performance.
The Day Before
Tips: Avoid anything that may cause stomach problems or disrupted sleep; this includes new foods you don’t usually eat and even excessive amounts of food. As long as you have been eating enough over the past few days you will be well prepared.
The Day
Non-Negotiable :
Regardless of the time of your first event, you need to eat something beforehand, whether that’s a banana or a full meal. Try to plan this out the day before the event. Time your food 1.5-3 hours before your workout challenge, and avoid intolerances on the day.
Hydration:
Everyone knows that staying hydrated is important, but the reasons as to why are often neglected. Staying hydrated aids muscle strength, and allows more freedom of movement, as your muscles can move and flex more easily and freely. Dehydration can seriously impact performance and general well-being, so make sure you’re replenishing any lost fluids throughout the day.
Head over to our ‘Fourfive Blog’ to read more about the importance of hydration and performance.
Post Events
Keep an eye on your nutrition over the following days after an event, and try to hone in on what your body needs. If you’re feeling completely depleted, increase your carbohydrate intake.
Protein and carbs are the key macros in every recovery. make sure you’re getting plenty of them to help your muscles recover and to replenish your glycogen stores.
Prioritise rest, active recovery and massage for when you’re recovering. Take a break from training as your body recovers and think about moving your body gently through some active recovery walks, stretches or low impact exercise.
Although ATHX and Hyrox attract athletes of all levels, it is no easy feat. It takes commitment and determination to complete the training and each workout. If you’re taking on one of these challenges GOOD LUCK!