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How to tape for Hyrox Dublin
In News, Nutritionby

How To Taper For HYROX Dublin

How to Taper for HYROX Dublin: Your 7-Day Guide to Peak Performance

You’ve put in the training, you’ve hit the workouts, and now race day is almost here. You have nothing to gain really but everything to lose because the final week before your HYROX event isn’t about pushing harder — it’s about tapering smart so you show up fresh, strong, and ready to perform. 

Let’s break down exactly how to handle the last 7 days leading into HYROX — from training to nutrition, hydration, and recovery.

The screen at Hyrox Dublin with a Bodyfirst Nutrition shaker

What Is Tapering and Why It Matters

Tapering is when you reduce training volume and intensity to let your body fully recover before a big event.
For a high-intensity hybrid competition like HYROX — which combines strength, endurance, and grit — proper tapering can mean the difference between feeling sluggish and smashing your PB.

Think of it as recharging your battery, not losing your edge.

7 Days Out: Focus on Recovery, Not Intensity

At this stage, the hard work is done. You can’t build more fitness, but you can maximize your performance by sharpening the edges.

Here’s a simple taper plan to follow:

7 Days Out: Ease the Volume

  • Cut total training volume by about 40–50%.

  • Keep short bursts of intensity — think 3–4 rounds of HYROX-style intervals, but reduce reps and load.

  • Prioritize mobility, technique, and form.

Tip: Visualize your race strategy — transitions, pacing, and how you’ll tackle each station.

5–6 Days Out: Prioritize Active Recovery

  • Keep moving daily: light jogs, rowing, cycling, or bodyweight mobility sessions.

  • Foam roll, stretch, and hydrate like it’s your job.

  • Get 8+ hours of sleep — your muscles adapt and repair best overnight.

Pro tip: Add Electrolytes to your water to maintain hydration and muscle function during the taper.

3–4 Days Out: Refine Your Nutrition

  • Slightly increase your carb intake to top up glycogen stores — wholegrains, oats, rice, potatoes, and fruit.

  • Keep protein consistent to maintain muscle repair.

  • Avoid any new foods or supplements — stick to what you know works for your stomach and energy levels.

Bodyfirst pick: Whey Protein + Oats + Banana = perfect pre-race breakfast combo.

Oats, Whey Protein, Banana and Peanut Butter

2 Days Out: Keep It Easy

  • Light mobility and low-intensity cardio only.

  • No heavy lifts or long conditioning sessions.

  • Hydrate consistently, aiming for clear urine before bed.

Optional: Add Bodyfirst CREO Creatine Monohydrate if you’ve been loading — keep your muscles saturated and ready to perform.

1 Day Out: Rest, Refuel & Relax

  • Keep movement minimal — short walks, stretching, maybe some breathing drills to stay calm.

  • Prep your gear, shoes, and race-day nutrition.

  • Eat your main carb-heavy meal at lunch, lighter dinner early in the evening.

Sleep early. Aim for at least 7–8 hours so you wake up ready to go.

Race Day Tips

  • Start controlled — don’t go out too hot! You won’t win a Hyrox race on the SkiErg.

  • Stay efficient on transitions — quick breaths, focus, and go.

  • Have some energy gels in your pocket.

  • Try enjoy yourself, you have worked hard to get there.

Remember: You don’t need to feel “super fresh” — slight tightness is normal. Your body’s primed to perform.

Fuel Your Best for HYROX

In your taper week, smart recovery is key. Stock up on:

Shop your HYROX essentials at bodyfirst.ie and show up fueled, focused, and ready to crush it.

Hyrox athletes at the Red Bull start tunnel

Final Thought

Tapering isn’t about doing less — it’s about doing what matters most.
You’ve trained hard. Now give your body what it needs: rest, fuel, and confidence.

Be confident on race day knowing that you have done everything right and you will leave it all out there on the floor.

Go smash your HYROX race!

Movember: Grow it for a good cause
In News, Lifestyleby

Grow It For A Good Cause: Why Movember Matters In Ireland

Movember in Ireland: Why It Matters and How to Get Involved

Every November, thousands of men across Ireland grow moustaches for a cause that truly matters. It’s not just a fun challenge — it’s Movember, the global movement changing the face of men’s health.

At Bodyfirst Nutrition, we’re all about feeling good, fuelling well, and looking after yourself — and that includes your mental and physical wellbeing. So this month, we’re joining the movement to raise awareness for men’s health, one moustache at a time.

Bodyfirst x Movember

The Story Behind Movember

Movember started in 2003 when two friends in Australia decided to bring the moustache back — but with meaning.
What began as a fun idea quickly evolved into a global movement supporting men’s mental health, suicide prevention, prostate cancer, and testicular cancer.

Today, Movember is the leading charity dedicated to men’s health, funding projects in more than 20 countries — including Ireland.

