An array of fresh and healthy food on a kitchen counter with the title HYROX Nutrition

Did you know the right foods can make you 15% faster in HYROX? Yep, veggies are the unsung heroes of race day.

I’m Jimmy Richard, Personal Trainer, HYROX fanatic and professional stomach-revolt survivor. After years of trial and error, I’m here to share the secrets of HYROX nutrition.

In this guide, you’ll learn to:

  • Nail your pre-race fuel
  • Master race-day eating
  • Recover like a pro
  • Dodge those pesky mid-race stomach gremlins

Ready to eat your way to HYROX glory?

And once you’ve nailed HYROX nutrition make sure you pick the right clothing and training equipment.

Let’s get straight to the good stuff!

HYROX Nutrition Plan Generator

To use the free HYROX meal plan generator simply follow these easy steps;

  1. Enter your details
  2. Press the purple Generate HYROX Nutrition Plan Button
  3. Press the purple Copy Prompt Button
  4. Right click and paste into any AI platform (ChatGPT, Google Gemini, Claude AI) and watch your personal HYROX meal plan being created.
Generated Prompt for ChatGPT:

1. Understanding What HYROX Does to Your Body

HYROX is super hard on your body. Here’s what happens when you do it:

  1. Energy Use: Your body uses different energy systems for the runs and the exercises.
  2. Fuel Burning: You burn both carbs and fats during HYROX.
  3. Muscle Work: All your muscle types get a workout.
  4. Body Changes: Your body releases hormones that affect how you use energy.
  5. Heat: You get really hot, so drinking enough is super important.

Knowing this helps us figure out the best way to eat for HYROX.

2. What to Eat before HYROX

An overview of HYROX Nutrition to eat before the race

Loading Up on Carbohydrates

Carb-loading isn’t just about eating pasta. It’s a smart way to store energy in your muscles and increase endurance. Here’s how to do it right:

  1. When: Start 3-4 days before HYROX.
  2. How Much: Eat 8-12 grams of carbs for every kilogram you weigh, each day. For example if you weight 80kg aim for 80 x 10 grams of carbs = 800 grams of carbs per day.
  3. What Kind: Choose complex carbs like sweet potatoes and whole grains.
  4. Training: Do less training during this time to save energy.
  5. Drinking: Drink more water when you eat more carbs.

Don’t Forget Protein

Protein is important too:

  1. How Much: Eat 1.6-2 grams of protein for every kilogram you weigh, each day. For example a 50kg woman would need to eat 50 x 1.6grams of protein = 80 grams of protein per day.
  2. When: Spread your protein out over the day.
  3. What Kind: Choose lean meats, fish, beans, and tofu.

Healthy Fats

Fats are good for you too:

  1. How Much: About 20-30% of your calories should come from healthy fats.
  2. What Kind: Eat foods with omega-3s, like salmon and walnuts.
  3. When: Eat less fat the day before HYROX to help your stomach.

3-Day HYROX Nutrition Plan

Here’s a sample meal plan for the three days before HYROX:

Days 1-2:

  • Breakfast: Big bowl of oatmeal with banana, berries, and honey
  • Snack: Yogurt with granola and almonds
  • Lunch: Chicken and veggie bowl with quinoa
  • Snack: Toast with almond butter and apple slices
  • Dinner: Baked salmon with sweet potato and broccoli
  • Evening snack: Cottage cheese with pineapple

1 Day Before HYROX:

  • Breakfast: Eggs on toast with spinach
  • Snack: Banana with peanut butter
  • Lunch: Pasta with ground turkey and tomato sauce
  • Snack: Rice cakes with hummus
  • Dinner: Grilled chicken, white rice, and carrots
  • Evening snack: Glass of milk and a few pretzels

Hydration

Drinking enough before HYROX is super important:

  1. How Much: Drink 2-3 liters of water each day.
  2. Electrolytes: Eat foods like bananas and leafy greens for electrolytes.
  3. Check Your Pee: If it’s pale yellow, you’re drinking enough.
  4. Salt: Eating a bit more salt 2-3 days before can help you hold onto water.

Get this part right as dehydration can literally kill your race.

