Karyn Guidry Fitness

HYROX athletes — you probably don’t need more supplements. You need the right ones.

Walk through any race expo and you’ll see everything promising more energy, faster recovery, better performance and fat loss.

But when you actually look at the research, the list of supplements worth your money gets pretty short.

My HYROX supplement ranking:

1. Creatine monohydrate — one of the strongest evidence bases in sports nutrition
2. Caffeine — proven performance benefits when dosed correctly
3. Protein — useful when you aren’t hitting your needs through food
4. Beetroot/nitrates — potential endurance benefit, especially for running
5. Beta-alanine — useful, but lower priority

And the stuff I’d save my money on?
BCAAs if you already eat enough protein, underdosed proprietary pre-workouts, “fat burners” and detox products.

Supplements should support good training, nutrition, carbs, hydration and sleep — not try to replace them.

Swipe through for the full breakdown + dosing.

Save this before your next supplement haul.

Struggling to figure out what to eat for breakfast when you’re actually training for performance?

Here are 3 high-protein breakfast ideas for athletes that give you a solid balance of protein + carbs to support training, recovery, and energy.

🥚 Egg + Potato Frittata
🌯 Breakfast Burrito
🥣 Overnight Quinoa

Each one includes the full recipe + macros and can easily be prepped ahead for a busy week.

Nutrition for athletes doesn’t need to be boring or overly complicated. The goal is to eat enough, fuel your training, recover well, and perform.

Save this for your next meal prep!

And if you’re ready to take the guesswork out of your nutrition + training, DM me “PERFORMANCE” and I’ll send you the details.

Training fuel doesn’t have to be complicated.

I put together this Intra-Training Fuel Cheat Sheet to give you simple options for keeping energy up during longer runs, HYROX sessions, and race-day efforts.

Inside you’ll find:

* Gels + chews
* Carb drink mixes
* Real-food options
* Carb amounts for each
* Easy ways to hit your fueling needs

The goal: fuel the work so you can maintain your output instead of fading late in the session.

https://karynguidry.com/blogs/news/vo-max-vs-lactate-threshold-which-metric-matters-more-for-hyrox-performance

VO₂max vs. Lactate Threshold: Which Metric Matters More for HYROX Perf Learn whether VO₂max, lactate threshold, or running economy matters most for HYROX performance, plus how to train each metric for better race results.

Athletes don’t need to choose between looking good and performing well. You can improve your body composition while still getting stronger, faster, and recovering better—it just takes the right strategy.

Too many athletes make the mistake of crash dieting or “dirty bulking,” only to see their energy, training quality, and recovery suffer.

In this guide, I cover:
🏋️ How to lose body fat without sacrificing performance
💪 How to build lean muscle with a smart calorie surplus
🥩 Protein, carbs, and calorie targets for athletes
⏳ Why body composition changes take time—and why that’s a good thing
📈 Practical nutrition strategies you can actually stick to

The goal isn’t to lose weight as fast as possible. It’s to become a stronger, healthier, and better-performing athlete.

Do you really need electrolytes?

The answer depends on how you train.

If you’re doing a 30-minute walk or an easy gym session, water and a balanced diet are usually enough. But if you’re training for HYROX, running long distances, working out in the heat, or you’re a heavy sweater, electrolytes can play a big role in maintaining performance, hydration, and recovery.

In this guide, I break down:
💧 Who actually needs electrolytes
🏃 When to use them
🧂 How much sodium you should aim for
⚡ Why water alone isn’t always enough during long or intense training

Don’t waste money on supplements you don’t need—but don’t let poor hydration hold back your performance when it matters most.