Carbohydrates, including sugars, fibers, and starches, are the body’s primary energy source. Despite their critical role, carbs often face criticism from those focused on weight loss.
Senior Scientist and Muscle Biologist at ETH Zurich, Switzerland, Gommaar D’Hulst champions carbohydrates as essential for sustaining energy levels in high-intensity sports like CrossFit and HYROX.
On July 2, 2024, D’Hulst shared his carbohydrate insights on YouTube. He delved into dosage, timing, and sources of carbohydrate consumption before and during workouts. He distinguished between the nutritional demands of CrossFit and HYROX, providing a deeper understanding of how athletes can leverage carbs to enhance their performance. Explore his findings below:
[Related: How Much Caffeine Is in Pre-Workout?]
Carbs Are King
D’Hulst highlights the importance of carbohydrates for exercise performance, referencing a study from Applied Physiology, Nutrition, and Metabolism that underscores their efficacy. (1) Carbs are the essential macronutrient for physical activity regardless of exercise duration.
Carbohydrates increase performance when taken during endurance exercise.
The review analyzed 55 studies examining performance enhancement through carbohydrate intake during exercise compared to a placebo. It covered various exercise durations, ranging from short 10-15-minute sessions to longer marathon-style sessions of four to five hours.
CrossFit Vs. HYROX
HYROX typically requires more time than CrossFit. The following table highlights the differences:
[Related: Hypertrophy vs. Strength Training: Key Differences + How To Do Both]
Carb-Intake Strategy for HYROX
D’Hulst recommends trainees maintain glycogen stores for HYROX sessions by adhering to the following guidelines:
Dinner
Consume four grams of complex carbohydrates per kilogram of body weight a day or two before exercising. Examples of these carbohydrates include:
Grains
Ensure sufficient rest.
Breakfast
Athletes should finish breakfast at or before approximately 8:30 a.m. for a HYROX competition scheduled to begin at 10 a.m. Consume three to four grams of simple carbohydrates per kilogram of body weight. D’Hulst suggests avoiding Gatorade or bananas.
“Glucose or the carbohydrates end up in the bloodstream and not necessarily in the muscles as glycogen. It takes a long time for those glucose molecules to synthesize into glycogen,” said D’Hulst. “It can take up to 24 hours. Don’t eat a high amount of sugar right before.” Exercise-induced hypoglycemia can lead to fatigue and hinder performance.
D’Hulst recommends avoiding excessive protein intake before competition, as that can hinder gastric emptying and slow the conversion of glucose into glycogen. Instead, consume protein after for optimal recovery. (2) D’Hulst advises HYROX athletes to consume 60 to 90 grams of carbohydrates per hour when racing.
Carb-Intake Strategy for CrossFit
Maintaining glycogen and energy reserves for CrossFit is similar to the demands of HYROX. D’Hulst recommends the following strategies.
Dinner
Ingest four grams of carbohydrates per kilogram of body weight by 8 p.m. on the evening preceding the competition. Get adequate rest.
Breakfast
Mirror HYROX’s dietary strategies for breakfast. Consume simple carbohydrates at a ratio of three to four grams per kilogram of body weight. Examples include pancakes topped with blueberries and strawberries.
Avoid consuming carbohydrates immediately before a CrossFit workout. However, between competitions, the intake of simple carbohydrates should be increased to 60 to 90 grams per kilogram of body weight to maintain energy levels.
Extra Tips
D’Hulst recommends those who train early in the day skip breakfast, as their muscles typically retain sufficient glycogen levels to support their workout performance. Additionally, athletes with a tight schedule between breakfast and competition can reduce their carbohydrate intake beforehand. Below is an illustration of the recommended carbohydrate ratios for the hours leading up to a competition.
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References
Stellingwerff, T., & Cox, G. R. (2014). Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(9), 998–1011. https://doi.org/10.1139/apnm-2014-0027
Churchward-Venne, T. A., Burd, N. A., Mitchell, C. J., West, D. W., Philp, A., Marcotte, G. R., Baker, S. K., Baar, K., & Phillips, S. M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of physiology, 590(11), 2751–2765. https://doi.org/10.1113/jphysiol.2012.228833
Featured image: @hyroxworld on Instagram
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