If you’re aiming to perform at a race like Hyrox, your approach to food needs to be strategic. This isn’t about dieting—it’s about performance nutrition. The difference? Dieting often focuses on restriction, while performance nutrition is all about fueling your body for the demands you place on it. But here’s the kicker: if you’re not training enough, you could be sabotaging your progress by eating as if you’re in the midst of high-volume training.
Training Volume Matters.
One of the most common pitfalls for athletes or fitness enthusiasts is eating to match the level of training they think they’re doing, rather than the level they’re actually doing. This is where technology can be a game changer. Fitness apps like those on Apple Watches, Garmins, or Whoop bands provide valuable insights into your actual training volume each week. These tools can help you get a clear picture of how much you’re really working out.For example, when I was in Hawaii, I logged 16 hours of training in a week on my Samsung Health app. The very next week, back in Vegas, I logged just 6 hours. During that high-volume week, my body needed significantly more food to sustain that level of activity. But the following week, with a sharp decrease in training volume, my nutritional needs also dropped. If I had continued eating as if I was still in Hawaii, my body would have stored that excess energy, likely as fat, because I simply wasn’t burning as many calories.
Performance Nutrition: Eat to Support Your Training
Here’s where performance nutrition comes into play. To optimize your body composition—whether that means losing fat, gaining muscle, or both—you need to eat to support your actual training volume. High-volume training weeks require more fuel to maintain energy levels, support recovery, and sustain muscle growth. But on lower-volume weeks, your caloric needs decrease. This doesn’t mean drastically cutting calories, but it does mean adjusting your intake to match your output. The goal is to eat enough to support your training without overdoing it on the days you’re not as active. This approach can help you achieve a leaner, stronger body, as you’re fueling your body appropriately for the work it’s doing.
Action Steps to Implement Performance Nutrition
1. Track Your Training Volume: Use your fitness apps—whether it’s on your Apple Watch, Garmin, Whoop, or Samsung Health—to monitor your weekly training hours. This will give you a clear understanding of your activity levels and help you plan your nutrition accordingly.
2. Adjust Your Caloric Intake: On high-volume training weeks (e.g., 10+ hours of training), increase your caloric intake, focusing on nutrient-dense foods that fuel performance, such as lean proteins, complex carbohydrates, and healthy fats. On lower-volume weeks, scale back slightly to match your reduced activity level.
3. Focus on Nutrient Timing: Ensure you’re eating the right foods at the right times. Prioritize protein and carbs around your workouts to maximize recovery and muscle repair. On rest days, focus more on balanced meals that include plenty of vegetables, healthy fats, and moderate amounts of protein.
4. Listen to Your Body: Performance nutrition isn’t one-size-fits-all. Pay attention to how your body responds to different foods and training volumes. If you’re feeling sluggish or not recovering well, it might be time to reassess your nutrition strategy.
5. Aim For Consistency: While it’s important to adjust your intake based on your training, consistency is key. Avoid drastic fluctuations in your diet. Instead, make small, sustainable adjustments that keep you fueled and performing at your best.
Conclusion
If you’re training for an event like Hyrox, understanding the balance between your training volume and nutritional needs is crucial. By approaching food through the lens of performance nutrition, you can optimize your body composition and enhance your performance. Remember, it’s not just about how much you eat, but how well your nutrition aligns with your training. Start tracking, adjust accordingly, and you’ll see the results both in the gym and on race day. Let’s fuel for success!—