3. What to Eat on HYROX Race Day

A variety of foods including bananas and honey

Before the Race (3-4 hours ahead)

Your pre-race meal is super important. Here’s how to do it right:

  1. When: Eat 3-4 hours before HYROX starts.
  2. What: Eat 100-150 grams of carbs, some protein, and not much fat or fiber.
  3. Drink: Have 500-750ml of water with this meal.
  4. Example: 2 cups of oatmeal with banana, honey, and a scoop of protein powder, plus water.

Last Snack (30-60 minutes before)

Top up your energy with a small, easy-to-digest snack:

  1. When: Eat 30-60 minutes before the start.
  2. What: 30-50 grams of quick-acting carbs.
  3. Ideas: Energy gel, ripe banana, or white bread with honey.
  4. Caffeine: If you usually have caffeine, a cup of coffee about 60 minutes before can help.

Eating During HYROX: Keeping Your Energy Up

Keeping your energy up during HYROX is tricky. Here’s how to do it:

  1. Carbs: Eat 30-60 grams of carbs every hour. You can use:
    • Energy gels (usually 20-30 grams of carbs each)
    • Sports drinks (usually 15-20 grams of carbs per cup)
  2. When: Start eating about 15-20 minutes into the race.
  3. Drinking: Drink 400-800ml of fluid every hour.
  4. Electrolytes: Use sports drinks or special tablets to replace salt you lose in sweat.
  5. Tips:
    • Practice the right time to eat your energy gel and drink sports drink during training

Eating Plan for Each Station

Here’s an example of when to eat and drink at each station:

  1. Ski Erg: Small sip of sports drink
  2. Sled Push: Energy gel
  3. Sled Pull: Last energy gel if needed
  4. Burpees Broad Jumps: Water
  5. Rowing: Sports drink
  6. Farmers Carry: Small sip of water
  7. Sandbag Lunges: Energy gel
  8. Wall Balls: Sports drink

Remember, this is just an example. You should adjust it based on what works for you in training.

4. What to Eat after a HYROX Race: Recovery Nutrition

Man and woman drinking a protein drink after finishing a HYROX race

Your eating plan doesn’t stop when you finish. Here’s how to help your body recover:

Right After (0-30 minutes)

  1. Quick Carbs: Eat 1-1.2 grams of carbs for every kilogram you weigh.
  2. Protein: Have 20-30 grams of protein to help your muscles.
  3. Drink Up: Start drinking lots of water or sports drink.
  4. Snack Idea: Chocolate milk + a banana and a sports drink

Soon After (1-3 hours later)

  1. Big Meal: Within 1-2 hours, have a balanced meal with carbs, protein, and veggies.
  2. Keep Drinking: Keep sipping water or sports drinks to hydrate.
  3. Healthy Foods: Eat things like berries, leafy greens, and fish to help with soreness.

Days After (24-72 hours later)

  1. More Protein: Keep eating extra protein to help muscle repair and recovery.
  2. Carbs: Keep eating plenty of carbs to refill your energy stores and keep energy levels high.
  3. Vitamins and Minerals: Eat lots of colourful fruits and veggies to help your body heal.
  4. Example Day of Eating:
    • Breakfast: Veggie and cheese omelete with toast and avocado
    • Snack: Yogurt with berries and granola
    • Lunch: Chicken salad with quinoa and mixed veggies
    • Snack: Smoothie with protein powder, banana, spinach, and milk
    • Dinner: Baked salmon with sweet potato and Brussels sprouts

5. Eating Tips for Different HYROX Types

Singles vs. Doubles

The main ideas are the same, but there are some differences:

  1. Singles:
    • You burn more energy
    • You might need to eat more often during the race
    • It’s extra important to replace salt you lose in sweat
  2. Doubles:
    • You don’t burn quite as much energy
    • You have more chances to eat between exercises
    • You can take turns eating while your partner works

Pro vs. Amateur

  1. Pro:
    • You need to pay more attention to what you eat every day
    • You might benefit from eating even more carbs before the race
    • You probably have a more detailed race-day eating plan
  2. Amateur:
    • Focus on learning the basics of sports nutrition
    • You might need to choose foods that are easier to digest during the race
    • It’s extra important to drink enough because you might be racing longer

Men vs. Women

  1. Women:
    • Often need to eat more carbs compared to their body weight
    • Iron is really important – eat iron-rich foods or ask a doctor about supplements
    • Your monthly cycle can affect what you need to eat and how you perform
  2. Men:
    • Usually need more calories and protein overall
    • Might be able to eat and drink more during the race without feeling sick

6. Best HYROX Supplements

An array of workout supplements on a kitchen counter

While real food is most important, some supplements can give you an extra boost:

1. Creatine

  • How much: 3-5 grams daily
  • Helps: Increases power and strength, and speeds up recovery
  • When: Take it every day, regardless of workout timing
  • How it works: Creatine boosts the amount of energy available to your muscles by increasing stores of phosphocreatine. This allows you to lift more and perform better during high-intensity activities like HYROX exercises.

