{"id":6285,"date":"2026-03-09T09:51:43","date_gmt":"2026-03-09T07:51:43","guid":{"rendered":"https:\/\/atplabtraining.com\/?p=6285"},"modified":"2026-03-09T09:53:58","modified_gmt":"2026-03-09T07:53:58","slug":"%ce%b5%ce%bd%ce%ad%cf%81%ce%b3%ce%b5%ce%b9%ce%b1-%ce%b3%ce%b9%ce%b1-%ce%b4%ce%b9%cf%80%ce%bb%ce%ad%cf%82-%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%ae%cf%83%ce%b5%ce%b9%cf%82-am-pm-%cf%83%ce%b5-crossfi","status":"publish","type":"post","link":"https:\/\/atplabtraining.com\/en\/%ce%b5%ce%bd%ce%ad%cf%81%ce%b3%ce%b5%ce%b9%ce%b1-%ce%b3%ce%b9%ce%b1-%ce%b4%ce%b9%cf%80%ce%bb%ce%ad%cf%82-%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%ae%cf%83%ce%b5%ce%b9%cf%82-am-pm-%cf%83%ce%b5-crossfi\/","title":{"rendered":"Fueling for Double Sessions (AM\/PM) in CrossFit \/ HYROX"},"content":{"rendered":"

How to Maintain High Performance in Your Second Session.<\/b><\/p>\n

    \n
  1. Adequate Daily Energy Intake<\/b>
    \nIf your caloric intake does not match your total energy expenditure:<\/p>\n

    A) Recovery slows down<\/p>\n

    B) Performance declines<\/p>\n

    C) Training quality decreases<\/p>\n

    Fueling starts with total daily energy availability, not with your pre-workout snack.<\/li>\n

  2. Carbohydrates<\/b>
    \nWhether competing in CrossFit or HYROX, low glycogen availability reduces your ability to perform repeated high-intensity efforts.<\/p>\n

    Maintain daily carbohydrate intake at 5\u20138 g\/kg bodyweight<\/li>\n

  3. Protein<\/b>
    \nProtein supports tissue repair and recovery from demanding training. <\/p>\n

    However, excessive protein intake between sessions can displace carbohydrates.<\/p>\n

    Maintain: 1.4\u20132.2 g\/kg bodyweight per day<\/p>\n

    Distribute evenly: 0.3\u20130.5 g\/kg per meal<\/li>\n

  4. Fats<\/b>
    \nFats support hormonal function, energy balance and satiety, but slow gastric emptying.<\/p>\n

    Keep fats low 1\u20133 hours pre-session and between sessions.<\/p>\n

    Place most fats in meals away from training or on low-volume days.<\/li>\n

  5. Timing Strategy for Double Sessions<\/b>\n

    A) Post 1st Session 1 (0\u201360 minutes)
    \n– Carbs: 1.0\u20131.2 g\/kg
    \n– Protein: 0.3 g\/kg (20\u201340g practical range)<\/p>\n

    Examples:<\/p>\n

      \n
    1. Chocolate milk + banana<\/li>\n
    2. Whey + bagel\/cereal + honey<\/li>\n
    3. Rice pudding\/yogurt + fruit + honey<\/li>\n<\/ol>\n

      B) 3 Hours Pre 2nd Session
      \n– Carbs: 1.0\u20132.0 g\/kg
      \n– Protein: 0.3 g\/kg
      \n– Fats\/fiber: Low\u2013moderate<\/p>\n

      Examples:<\/p>\n

        \n
      1. Rice\/pasta + lean protein<\/li>\n
      2. Potato + eggs\/chicken<\/li>\n<\/ol>\n

        C) 1 Hour Pre 2nd Session
        \n– Carbs: 0.5\u20130.8 g\/kg
        \n– Protein: Optional
        \n– Fats\/fiber: Minimal<\/p>\n

        Examples:<\/p>\n

          \n
        1. White toast + jam\/honey<\/li>\n
        2. Rice cakes + honey<\/li>\n<\/ol>\n

          D) 30 Minutes Pre 2nd Session
          \n– Carbs: 0.3\u20130.5 g\/kg (easily digestible)<\/p>\n

          Examples:<\/p>\n

            \n
          1. Banana<\/li>\n
          2. Gel<\/li>\n
          3. 300\u2013500 ml sports drink<\/li>\n<\/ol>\n<\/li>\n
          4. Fluids & Electrolytes<\/b>\n

            \u0391) Before: 5\u201310 mL\/kg fluids 2\u20134h prior<\/p>\n

            \u0392) During: 0.4\u20130.8 L\/hour (adjust for sweat rate)<\/p>\n

            C) Electrolytes:
            \nUse sodium when sessions exceed 60 minutes, heat is high, or sweat rate is elevated.<\/p>\n

            D) After: Rehydrate based on losses (ideally via pre\/post weighing).<\/li>\n

          5. Evidence-Based Ergogenic Aids<\/b>\n

            A) Caffeine: 3\u20136 mg\/kg (~60 min prior)<\/p>\n

            B) Creatine: 3\u20135 g daily<\/p>\n

            C) Beta-Alanine: 4\u20136 g daily (split doses)<\/p>\n

            D) Sodium bicarbonate: 0.2\u20130.3 g\/kg<\/li>\n<\/ol>\n

            Sources:<\/b><\/p>\n

            1. Louise Burke \u2013 Practical Sports Nutrition \/ Clinical Sports Nutrition (McGraw-Hill)<\/p>\n

            2. NSCA \u2013 Essentials of Strength Training & Conditioning (latest ed.)<\/p>\n

            3. Jeukendrup & Gleeson \u2013 Sport Nutrition (3rd ed.)<\/p>\n

            4. ACSM Position Stand (2007): Exercise and Fluid Replacement<\/p>\n

            5. Maughan \u2013 IOC Handbook of Sports Medicine: Nutrition in Sport<\/p>\n

            6. ISSN Position Stands: Caffeine (2021), Creatine (2017), Beta-alanine (2015), Sodium bicarbonate (2021), Protein (2017).<\/p>\n","protected":false},"excerpt":{"rendered":"

            How to Maintain High Performance in Your Second Session. Adequate Daily Energy Intake If your caloric intake does not match your total energy expenditure: A) Recovery slows down B) Performance declines C) Training quality decreases Fueling starts with total daily […]<\/p>\n","protected":false},"author":1,"featured_media":6288,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[],"class_list":["post-6285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atp-blog-en"],"yoast_head":"\nFueling for Double Sessions (AM\/PM) in CrossFit \/ HYROX - ATPLab Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atplabtraining.com\/en\/\u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1-\u03b3\u03b9\u03b1-\u03b4\u03b9\u03c0\u03bb\u03ad\u03c2-\u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2-am-pm-\u03c3\u03b5-crossfi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fueling for Double Sessions (AM\/PM) in CrossFit \/ HYROX - ATPLab Training\" \/>\n<meta property=\"og:description\" content=\"How to Maintain High Performance in Your Second Session. 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