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Gym, CrossFit and HYROX
Gym and HYROX Nutrition Australia
Take one serve 30 minutes before you train. It runs 60 to 120 minutes, carries no sugar and no stimulant, and covers a session without you having to sip anything between sets.
One serve 30 min before
0 g sugar
No stimulants
28 serves per tub
Shop Energy PowderWhat to Take for Your Session, Gym to Race Floor
Find your session and stop reading. The table runs across four groups: strength and general gym, CrossFit and functional fitness, fitness racing, and strength work sitting inside an endurance block. Most people in a gym overfuel the short work and underfuel the long work, and the difference between a 20 minute metcon and a 90 minute open gym session is the whole answer.
| Session | 30 minutes before | During | After |
|---|---|---|---|
| Strength and general gym | |||
| Weights, 45 to 75 min | 1 serve Energy Powder | Water only | 1 serve Energy + Protein |
| Heavy session, 90 min plus | 1 serve Energy Powder | 1 EDGE gel at the 60 minute mark | 1 serve Energy + Protein |
| Fasted morning session | 1 serve Energy Powder in water | Water only | 1 serve Energy + Protein, then breakfast |
| Two sessions in one day | 1 serve before each | Hydrate if the room runs hot | 1 serve Energy + Protein after each |
| CrossFit and functional fitness | |||
| Metcon or WOD, under 30 min | 1 serve Energy Powder | Nothing needed | 1 serve Energy + Protein |
| Class, 60 min mixed | 1 serve Energy Powder | Water only | 1 serve Energy + Protein |
| Open gym, 90 min plus | 1 serve Energy Powder | 1 EDGE gel at the 60 minute mark | 1 serve Energy + Protein |
| Competition day, multiple heats | 1 serve before the first heat | 1 EDGE gel between heats, plus Hydrate | 1 serve Energy + Protein after the last |
| Fitness racing | |||
| HYROX training, runs plus stations | 1 serve Energy Powder | 1 EDGE gel past 60 minutes | 1 serve Energy + Protein |
| HYROX race, 60 to 120 min | 1 serve Energy Powder, 30 min before your wave | 1 EDGE gel after the fourth run if you are over 90 min | 1 serve Energy + Protein within 30 min |
| Obstacle or hybrid race, 2 hours plus | 1 serve Energy Powder | 1 EDGE gel every 45 to 60 min, plus Hydrate | 1 serve Energy + Protein |
| Strength inside an endurance block | |||
| Lift on an easy run day | 1 serve Energy Powder | Water only | 1 serve Energy + Protein |
| Lift the day after a long run | 1 serve Energy Powder, do not train this one fasted | Water only | 1 serve Energy + Protein |
| Run and lift on the same day | 1 serve before the run, 1 before the lift | Hydrate across both | 1 serve Energy + Protein after each |
One serve of Energy Powder carries 22 g of LIVSTEADY and runs 60 to 120 minutes. One EDGE gel carries 19 to 20 g and runs 45 to 60 minutes. Practise the timing in training before you use it on a race floor.
What to Eat Before the Gym, and What to Take After
Protein on its own rebuilds. It does nothing about what the session drained. This does both.
Before
30 minutes out
- Take one serve of Energy Powder in 300 to 500 ml of water.
- LIVSTEADY needs a short window to come online. Drink it before you need the energy, not once you are halfway through and fading.
- Training fasted at 5am? This is the serve that lets you skip breakfast without falling apart on the third round.
- No stimulant, so an evening session will not cost you your sleep.
During
Under 75 minutes, water is enough
- One serve covers most sessions start to finish. You are not sipping anything between sets.
- Past 60 minutes, add one EDGE gel. It goes down without a water chaser, which matters when you are moving.
- Training in a hot gym or through a heavy sweat session? Run Hydrate in your bottle. It carries no carbohydrate, so it does not touch your fuel plan.
After
Within 30 minutes
- One serve of Energy + Protein. That is 20 g of protein alongside 15 g of LIVSTEADY in one glass.
- Whey or plant, both land at 20 g of protein. Take whichever your stomach handles after a hard session.
- Eat a real meal within two hours. The shake covers the window, it does not replace dinner.
If You Lift Inside a Running or Triathlon Block
Two gym sessions a week sit inside most marathon and triathlon plans. Fuel them the same way you fuel the runs and the block holds together.
Two gym sessions a week sit inside most marathon and triathlon plans, and almost nobody fuels them. The lift gets treated as the easy day because it does not show up as kilometres. Then the quality run 24 hours later feels heavier than it should and the block quietly degrades.
The lift is not the session you are protecting. The run is. Fuelling the lift is how you keep it from taking anything out of the run.
Never lift fasted the day after a long run
The long run already emptied the tank. One serve of Energy Powder 30 minutes before is the whole intervention, and it is the single change that most runners feel inside two weeks.
Run first, lift second, on a double day
One serve before the run, one before the lift. Both sessions get their own fuel because they are four to six hours apart, not because you are doubling up on anything.
Take the protein serve after the lift, not just after the run
20 g of protein with 15 g of LIVSTEADY inside 30 minutes. Runners tend to save the shake for the long run and skip it after the gym, which is the wrong way round.
Keep the same fuel across both
One carbohydrate through the whole week means your gut sees the same thing on the treadmill, under the bar and on race day. Nothing new on race day starts with nothing new in the gym.
Can UCAN Replace Your Pre-Workout?
