The BEST Carb Strategy for CrossFit and Hyrox: are you fueling right?

[@bycoachmanu]

It would be perfect a sample of a menu plan for the comptition day... Athletes would see it in a practical manner with foods... Thanks for your work!!!

[@wod-science]

Yes... that is something for a next video :). Thanks for the tip.

[@sebastiankauschke3237]

The summarys are so great!! Love it!!!!!❤

[@wod-science]

Glad you like them!

[@HashimAlmadani84]

Any recommendation for the type of carb and timing prior to a Crossfit competition ? Like between WODs?

[@luisoliveira601]

Check minute 15:00

[@natejohnson310]

Simple carbs

[@wod-science]

I explain this from 13:50. TLDR mostly simple, easy-to-digest carbs ranging from 60-90g /h in between wods.

[@HashimAlmadani84]

@@wod-science yes Well addressed, I wrote the comment while watching 👍 Normally in CrossFit competition I use to have breakfast two hours before and then take a spoon of honey half an hour before the wods, Not sure if it’s a good way to go ?? Ps: I have a competition in three days, that’s why I’m asking 😅

[@superluci58]

@@HashimAlmadani84sugar burner not fat adapted.

[@bycoachmanu]

Presentación maravilosaaaaa!!! 😍😍😍

[@Bodybypt]

Plenty of endurance and especially ultra marathoners do amazing on higher fat lower carb diets if given time to adapt.

[@wod-science]

Yep, but those are exeptions, in any (endurance) sport where bursts of high power output are necessary, carbs are crucial.

[@edisonstefenjunior8916]

Great content! Thank you!

[@woodsyworkout]

Really great work, thanks for the video! Especially the exercise induced Hypoglycaemia I didn’t know this. Do you know how early into a race you can start taking carbs to maximise benefit but avoid Hypoglycaemia? I’ve found there are only certain points I can take a gel in a Hyrox race because of my breathing rate and hr so I may need to take some early to get 60-90g in

[@wod-science]

Very early, as early as 5 minutes in. From the moment you are contracting the muscles at high intensity, the glucose that enters the bloodstream will be taken-up by the muscles. Taking-in carbs during racing at high intensity is something you'll need to train. It is not easy!

[@samuelortegavega824]

is it possible a video on how should be the diet of a crossfit athlete /user? Macros, how to lose fat, gain muscle, etc.

[@wod-science]

Not really my expertise. I will have to invite and expert on the matter. Thanks for the tip.

[@christelle1297]

Please bring out the Empower drink at the Swiss Throwdown so we can test it out 🤩

[@JuanaLove6931]

I'm assuming this also applies to very long training sessions. I always assumed the same idea for swimming was don't eat within 2 hours before swimming. My partner and I would do exactly what you recommend here starting with dinner the night before, Steak- beans-potatoes ect. Breakfast would normally be waffles with powdered sugar in 2hrs train and I would eat raisins when I felt fatigue. Not bad for zero guidance in my opinion. My problem was cramping after a few hours. Obviously now I know what to do but years ago I would take a ton of creatine and instant relief. God only knows what was in my creatine supplement, lol.... Thank you so much! I just heard about your channel and am delighted!! This is what no one seems to talk about. ❤😊

[@luisoliveira601]

So whatdo you do about cramps? Salt?

[@JuanaLove6931]

@luisoliveira601 years ago I would choke down a creatine supplement fast. Honestly not really sure exactly what was in it. It was sweet. Tasted like "pixy sticks". Now I would usually be sipping on an electrolyte drink. I use LMNT but it seems I need sugar as well. I naturally have quite low baseline blood glucose levels. So salt, magnesium, and add some sugar or salt depending how I feel. Thanks for asking. Apologies if it isn't helpful. :)

[@luisoliveira601]

@@JuanaLove6931 really helpful, as the video is ;) *

[@wod-science]

Really good fueling strategies indeed! Thanks for the kudos.

[@superluci58]

Cramps ? Of course with all those carbs!

[@ebkee1]

good video, thank you! You say to take 4g of carbohydrates per kg of body weight, and only 20g of proteins. For example, 200g of whole wheat pasta has 25g of protein and 144g of carbohydrates. What should I eat to meet those values?

[@wod-science]

More simple carbs or accept that protein intake will be higher, which is no problem. It only becomes a problem when you want to limit total kcals.

[@natejohnson310]

What would be a couple good examples of a simple carb breakfast? It’s hard to find any online.

[@wod-science]

Dose is hard to say, because that depends on weight and overal caloric expenditure. Good food items are - white bread, cereals, jam, honey, yoghurt, muesli, orange juice, ...