Why Movember Matters Here in Ireland

The stats speak for themselves — and they hit close to home:

  • 1 in 8 Irish men will be diagnosed with prostate cancer in their lifetime.

  • Suicide remains the leading cause of death among Irish men under 50.

  • Many men still find it hard to open up about their health or emotions.

Movember isn’t just about growing a moustache — it’s about starting conversations that can save lives.

The Key Rules of Movember

Thinking of growing a Mo? Here are the official Movember rules — simple, fun, and totally doable:

1. Start Clean-Shaven on November 1st
Begin the month with a clean slate (and a clean face).

2. Grow & Groom with Pride
Let your moustache flourish, but keep it neat — no beards, no goatees, just Mo.

3. Keep It Real
No fake moustaches — it’s about genuine growth and genuine impact.

4. Talk About It
Your moustache is a conversation starter. Use it to spread awareness about men’s health.

5. Raise Funds & Awareness
Sign up and start a fundraising page at ie.movember.com. Every euro goes toward vital men’s health projects.

6. Have Fun & Celebrate
Movember is about community, not competition. Share the laughs, selfies, and support.

The Movember Construction Challenge | The construction sector support men's health - Movember

How to Get Involved

There’s more than one way to make a difference — and you don’t need facial hair to join in!

  • Grow a Mo:
    Shave down on November 1st and let your moustache do the talking for 30 days.
  • Move for Movember:
    Run, walk, or train for 60 km over the month — representing the 60 men we lose globally every hour to suicide.
  • Host a Mo-Ment:
    Get your gym buddies or workmates together for a fundraising workout, walk, or coffee morning.

Donate or Support Someone Fundraising:
You can get involved or donate directly at ie.movember.com

Our Challenge to You

This month, challenge yourself — in or out of the gym.
Lift heavier. Run farther. Check in with a mate.
And if you’re rocking a moustache, tag us @bodyfirstnutrition — we’ll share your progress!

Fuel for Your Mo

Keep your training strong through Movember with:

  • Bodyfirst Whey Protein – your post-workout recovery essential

  • Creatine Monohydrate – for strength and power

  • Hydration & Electrolytes – stay sharp through every session

Shop the full range at bodyfirst.ie and keep your energy up while you raise awareness.

Bodyfirst shaker with a moustache prop to support Movember

Remember the Message

Movember isn’t just about the moustache — it’s about men’s mental and physical health.
Let’s open up more, support each other, and make sure the conversation doesn’t stop at the end of the month.

Grow it. Show it. Talk about it.
Fuel your best this Movember with Bodyfirst Nutrition.

-> Join or donate at ie.movember.com

The Truth About Lead In Protein Shakers Banner for Blog post
In News, Nutritionby

The Truth About “Lead In Protein Shakes” Report

The Truth About “Lead in Protein Shakes” — What You Really Need to Know

If you’ve seen headlines claiming “protein shakes contain lead!” — it’s no surprise you might be worried. After all, most of us drink shakes to improve our health, not question what’s inside them.

Protein shake and scoop of protein powder on a clean gym surface – Bodyfirst Nutrition blog about lead in protein shakes

Recent reports found trace amounts of lead in some protein shakes, mainly plant-based types. However, experts say these levels are extremely low and usually come from natural soil minerals — not contamination. Reputable, third-party-tested protein powders remain safe for normal daily use by healthy adults

But here’s the truth: while some tests have detected small amounts of heavy metals (like lead) in certain protein powders, the full story is much less alarming than the headlines suggest. Let’s break it down.

What the Reports Actually Found

Recent testing by Consumer Reports and other independent labs looked at popular protein powders and found trace amounts of heavy metals such as lead, arsenic, and cadmium — mostly in plant-based powders (like pea or rice protein).

That might sound scary, but here’s what you should know:

  • These amounts are tiny — measured in micrograms (one-millionth of a gram).

  • Many of the tests used very strict limits, often lower than official government guidelines.

  • Even at those levels, most healthy adults would not experience harm from normal, moderate use.

Why Do Plant-Based Powders Test Higher?

It’s not because brands are cutting corners — it’s because plants naturally absorb minerals and metals from the soil.

Infographic explaining how plants can absorb trace minerals like lead from soil used in protein powder production

That means if the soil contains small amounts of heavy metals (as most soil does), some of it ends up in the harvested plants. When those plants are concentrated into protein powder, the trace amounts become easier to detect.

Whey and dairy-based proteins tend to test lower because they come from milk rather than directly from soil-grown crops.

For more context, see this piece from Harvard Health explaining how plant-based powders can show higher metal content.

What the Experts Say

  • The U.S. FDA notes that trace amounts of lead are sometimes naturally present in food — and that detection doesn’t automatically mean the product is unsafe.