If what you want is the tingle and the jolt, no. This carries no caffeine, no beta-alanine and no stimulant of any kind.
If what you want is to still have something left in round four, that is the job it does. A stimulant changes how the session feels. Fuel changes what your legs have available. Most people in a gym buy the first and assume they are getting the second.
Plenty of athletes run both. Take your stimulant if you like it, and put the fuel underneath it.
A stimulant pre-workout
- Caffeine, often 150 to 350 mg
- Changes perceived effort
- Timing tied to how long the stimulant lasts
- Evening sessions can cost you sleep
- Tolerance builds, so the dose creeps
UCAN Energy Powder
- 0 mg caffeine, no stimulant
- 22 g of LIVSTEADY per serve, 0 g sugar
- One serve runs 60 to 120 minutes
- Take it at 6am or 8pm, it reads the same
- Same dose in week one and week twenty
Want caffeine on top without a second tub? One Mixed Berry EDGE gel carries 45 mg alongside the same carbohydrate.
Why LIVSTEADY Suits Stop-Start Training
LIVSTEADY is a complex carbohydrate. It is not maltodextrin, it is not fructose, and it is not sugar. The molecule is large and heavily branched, which is why the instruction is one serve per session rather than sipping something across every set.
It clears the stomach quickly and breaks down slowly further along. That combination is what makes it work for stop-start training. A session that alternates a sled push with a run does not give you a comfortable window to digest anything, so the useful property is arriving early and lasting, rather than arriving fast.
It did not come out of a sports lab. It came out of a research project at a children’s hospital, which is why the whole range runs on one carbohydrate instead of a blend of three or four.
On osmolality, since people ask
Osmolality counts dissolved particles in a fluid. A drink made from simple sugars or maltodextrin breaks into a very large number of small particles. LIVSTEADY stays as far fewer, much larger ones at the same carbohydrate load.
That is a measurable property of the fluid, not a promise about how your session will go. In practice it means a UCAN drink mixed to instruction is a low osmolality fluid, which is worth knowing if you have spent years reading the back of tubs.
22g
LIVSTEADY per Energy Powder serve
19 - 20g
per EDGE gel
15g
alongside 20 g protein, post session
0g
sugar across all three
Fuelling a HYROX Race
Eight runs of one kilometre, eight stations between them, and a clock that never stops. Most people finish somewhere between 60 and 120 minutes, which puts the whole race inside the window a single serve covers.
The awkward part is the middle. There is no comfortable moment to digest anything between a sled pull and a set of wall balls, so anything you plan to take has to go down fast and sit still.
90 minutes before
Eat as you would before a hard session. Nothing new, nothing heavy.
30 minutes before your wave
One serve of Energy Powder in 300 to 500 ml of water. Take it before you go into the holding pen, not while you are in it.
During, only if you are over 90 minutes
One EDGE gel after the fourth run. It swallows without a water chaser, so you can take it moving between the rower and the farmers carry.
Within 30 minutes of the line
One serve of Energy + Protein. Then find real food inside two hours.
Doubles and relay
Your working time drops but the total elapsed time does not. Fuel for the clock on the wall, not for the reps you personally complete. One serve before the start still covers it.
Run this exact plan in two full simulations before you race it. The gut is trainable and a race floor is a poor place to find out what it will not tolerate.
Gym, CrossFit and HYROX Fuelling Questions
If you don’t find your answer here, contact us
Three things cover it. Something to fuel the session, something to replace what you sweat out, and protein afterwards. One serve of Energy Powder 30 minutes before training carries 22 g of LIVSTEADY and 0 g of sugar, and runs 60 to 120 minutes. Add Hydrate in your bottle if the gym runs hot. Take one serve of Energy + Protein within 30 minutes of finishing, at 20 g of protein alongside 15 g of LIVSTEADY.
No. It carries no caffeine, no beta-alanine and no stimulant of any kind. A stimulant changes how the session feels. UCAN gives your legs something to run on. Plenty of athletes take both, and you can also get 45 mg of caffeine from a Mixed Berry EDGE gel without buying a second tub.
One serve of Energy Powder 30 minutes before your wave. If you expect to be out longer than 90 minutes, take one EDGE gel after the fourth run. One serve of Energy + Protein within 30 minutes of crossing the line. In doubles and relay, fuel for the total time on the clock rather than for the reps you personally complete.
Yes, and it is one of the main reasons people buy it. One serve in water 30 minutes before you train covers a session without a meal sitting in your stomach. It carries no stimulant, so a 5am session and an 8pm session read the same.
One serve of Energy + Protein after the first session, then one serve of Energy Powder 30 minutes before the second. If the two sit close together, the protein serve on its own carries 15 g of LIVSTEADY and covers the gap.
Twenty-eight serves per tub. That is roughly nine weeks at three sessions a week, seven weeks at four, and four and a half weeks at six. Per session it works out at $4.07.
If you sweat through a session or train in a hot room, yes. Hydrate carries 0 g of carbohydrate, so you can drink as much of it as the session demands without touching the fuel side. Hydrate + Aminos adds amino acids in the same serve.
Both land at 20 g of protein per serve. Whey comes in Cocoa and Cookies and Cream, plant in Chocolate and Vanilla. Take whichever your stomach handles after a hard session, because the protein figure is the same either way.
From an Australian warehouse in Victoria. Order before noon AEST on a business day and it goes out that day. Shipping is free on orders over $220, and express arrives within two business days.