Suplements stack for HYROX champions!

The HYROX Performance Demands (Quick Context)

HYROX is not CrossFit. It’s not bodybuilding. It’s not a marathon.

It’s:

  • High glycolytic demand (sleds, lunges, wall balls)

  • Repeated near-threshold efforts

  • Grip, trunk, and CNS fatigue

  • Minimal recovery between stations

  • Cardio + strength under acid load

Non-negotiables (foundation)

These support training volume and recovery.

  • Creatine monohydrate: 3–5 g/day (any time)

    • Improves repeated high-power output

    • Enhances recovery between stations

    • Supports cognitive resilience under fatigue

  • Electrolytes + fluids: daily, and especially around sessions

    (Most HYROX “bonks” are salt + fluids + carbs problems, not supplement problems.)

2️⃣ Sodium Bicarbonate – 0.2–0.3 g/kg pre-race

One of the most underused performance tools in HYROX.

  • Buffers hydrogen ions

  • Delays muscular acidosis

  • Improves performance in repeated efforts (sleds, lunges, wall balls)

⚠️ Test in training first. GI distress = bad day.

3️⃣ Electrolytes – High Sodium (1,000–2,000 mg)

HYROX is a sweat factory.

  • Maintains nerve firing

  • Prevents premature fatigue

  • Improves endurance output

➡️ If your electrolytes don’t scare normal people, they’re underdosed.

Tier 2 – Performance Accelerators

4️⃣ Beta-Alanine – 3.2–6.4 g/day

  • Increases carnosine (intramuscular buffering)

  • Best for repeated high-intensity efforts

➡️ Load for 4–6 weeks. Not a race-day miracle.

5️⃣ Citrulline Malate – 6–8 g pre-race

  • Improves blood flow

  • Enhances endurance and work capacity

  • Helps with “engine shutdown” late race


Tier 3 – The “race-day difference makers”

These can noticeably move output if you dose them right.

6️⃣ Carbohydrates – 30–60 g/hour (race-dependent)

HYROX is not low-carb friendly.

  • Fuels glycolytic output

  • Preserves CNS drive

  • Prevents catastrophic drop-off in later stations

➡️ Gels, cyclic dextrin, or glucose/fructose blends.

Caffeine: ~2–6 mg/kg, ~45–60 min pre (start lower if you’re sensitive)

⚠️ Overdo it and your HR becomes your enemy.

Rule: don’t discover your “limit” on race day.

Nitrates (beetroot): best tested in training; can help certain performance outcomes. Practical: use a standardized beet product (or consistent dosing) and trial it multiple sessions.

8️⃣ Alpha-GPC or Citicoline – 300–600 mg

  • Improves motor unit recruitment

  • Supports focus and reaction time

  • Helps coordination under fatigue

This is where sharp athletes separate from strong ones.

Recovery Stack – Win the Next Training Block

9️⃣ Magnesium Glycinate – 300–400 mg

  • Nervous system recovery

  • Sleep quality

  • Muscle relaxation

🔟 Collagen + Vitamin C (Post-Training)

  • Supports tendons and joints

  • Reduces injury risk in high-volume running + sled work

What You Should NOT Waste Money On:

❌ BCAA

❌ “Test boosters”

❌ Mega-dose antioxidants (blunt adaptations)

❌ Random pre-workouts with proprietary blends

If the label hides doses — it’s hiding mediocrity.

Challenge (do this, don’t just save this)

Over the next 14 days, run 2 controlled tests:

  1. One HYROX-style session with caffeine, one without (same sleep, same food).

  2. Track: time, HR, RPE, and how your gut feels.

HEY, I’m coach Boza

globally recognized transformation and wellness coach. Now, i won some awards and have bunch of fancy cetrificates, but that’s not what’s matter.

What’s cool is that i have over 20 years of experience in fitness industry, i was a fully commited bodybuilding and powerlifting athlete, but now i’m a husband and father of 2, and i still look better than most 25 y/o.

JOIN MY MAILING LIST

Apply to Work With Us

  • Premium coaching & custom support for Serious applicants & High-commitment clients:


    ✔ Ready to follow a structured system
    ✔ Willing to train consistently (not perfectly)
    ✔ Open to lifestyle & habit changes
    ✔ Looking for long-term results, not shortcuts