  • The California Prop 65 guideline used in some reports is one of the strictest in the world — even a single serving of spinach or sweet potato could exceed its threshold.

  • Most health authorities agree that occasional use of protein shakes, especially from reputable brands, is not a health risk for adults.

How to Choose Safe Protein Powders

If you use protein shakes regularly, here’s how to make smart, low-risk choices:

  • Buy from trusted brands that publish third-party lab testing or certifications like NSF or Informed Choice.
  • Alternate your protein sources — mix plant and dairy-based proteins.
  • Stick to whole foods when possible: eggs, yogurt, beans, chicken, and fish are all excellent protein sources.
  • Avoid extreme doses — you don’t need five shakes a day to reach your goals.

protein supplements to meet EU safety standards

You can also read this Texas Health article for more science-backed insight into heavy metals and protein powders.

Who Should Be Extra Careful

While adults can handle trace levels without concern, pregnant women, children, and those with certain medical conditions should be more cautious.
Even small lead exposure should be avoided where possible.
Here’s the CDC’s guidance on lead exposure if you’d like to learn more.

The Bottom Line

Yes — small amounts of lead and other minerals have been detected in some protein powders.
No — that doesn’t mean your daily shake is unsafe.

Think of it like this: lead isn’t being “added” to your shake — it’s part of the natural environment, and testing technology is simply sensitive enough to detect it.

If you’re using high-quality, third-party-tested protein powders in normal amounts, there’s no reason to panic. Keep an eye on transparency, stick to trusted brands, and continue fueling your body with confidence.

Gym-goer enjoying a post-workout protein shake confidently, symbolising safe supplement use

Bodyfirst Tip:
At Bodyfirst Nutrition, we only stock protein powders from trusted, independently tested brands that meet European safety standards — so you can focus on your fitness goals, not worry about contaminants.

In News, Lifestyleby

Marathon Week Tips: How To Nail Your Dublin Marathon

Marathon Week Tips: How to Nail Your Dublin Marathon

The Dublin Marathon is just around the corner — and whether it’s your first race or your fifth, those last few days can make all the difference.

We asked John Belton for some advice to get you marathon ready. John Belton is a seasoned personal trainer with over 23 years of experience, dedicated to transforming lives through health and fitness. His global journey has seen him coach athletes and individuals worldwide, instilling principles of wellness, strength, and vitality. His endurance feats include conquering some of the world’s toughest ultra marathons in the Arctic Circle and the Amazon, where he secured second place and joined an elite group of only 50 individuals to complete the Beyond The Ultimate Amazon Series.

Here’s everything you need to know to show up confident, prepared, and ready to fuel your best with Bodyfirst Nutrition.

Dublin Marathon runners at the start line – Bodyfirst Nutrition marathon tips

1. Final Days Before the Marathon: Focus on Tapering and Recovery

In the final days before your marathon, it’s all about tapering — easing off your training so your body can recover and store energy for race day. You’re not gaining new fitness now; you’re letting all your training sink in.

  • Keep your runs light and easy — just enough to stay loose.
  • Stretch and mobilize daily to prevent tightness.
  • Prioritize sleep and hydration to give your body the best chance to perform.
  • Visualize your race — imagine your pacing, fueling, and how you’ll handle each section.

For a deeper dive into recovery principles, check out Sport Ireland’s training advice

You’ve done the work — now it’s about trusting your training and arriving fresh on the start line.

2. Race Morning: What to Eat Before the Marathon

Marathon morning is not the time to experiment. Stick with what’s familiar and easy to digest. You want something rich in carbs, moderate in protein, and low in fat and fiber.

Great breakfast options:

  • Oats with honey or banana

  • Toast with peanut butter

  • A plain bagel or rice cakes

Hydrate well, but don’t overdo it — sip water steadily in the hours before the race.
Eat 2–3 hours before start time, and if needed, take a small snack or energy gel about 30–45 minutes before the gun goes off.

Need race-day nutrition support? Explore our Bodyfirst Endurance range for energy gels and electrolyte hydration formulas trusted by Irish runners

Pre-marathon breakfast ideas with oats, banana, and Bodyfirst protein shake

3. After the Marathon: Recover Smart

You’ve crossed the finish line — congrats! ? Now recovery is key.

Right after your race:

  • Keep moving for 10–15 minutes (walk or stretch gently).

  • Rehydrate and refuel with a combo of carbs and protein to aid muscle repair. Studies show that combining carbohydrates and protein post-race aids faster recovery (NCBI Study on Endurance Recovery).

  • Rest well for the next few days, but light activity like walking or swimming will help blood flow and reduce soreness.

When you’re ready to run again, start slow — your body needs time to bounce back. Remember: recovery is where your next performance begins.

