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How to fuel for HYROX to perform your best | Myprotein
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Jan 30, 2025
How exactly do you fuel up for a HYROX event in order to perform in your best condition? Nutritionist, Jamie Wright explains to Myprotein the ways how. Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 Download the Myprotein app: https://bit.ly/3dhVVUE 📱 ********************************* #Myprotein #HYROX How to fuel for HYROX to perform your best | Myprotein Official YouTube channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein. Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we've got it all. ***** References
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in this episode of nutritionist explains
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I'll be covering the changes you want to
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make well in advance in the days eting
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up to high rocks the morning of and
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during the race itself and how to
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recover like a pro as well I'm Jamie
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Wright and accredited nutritionist and
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if all that signs right up your street
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then why not subscribe to the channel
0:21
and check out more of our nutritionist
0:23
Explain series where we bring you the
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most up-to-date science-backed
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information tips and tricks to help you
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achieve your perfect performance
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prepping for a h Rox re well in advance
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it's great to really hone in and nail
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down the fueling strategies for that
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small window of time around highrock
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race itself but you can't ignore the all
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important prep time that exists outside
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of that window there are three elements
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I want you to focus on here the first
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being what's your fueling plan you're
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going to want to start the fueling
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process well in advance and that
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involves making use of two of our
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favorite friends on the channel beta
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alanine and creatine so what do you need
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to know about beta alanine when we're
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exercising lactic acid is produced this
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is often misinterpreted to cause that
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burning sensation that most of us have
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experienced one time or another isn't
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actually lactic acid that causes the
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burning feeling in our muscle but the
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byproduct of its breakdown and
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Metabolism you see we actually
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metabolize lactic acid to produce energy
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but when we do it produces these nasty
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byproducts which increase the acidity of
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the muscular environment thankfully we
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have a protein in our muscles called
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carnosine which helps to buffer these
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byproducts ultimately reducing that
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burning sensation and ensuring our
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muscles can continue to function at
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their best beta alanine raises the level
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of carnosine in our muscles and having a
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higher level of carnosine keeps a more
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neutral muscle pH and enables us to
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perform for longer and more consistently
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with beta alanine you'll want to start
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taking it well in advance of a race as
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it needs to saturate your muscles to
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have the desired effect I would
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recommend at least a few weeks if even a
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few months of consistent intake to
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ensure your muscles are s saturated
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you're aing for 5 to 6 g a day whether
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training or not and I would recommend
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splitting the dose alongside beta
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alanine I'd also recommend creatine
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creatine helps increase the availability
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of adenosine triphosphate or ATP for
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short this is the primary source of
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energy for muscle contractions during
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exercise this can help athletes to
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perform better during high-intensity
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activities allowing them to perform at
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the same intensity for longer and
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leading to improved performance and you
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need to approach creatine the same way
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you do beta alanine which is why I
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recommend you start introducing it in
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the weeks leading up to your re and
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keeping up with it thereafter for
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performance and Recovery benefits like
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beta alanine creatine also needs to
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saturate the muscle to have an effect
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you can achieve this by either following
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a loading phase or following a more
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consistent intake loading with creatine
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involves supplementing with higher doses
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typically 15 to 20 G over a 7 to 10 day
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period before reducing that down to a
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maintenance dose of around 4 to 6 G if
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you have a more sensitive gut you may
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wish to stick to the more consistent
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intake which would involve simply
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supplementing with four to six grams per
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day continually while it does take a bit
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longer to saturate the muscle it does
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reduce the likelihood of any gut issues
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the final element of prepping well in
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advance is experimenting with your
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fueling approach it's not a wise move to
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start trying out carbohydrate gels or
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even just introducing whole food
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nutrition in the more immediate time
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leading up to a Reus if you've never
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done this before start tring your
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nutrition re window which refers to the
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fueling approach in the 60 Minutes
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leading up to the re itself no I'd
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recommend at least a handful of times in
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advance of re day so that you feel
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really comfortable with it going into
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the re and it gives you one less thing
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to stress about and one more thing to
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feel confident in then you'll know
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exactly what works best for you the day
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is leading up to the r the primary fuel
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source our muscles use to perform is
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carbohydrate our muscles store
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carbohydrate as glycogen and use this
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throughout an extensive exercise session
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so the aim should be to top up these
