Sports nutrition: food, hydration and supplement decisions

Start with everyday food

Training nutrition begins with an eating pattern that fits your activity, preferences and circumstances. Meal planning, practical access to food and enough time to eat are worth reviewing before buying specialist products.

Energy and nutrient needs differ between people and training schedules. A single percentage split or timing rule should not be presented as a universal prescription for every CrossFit or HYROX athlete.

Plan around sessions

Think about what you can comfortably eat before training and what will be available afterwards. Practise a plan during ordinary sessions before relying on unfamiliar products at an event. Record tolerability as well as convenience.

Hydration and event preparation

Plan access to drinks and check what an event provides. Session length, conditions and individual circumstances affect preparation. Seek personalised advice when deciding quantities or managing particular health needs.

Supplements have a specific role

The IOC consensus describes supplements as a small part of a broader nutrition plan. It emphasises expert advice and potential risks rather than treating products as substitutes for food or training.

Check why you are considering a product, its full ingredient list and independent advice about suitability. Athletes subject to anti-doping rules should also consider contamination and compliance.

Read brand claims critically

A brand description is not evidence that a product treats a symptom or improves your performance. Compare the claim with research on the ingredient and formulation rather than relying on testimonials.

The NutriSolution overview explains how to approach a branded catalogue without treating it as individual advice.

Source and further reading

IOC consensus statement: dietary supplements and the high-performance athlete. For a personal nutrition strategy, consult an appropriately qualified professional.