2. Beta-Alanine

  • How much: 3-5 grams daily
  • Helps: Boosts endurance, allowing you to push harder for longer
  • When: Take it daily, preferably 30-60 minutes before workouts. Start at least 4 weeks before HYROX to see results
  • How it works: Beta-alanine increases carnosine levels in muscles, which helps buffer acid buildup during intense exercise. This reduces muscle fatigue and lets you perform at a high intensity for longer periods.

3. Caffeine

  • How much: 3-6 mg per kilogram of body weight (e.g., around 240-480 mg for an 80 kg person)
  • Helps: Improves speed, strength, and focus
  • When: 60 minutes before the HYROX race for peak effects
  • How it works: Caffeine stimulates the central nervous system, reducing the perception of effort and boosting both physical and mental performance. It also increases fat burning, providing more energy during long events.

4. BCAAs (Branched-Chain Amino Acids)

  • How much: 5-10 grams
  • Helps: May reduce muscle soreness and aid recovery
  • When: During and right after your HYROX event for optimal results
  • How it works: BCAAs (leucine, isoleucine, and valine) are essential amino acids that help prevent muscle breakdown during exercise and promote quicker recovery after intense activity.

5. Beetroot Juice

  • How much: 300-500 ml
  • Helps: Enhances endurance by improving oxygen delivery to muscles
  • When: Drink 2-3 hours before your HYROX race for the best effect
  • How it works: Beetroot juice is rich in nitrates, which are converted to nitric oxide in the body. This improves blood flow and oxygen efficiency in muscles, helping you sustain endurance activities for longer.

Always check that supplements are safe and allowed in sports. Talk to a doctor or nutrition expert before trying new supplements.

7. Fixing Common HYROX Eating Problems

Even with good plans, eating problems can happen. Here’s how to fix common issues:

  1. Upset Stomach:
    • Why: Too much fibre, fat, or concentrated carbs
    • Fix: Practice your eating plan in training, choose low-fibre carbs on race day, and use easy-to-digest carbs like gels or sports drinks
  2. Cramps:
    • Why: Not enough salt, not enough water, or not enough training
    • Fix: Eat enough salt, drink plenty of water, and eat foods with magnesium and potassium before HYROX
  3. Running Out of Energy:
    • Why: Using up all your stored energy, not eating enough during HYROX
    • Fix: Load up on carbs before, start eating early in the race, and keep eating carbs regularly
  4. Feeling Sick:
    • Why: Eating too much at once, drinks that are too strong, or foods that don’t agree with you
    • Fix: Water down your sports drinks, eat smaller amounts more often, and try different foods in training
  5. Not Drinking Enough:
    • Why: Not drinking enough water, sweating a lot, or not drinking enough before HYROX
    • Fix: Start drinking more days before HYROX, use both water and sports drinks, and practice drinking while exercising

Wrapping Up

So there you have it, your path to HYROX Nutrition gloy!

Remember, while these tips are helpful, the best plan is one that works for you. Use this info as a starting point and tweak what works best for your body.

Here’s some final tips:

  1. Keep a Food Diary: Write down what you eat, when you eat it, and how you feel during training. This helps you spot patterns, ensures you’re getting the right macronutrients and makes your plan better.
  2. Practice Like It’s Race Day: Try your race-day eating plan during hard training sessions.
  3. Be Ready to Change: Be prepared to adjust your plan based on things like weather, how fit you are, and how you feel on race day.
  4. Ask for Help: Think about working with a sports nutrition expert who can help you make your plan even better.
  5. Keep at It: Getting your eating plan right takes time, just like training. Be patient and stick with it.

By using these tips and keep improving your plan, you’ll be on your way to your best HYROX performance ever.

Now you have your HYROX nutrition locked down it’s time to focus on HYROX Training.

Good luck, and have a great race!

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