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stores as best we can before exercise
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the recommendation to fill up these
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stores as best as possible is to aim for
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anywhere between 8 to 12 G of
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carbohydrate per kilogram of body weight
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a day for 1 to 3 days in advance of
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exercise if that seems a bit daunting
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researchers have also proposed 1 to 4
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gram of carbohydrate per kilogram of
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body weight per day as being plenty for
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people exercising 90 minutes per day or
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longer and who are looking to keep their
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glycogen stores topped up this is pretty
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perfect for H rocks given races will
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usually last around that 90minut Mark
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counter to more Health focused advice
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I'd recommend gradually switching to
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beige carbs like white rice white pasta
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and white potato do this over the few
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days leading up to high rocks as these
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are easier to digest and should reduce
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the chances of any digestive discomfort
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which you may experience when having a
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lot of whole grains and other complex
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carbohydrate sources that are much
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richer in fiber as for the night before
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I'd stick to something really simple a
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bowl of cereal with some lowfat milk
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some scrambled eggs on toast or even
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just a chicken past the dish the focus
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is to have a meal that'll digest very
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easily and won't be taxing your gut the
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next day the morning of the Rus firstly
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give yourself plenty of time before the
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re to get in some fluids and food I
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would recommend sipping on fluids
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throughout the morning even topping
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these up with electrolytes to ensure
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you're at the peak of hydration Before
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the Race begins 300 to 500 ml per hour
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should be plenty for most but a handy
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way to monitor your hydration levels is
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to Simply keep an eye on your PE color
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straw yellow is what you're aiming for
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if it's darker drink a bit more if it's
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clear drink a bit less you'll also want
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to have a really simple breakfast 3 to 4
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hours out from the re that isn't too big
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it could be similar to the mze for the
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night before or even try something like
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a cream cheese bagel with smoked salmon
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or peanut butter or honey and jam on a
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few slices of toast your body has an
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estimated maximal capacity for carboh
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hydrate uptake of around 60 G per hour
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and eating beyond that can lead to
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gastrointestinal distress 60 minutes out
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from race time this last 60 minutes
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before the race will help you gain the
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all important Edge over your competitors
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so what's the focus here immediate
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readily available Fuel and hydration the
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fuel will come in the form of
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carbohydrate and more specifically
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easily digestible carbohydrates having
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carbohydrates before exercise will
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provide a usable alternative fure source
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to your existing glycogen stores and
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extend your ability to perform without
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fatiguing here's a few ideas for food
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options that you might want to try a
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banana banana chips or other forms of
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dried fruit a bagel a flapjack or one to
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two pieces of toast with Jam or honey
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bananas are a great choice for more than
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just the carbohydrate content they're
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also a great source of electrolytes and
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help contribute to your fluid intake as
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well that brings me on to my next point
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for kneeling your High Rock nutrition
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and that's hydration you can check out
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all things electrolytes and hydration in
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this previous video we made but
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essentially you'll want to consider
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having coconut water or an electrolyte
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tab or even a powder mix and some water
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in the 60 Minutes leading up to the race
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I'd also advise keeping similar fluids
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close to hand during the race itself as
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well as you'll be sweating a ton and
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will need to replenish fluids and
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electrolytes as you go one final tip for
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your race is to consider caffeine
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research suggests between 3 to 8 mg per
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kilog of body weight elicits the
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greatest benefit for both performance
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and enhanced recovery when it comes to
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taking caffeine but I would suggest
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being more conservative with it and not
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loading yourself up with so much
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caffeine so that you start hearing
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colors and seeing sounds a serving a
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pre-workout or even a black coffee will
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do the job perfectly well but try this
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beforehand to see if this works for you
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and doesn't upset your stomach a final
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point that we'd like to touch on is how
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you can recover like a pro after the
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race you'll want to have yourself a high
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quality source of protein and pair that
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with a similar sized serving of
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carbohydrate to what you had before the
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race this is all intended to optimize
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recovery and ensure that your body has
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the pieces it needs to rebuild repair
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and adapt and that's how you should
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approach your hrock fueling let us know
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what you thought of this guide to
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fueling for hro and drop your comments
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and questions in the comment section
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below you can also let us know any other
8:19
topics or have any other questions that
8:21
you'd like for us to cover or
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answer
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