 4. Top Tips for the Dublin Marathon

A few last-minute reminders to make your Dublin Marathon experience your best one yet:

Know the course:
Familiarize yourself with the official Dublin Marathon route map so you can plan your pacing

Hydration & fuel:
Stick to your fueling plan. Take gels and water at consistent intervals. Dublin weather can be unpredictable — layer up or wear something easy to shed.

Pacing:
Start conservatively. The first half should feel comfortable; the second half is where you cash in that patience.

Enjoy it:
The crowd support in Dublin is incredible — feed off the energy, smile for the cameras, and celebrate your hard work.

Irish Life Dublin Marathon on X: "The @IrishLife Dublin Marathon, Ireland's largest mass participation endurance event, celebrates the power of community through sport — with tens of thousands of runners, 120 charity

Quick Q&A

If you’re using gels, how many should you take — and when?

Aim for one gel every 30–40 minutes, starting around the 30-minute mark. Don’t wait until you hit the wall — stay ahead of fatigue. For most runners, that’s 4–6 gels for the full marathon.
Always take gels with a few sips of water, and only use gels you’ve practiced with during training.

Any clothing to avoid?

Avoid anything new on race day — this is not the time to test new shoes or gear. Stick to what’s worked during training.
– Skip cotton (it traps sweat and causes chafing).
– Choose light, moisture-wicking fabrics, and remember — you’ll heat up fast, so dress for it being about 10°C warmer than it feels at the start.

Final Word

You’ve put in the miles, the effort, and the discipline. Now it’s time to enjoy the race, soak in the atmosphere, and trust your preparation. Whether it’s your first marathon or your tenth — go out there, stay strong, and fuel your best with Bodyfirst Nutrition.

Tryka Dublin
In News, Lifestyleby

Dublin Welcomes TRYKA Fitness Race

Dublin welcomes the fitness revolution: TRYKA’s inaugural event delivers pure adrenaline at the RDS

Last weekend, October 11–12, Dublin’s RDS Simmonscourt played host to an explosive display of athleticism and community spirit as the inaugural TRYKA fitness race burst onto the scene. For two days, over 5,000 athletes of all levels pushed their limits, testing their endurance and strength in the hybrid racing competition that lived up to all the hype.
Founded by Irish entrepreneur Brian Lee, TRYKA promised to be an accessible, community-first alternative to global competitors, and it delivered on that promise. The atmosphere was electric, with competitors and spectators alike fueling the energy in the “Tryzone”.
Cheers erupted throughout the RDS as participants navigated a grueling series of eight workout stations interspersed with intense running intervals.
Bodyfirst Nutrition owner, Ray Shah, was one of the MC’s for the event and competed in the race himself coming 2nd in his age group and 19th overall with a time of 58:26 in the solo men’s Pro 800 race.
Ray Shah Tryka Podium
Ray Shah Tryka Podium

 

A Race For Everyone
TRYKA’s biggest success was its ability to cater to every fitness level. Seasoned pros battled for podium spots in the challenging TRYKA 800, while others embraced the shorter, beginner-friendly TRYKA 500, which offers modified workouts and shorter runs. The event also featured a team-building Relay, with teammates pushing each other to the finish line in a true display of camaraderie.
This inclusivity was a recurring theme throughout the weekend, a testament to the event’s ethos. The TRYKA team, led by Brian Lee, made it clear that this was more than just a competition—it was about creating something positive and building connections. And the community responded, with participants supporting each other every step of the way.

 

Standout Performances And Inspirational Moments
The event was filled with incredible stories of determination and resilience:
  • Stacey Brady, a blind athlete, inspired many with her heroic performance. As one coach put it, she “didn’t let blindness define her limits – she redefined them”.
  • Father and son, Paddy (72) and Colin McDonnell (4o) completed the race together in under 59 minutes.
  • Lisa and Aoife O’Rourke set an unreal pace in the Women’s Pro Double with a winning time of 49:34
These stories highlight the true spirit of TRYKA—it’s not just about winning, but about pushing personal boundaries and drawing strength from the community.

 

What’s next for TRYKA?
TRYKA’s inaugural Autumn Race was a smashing success, setting the stage for a thrilling season ahead. The league will continue to grow over the next 12 months, with events across Ireland culminating in a Grand Finale in the Algarve in October 2026.
For those who missed out on the action, or for those who can’t get enough, the next race is already on the horizon. The TRYKA Winter Race 2 is scheduled to take place back in Dublin at the RDS Simmonscourt on January 31 and February 1, 2026.
If last weekend was any indication, the Irish hybrid fitness scene has found its new champion. TRYKA has officially arrived, and it’s here to stay.
  • 328 Clontarf Rd, Clontarf, Dublin, D03 KT21
  • 51 Cullenswood Rd, Ranelagh, Dublin 6, D06 X7P1

(01) 8055911

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