[@Tim-Snee]

After carb ingestion and waiting for two hours….When would it be OK to start to take in carbs again….during the race or can I take carbs during my warmup?? thank you.

[@wod-science]

During the warm-up is OK as the muscles are contracting again at that point.

[@Daria_Ukraine_Odesa]

love it !!!

[@JohnHorkan-w1q]

Hi, you mention in the carbs are king video for hyrox that it’s good to eat 2/3 hrs before, maybe 2/3 g/kg of carbs, but you also mentioned I think that it can take up to 24 hr for ingested carbs to be converted to glycogen. So should you load for 2 days before a hyrox , I read elsewhere up to 8/10g/kg per day. If you do that will the 2/300 g the morning of race top up the stores or will 2/3 hrs be long enough to convert the breakfast carbs to glycogen? Approximately how long does it take from ingesting different carb types for them to be converted to glycogen, is there a link/info regarding that?Great video.

[@wod-science]

Great question. Yes, you need to load up on the days before a hard comp. And yes it takes 24h or more to fully replete glycogen levels (in muscle). The breakfast is there to fill up glycogen reserves in liver, those deplete slighly during sleep.

[@emahzee]

Love it!

[@temibalogun1379]

How come hypoglycemia is a risk when carbs are consumed before exercise but not a risk when cosumed during the excerise (in case of hyrox) or between wods (for CF)? Sorry if you already covered this in the video

[@wod-science]

Because of insulin. When you consume carbs right before a wod, there is a combination of high insulin and muscle contractions at onset of exercise. This quickly sucks all of the glucose into the blood which can lead to a hypo. When carbs are consumed during a workout, insulin is not an issue.

[@ElteHupkes]

@@wod-science That begs the question whether taking in extra carbs during warmup would be the best of both worlds - topping up the glycogen lost during warming up while preventing the insulin spike?

[@joemills3396]

Hey question. In the chart, it shows 4g/kg at dinner specifically the day before. For an 80kg athlete that is an incredible amount of carbs. Like 3 pizzas 😂 Is this an amount that could be spread across 2 meals? Say a mid afternoon meal and then also dinner? Or is the time window the importance piece?

[@wod-science]

Yes, you can spread across meals - dinner an evening snack. Once you are used to it, the amount is not that high anymore. Note, this is for performance the next day. If you are simply doing one WOD in a session of an hour, such high carb intake is not necessary.

[@joemills3396]

@@wod-science appreciate the reply! Thanks

[@JGKassel]

Thank you for the information🙏🏼 So for my 7am training its better to train with an empy stomach than to have 1-2 bananas or energy gel 30min before training?

[@wod-science]

I would say not, if you are used to eating the carbs and you do not feel dizziness or fatigue, go for the bananas and / or gel. It is rather when you have to compete SUPER early and would have no time for breakfast at all, then it's suggested to eat a good carb-rich meal and workout with an empty stomach.

[@jorgemoreira4821]

When you say 4g/kg and I am 86 kg I should eat 344 g of carbs at dinner!! In potatoes or rice this is how many g? Thanks

[@wod-science]

Correct sir. A lot -- I suggest consulting a diet tracking app.

[@sheenaj3951]

Could this apply to obstacle course races? If so, what if my breakfast is roughly 3.5 hours before the race? Should I eat again at 2 hours before the race with simple carbs?

[@wod-science]

Yes, this is a good option!

[@sheenaj3951]

@@wod-sciencethanks!! For my first race, I did it wrong. I will do it this way next time.

[@Marc-nc9yv]

Help me understand the Kcal math. If I have say 2400 kcal in glycogen in muscle and liver when I start the event (hryox) and I burn about 800 kcal / hr then I should have enough Kcal for 90 min hyrox event, correct? This assumes I am carb loaded

[@wod-science]

Entirely correct, but fatigue starts to kick-in well before your muscles are depleted from glycogen. That is why we recommend continuous carb intake to spare glycogen for the last push.

[@joe_cannot_dance]

So, for a 1:30h session of Crossfit training (1:15 for weight/gymnastics at low/moderate intensity + 15min WOD), It could be a good idea to have a moderate to high intake of Carbs 1h before and nothing during?

[@wod-science]

Correct. But as you go over the hour, it might make sense to drink / eat a bit of carbs (30g) right before the WOD. This certainly won't hurt performance and training efficiency.

[@joe_cannot_dance]

@@wod-science it's what I have been doing lately and I must say that I feel better during the WOD, as opposed to feeling depleted earlier! Keep up the good work 👍