The Ultimate Guide to Fueling Your Training: Lessons from the RMR Training Podcast
If you're pushing yourself in high-intensity training like HYROX or similar endurance sports, you know that consistent performance boils down to two essential elements: proper training and smart nutrition. Recently, I tuned into an episode of the RMR Training Podcast, where Rich Ryan and Meg Jacoby broke down their approaches to eating, training, and the often-overlooked balance between performance and recovery. Spoiler alert: it’s not just about eating clean; it’s about eating smart.
Why Nutrition Matters for Athletes
When it comes to training, nutrition isn't just about maintaining muscle mass or keeping your energy up—it's also about optimizing recovery. As athletes, it’s crucial to find the right balance between carbohydrate intake, protein consumption, and proper hydration. Whether you’re preparing for a morning workout or recovering from an intense session, knowing what works for your body is key.
Morning Nutrition: Finding the Right Routine
If you're a morning workout person, either by choice or necessity, figuring out what to eat can be tricky. The goal is to get enough fuel without upsetting your stomach. Meg shared her go-to: overnight protein oats. It’s simple, easy to digest, and provides the carbs and protein needed for a high-intensity session. Her other option? Toast with a little Nutella and banana. Both meals are easy on the stomach, quick to prepare, and packed with the fuel needed to hit the ground running—literally.
But here’s the twist: not everyone can stomach the same things. Rich pointed out that eating overnight oats before a workout wouldn’t work for him—it’s too fibrous. Instead, he opts for something lighter, like toast and dried mango. The takeaway? Know your body. What fuels one athlete might leave another feeling sluggish.
The Case for Carbs
Carbs often get a bad rap, but for endurance athletes, they’re non-negotiable. Back in the day, Rich experimented with a low-carb, high-fat diet, but soon realized that carbs are essential for maintaining energy, especially during glycolytic activities like HYROX. When you’re pushing hard, you need quick fuel, and carbs deliver.
If you’re not a fan of eating a full meal before training, try a carb loader drink or something simple like a banana with a dash of honey. Rich and Meg both agree that having about 50 grams of carbs before a quality session makes a significant difference. Not a morning eater? Try liquid calories like carb drinks—they’re light on the stomach and offer fast energy.
Post-Workout Recovery: Don’t Skip It!
Your workout isn’t truly complete until you’ve refueled. Post-workout nutrition is vital to speeding up recovery and preserving muscle mass. Meg’s routine includes electrolytes immediately after training, followed by a real meal like pita with eggs. Rich also emphasizes the importance of quick-digesting carbs, like cereal with protein powder, to kickstart recovery.
Remember: You’ve just depleted your stores, so waiting too long to eat can slow down recovery by up to 30%. Even if you’re looking to lose weight, skipping post-workout fuel isn’t the way to do it. Instead, focus on protein and carb combinations within 30 minutes after finishing your session.
Supplements: What’s Worth It?
Supplements can be a game-changer if used correctly. Meg and Rich discussed their daily staples, which include:
Creatine: Helps with muscle recovery and endurance. Taking 5-6 grams daily works for most athletes, but the key is consistency rather than timing.
Beta-Alanine: Great for buffering lactic acid, but start slowly—it can cause a tingling sensation when taken in high doses.
Electrolytes: Always a must, especially during and after training. Meg swears by ESN electrolyte packs, which include about 24 grams of carbs.
Protein Powder: A quick and effective way to hit protein targets, especially post-workout.
Omega-3s: Beneficial for inflammation and recovery.
Creatine Timing: Whether you take it in the morning or post-workout, the most important thing is consistency. Drink plenty of water to minimize potential stomach issues.
Training and Nutrition: Adjusting to Your Routine
One of the most significant takeaways from the podcast was the importance of adapting your nutrition to your training load. On intense days, both Rich and Meg eat more calories, including more carbs and proteins. On lighter days, they dial it back slightly but still ensure they’re adequately fueled.
It’s also about spreading out your intake. Meg typically eats four meals a day, including two substantial meals and two lighter ones or snacks. Rich does something similar, focusing on eating more around training times while keeping portion sizes manageable.
The Nighttime Dilemma: To Eat or Not to Eat?
Many athletes worry that eating before bed will disrupt sleep, but it’s not always the case. Meg finds that protein-rich snacks like Greek yogurt with protein powder help her wind down without affecting sleep quality. Rich also opts for a protein shake or pudding before bed, ensuring his muscles have the building blocks they need to recover overnight.
Listen to Your Body
Perhaps the most important lesson from Rich and Meg is to listen to your body. Eating more on harder training days isn’t just about calories—it’s about recovery. If you’re expending 3,500 calories in a single day, eating the same as a rest day just doesn’t cut it. Conversely, on lower output days, dial it back slightly, but never sacrifice quality.
If you’re struggling with hunger cues or feel unsure how much to eat, start by experimenting with portion sizes. Try adding an extra serving of rice or a spoonful of nut butter to your usual meals and see how your body responds. Remember: Fueling adequately today means performing better tomorrow.
Consistency is Key
Whether it’s nutrition, training, or sleep, the real secret to performance isn’t doing something once—it’s doing it consistently. Finding a routine that works for your body and lifestyle is crucial. Maybe you’re like Meg, with a consistent morning routine and carefully spaced meals. Or perhaps you’re more like Rich, adjusting as needed while keeping the fundamentals in place.
Final Thoughts: Progress Over Perfection
No one’s perfect. Sometimes you’ll have days where your meal timing is off, or your nutrition choices aren’t ideal. That’s okay. The key is making better choices most of the time and being kind to yourself when things don’t go as planned.
At the end of the day, nutrition and training are both journeys—there’s no one-size-fits-all answer. Take the time to understand what your body needs, experiment with your routine, and remember that small improvements add up over time.
So, what does your nutrition routine look like? Have you found what works for your training yet? Let me know in the comments!
New to HYROX? Check out A Beginner’s Guide to Preparing for HYROX to learn how to train smart and build consistency from day one.
Curious how top HYROX athletes fuel their training? Don’t miss this episode with Rich Ryan & Meg Jacoby—watch now on YouTube!