The Best Supplements for Hyrox

The Best Supplements for Hyrox

In an ideal world, we'd be able to meet all of our nutritional needs through a balanced diet alone. While this is becoming increasingly difficult due to factors like processed foods and busy lifestyles, it's still possible to nourish our bodies properly. However, if your goal is to maximise performance—be it for HYROX or any other fitness challenge—supplements can play a key role in helping you reach your full potential.

That said, it’s important to remember that supplements are just that—supplements—not substitutes for proper training, nutrition, sleep, and stress management. While the right supplementation can provide a boost, it’s crucial that your foundation of exercise, rest, and healthy eating is in place. The supplement market is flooded with products that claim to benefit HYROX athletes, but many lack strong scientific backing. In this article, I’ll focus on the supplements that do have credible evidence to support their effectiveness for performance enhancement, specifically for HYROX athletes. I’m not suggesting these are the only supplements worth considering, but I believe they’re the most promising.

Creatine Monohydrate

Creatine is one of the most well-researched and widely used supplements for enhancing performance. Naturally found in our muscles, creatine provides the body with a rapid source of energy during high-intensity activities, such as sprinting or weightlifting. Even though our bodies produce creatine, supplementing with it can help increase its stores, providing even greater performance benefits.

For athletes, creatine primarily enhances power and strength by supporting the rapid production of energy during intense, short bursts of activity. It’s also linked to cognitive benefits, making it an all-around powerhouse. While endurance athletes may not experience the same dramatic benefits, creatine’s role in HYROX—where strength and power are essential—is undeniable. The benefits typically outweigh the minor drawbacks, such as potential weight gain from water retention, which is not ideal for long-distance running but shouldn’t deter you from trying it.

To get the most out of creatine, you should take it daily—about 1g per 10kg of body weight, mixed with water. You can perform a “loading phase” for the first 5 days by taking 4 doses of 5g, but this is optional. Consistency is key for creatine to work, and there’s no need to buy overpriced versions. Standard creatine monohydrate is perfectly effective.

Carbohydrates

Carbohydrates play a crucial role in fuelling endurance events like HYROX, where glycogen stores are rapidly depleted during exercise. Supplementing with carbs can help replenish glycogen and sustain performance, delaying fatigue and aiding recovery. While you can meet your carbohydrate needs through food, supplementing with carbs can be an efficient way to ensure your levels are topped up, especially before a race or during long training sessions.

A quick source of carbs like Cyclic Dextrin can be a game-changer, especially when you need energy but don’t feel like eating a full meal.

Beta-Alanine

Beta-alanine is a precursor to carnosine, a molecule that helps buffer acid build-up in muscles, allowing you to maintain performance during high-intensity activities. This is particularly helpful for endurance during events like HYROX, which can last anywhere from 30 minutes to an hour.

Although the effects are more pronounced during high-intensity activities lasting 1-10 minutes, beta-alanine’s ability to buffer lactic acid may provide a competitive edge during demanding exercises like wall balls. A daily dose of 3-6g is generally effective, but it’s important to take it consistently for maximum benefit.

One side effect to be aware of is paresthesia, a tingling sensation that can occur with large doses. This can be avoided by spreading the dose throughout the day.

Caffeine

Caffeine is well-known for its ability to boost focus, alertness, and physical performance. It can also help with fat burning. Many pre-workout supplements include caffeine as their primary ingredient, but you can achieve similar results with a straightforward caffeine supplement.

If you already consume caffeine regularly, you may build up a tolerance, which diminishes its effectiveness. To avoid this, consider limiting your caffeine intake outside of workouts or taking breaks to reset your tolerance. For most people, a dose of 100-200mg before a workout is sufficient, but the optimal dose depends on your individual sensitivity. On race day, consider your pre-event nerves—if you’re already feeling jittery, caffeine may not be the best choice.

Protein

Protein is essential for muscle recovery, growth, and overall health. While it’s possible to meet your protein needs through whole foods, protein powders provide a convenient way to ensure you’re getting enough. For HYROX athletes, having adequate protein intake is vital for muscle maintenance, especially if you’re pushing your limits in training.

Whey protein is the most popular choice due to its fast absorption and taste, but plant-based options are becoming increasingly high-quality. For best results, aim to consume protein soon after your workouts to support muscle recovery.

Electrolytes

Staying hydrated is crucial for performance, and electrolytes play an essential role in helping your body absorb and retain water, especially when you’re sweating heavily during intense training or events like HYROX. Even slight dehydration (around 5%) can lead to a significant drop in performance.

Electrolyte supplements help replace vital minerals like sodium, potassium, and magnesium, which are lost through sweat. They can also help prevent cramping and fatigue. Products like Myprotein’s “Electrofuel” or standalone electrolyte supplements can be useful during long training sessions or competitions.

Conclusion

In addition to the supplements listed here, there are others that may benefit you more from a general health perspective than a specific performance enhancement for HYROX. However, the supplements mentioned in this article have proven benefits for athletic performance, and when used strategically, they can give you an edge in training and competition.

Remember, supplements are most effective when combined with a solid foundation of good nutrition, consistent training, proper recovery, and stress management. Always choose high-quality supplements from trusted brands, and feel free to consult with a healthcare professional or nutritionist before making any significant changes to your routine.