Fuelling for HYROX: The Ultimate Nutrition Guide for Peak Performance from a Dietitian

HYROX is becoming one of the fastest growing fitness events around the world, combining running and functional strength exercises to create a truly unique challenge. Athletes don’t just need to be fast or strong, they need to be able to sustain both throughout the entire event. With eight functional workout stations and eight 1 km runs, it’s all about maintaining endurance and power, all while keeping your mental focus in check.

While most athletes aim to finish the course in 60-90 minutes, there's no time cap, so you can take it at your own pace. Whether you’re racing for the first time or aiming for a personal best, fuelling your body with the right nutrition before, during, and after the event is absolutely key to performing at your best.

As a registered dietitian who has personally competed in HYROX, I’m here to walk you through exactly how to fuel your body for optimal performance, help you recover quicker, and make sure you’re ready to crush it on race day.

Protein Intake: How Much Is Enough?

Protein is crucial for muscle repair and recovery, especially when you’re pushing your body hard in training or competition. The recommended range for athletes aiming to build muscle or engage in high-intensity exercise is 1.4-2.2g per kilogram of body weight per day. If you're hitting it hard in your training, you’ll want to lean towards the higher end of that range (1.6-2.2g/kg).

For example, if you weigh 70kg, your target should be between 98g and 154g of protein a day. Balance your protein intake throughout the day from sources like lean meats, fish, eggs, dairy, and plant-based options like beans, lentils, tofu, and edamame. Variety is key here, so switch it up!

Carbohydrates: Fuel for Intense Exercise

Carbs are your body’s go-to fuel source for high-intensity exercise like HYROX. During this event, you’ll need enough carbs to maintain your energy levels throughout the race, especially as your body burns through glycogen during those high-intensity stations. Aim for 3-6g of carbs per kilogram of body weight each day, depending on your training intensity. If you're in a heavy training block or approaching race week, you may want to increase that to 5-7g/kg.

Carbohydrates help replenish your glycogen stores, which are critical for sustained performance. Some great carb sources to include are:

• Whole grains: brown rice, quinoa, oats, pasta

• Root vegetables: sweet potatoes, beetroot

• Fruits: bananas, berries, oranges

• Dried fruits: dates, raisins

Pro Tip: Carbohydrate loading isn’t usually necessary for HYROX, but if you’re planning to take a little longer to complete the race, a slight increase in carb intake 24-48 hours before the event could provide extra reassurance that your glycogen stores are ready.

Healthy Fats: Should You Avoid Them Pre-Race?

Healthy fats are important for overall health, but in the 2-3 hours before the race, you’ll want to keep them minimal. High-fat meals take longer to digest, which could leave you feeling sluggish or even nauseous during the race. Stick with carbs and moderate protein pre-race, so your body has quick access to energy without the risk of digestive discomfort.

Pre-Race Meal Timing

Aim to eat your pre-race meal about 2-3 hours before the event. This gives your body time to digest and absorb the nutrients. If you’re someone who struggles with digestion, you can always go for a smaller meal 2 hours before the race instead.

What to Eat

The goal here is to provide your body with 45-60g of easily digestible carbs and a moderate amount of protein. Avoid too much fat to keep digestion smooth and avoid feeling sluggish. Here are some ideas:

• Oats with berries and protein powder

• Whole grain toast with peanut butter and banana

• Sweet potato with scrambled eggs

Hydration: Stay on Top of Fluids

We’ve seen it happen time and again, athletes cramping up during a race. I am more than sure the reason is that they didn’t hydrate properly. Staying hydrated is one of the most important factors in endurance events like HYROX, and it can make or break your performance.

In the days leading up to the event, make sure you’re drinking enough water, aiming for 2-3 litres per day. On race day, aim to drink 500-700ml of water around 2 hours before the event. Don’t overdo it in the last 30 minutes before the race, as you don’t want to feel bloated or uncomfortable.

Hydration Tip: If you're racing in a humid climate or tend to sweat a lot, consider consuming an electrolyte drink to help maintain your sodium and potassium levels.

Timing Your Nutrition: Pre-Race, During the Race, and Recovery

Pre-Race Nutrition (2-3 Hours Before)

The goal of your pre-race meal is to provide your body with the fuel it needs to perform optimally. Keep it simple with easily digestible carbs and moderate protein. Some meal ideas include:

• Oats with protein powder and berries

• Chicken sandwich with wholegrain bread

• Greek yogurt with honey and berries

30-45 Minutes Before the Race

A small, fast-digesting snack is the key to boosting your energy levels just before the race. Something you’ve tested in training to make sure it doesn’t upset your stomach. Aim for around 20-30g of carbs:

• Energy gels (20-30g carbs)

• Small banana or dried fruit (dates, raisins)

• Rice cakes with jam

During the Race

If your race is expected to last longer than 75 minutes, it’s worth considering in-race fueling. Aim for 30-60g of carbs per hour to maintain your energy levels. For those finishing in under 75 minutes, you probably won’t need any additional fueling, but listen to your body and adjust if needed.

Post-Race Nutrition (Within 30-60 Minutes)

Recovery is just as important as preparation. After your race, your muscles will be in a catabolic state, so they need protein and carbs to rebuild. Aim for 20-30g of protein and 50-60g of carbs to replenish glycogen stores and repair muscle tissue. Post-race recovery options include:

• Grilled chicken with sweet potatoes and steamed veggies

• Greek yogurt with honey and berries

• Protein shake with a banana

Example Race Day Nutrition Plan

Breakfast (3-4 hours before race):

• Oats with protein powder, berries, and honey (45g carbs, 30g protein, 10g fat)

Mid-Morning Snack (2-3 hours before race):

• Greek yogurt with fruit and nuts (20g carbs, 15g protein, 12g fat)

Lunch (1-2 hours before race):

• Chicken Salad Sandwich with 1 medium apple (50g carbs, 30g protein, 12g fat)

Pre-Race Snack (30-45 minutes before race):

• Small banana or dried fruit

Post-Race Snack:

• Protein shake with a banana (30g carbs, 25g protein, 5g fat)

Post-Race Meal or Snack:

• Grilled salmon with sweet potatoes and steamed veggies (50g carbs, 30g protein, 15g fat)

• Though preferably, after all that hard work has paid off, you have a quick high protein snack for example, a protein shake and a banana, and then go for your favourite meal at a restaurant to celebrate!

Supplements: Do You Need Them?

While whole foods should always be your primary source of nutrients, certain supplements can enhance your performance in high-intensity events like HYROX. Let’s dive into some popular ones and how they can benefit you.

Caffeine: Your Pre-Race Performance Booster

Caffeine is a well-known ergogenic aid that can significantly improve focus, endurance, and reduce the perception of exertion during intense physical activity. It works by stimulating the central nervous system, making you feel more alert and prepared to push through tough segments of the race.

When to take it: Ideally, consume 200-400mg of caffeine about 30-60 minutes before the race for maximum benefit. This can help boost your mental acuity and give you the energy needed to power through the functional stations and the running portions of the event (Spriet, 2014; Ganio et al., 2009).

Creatine Monohydrate

Creatine is often associated with strength training, but it can also help enhance performance during repeated high-intensity efforts—exactly what you'll experience during the functional stations of HYROX. Creatine helps improve your body's ability to produce energy during short bursts of intense activity, like the sled push or wall balls.

How to take it: A consistent daily dose of 3-5g of creatine monohydrate can help increase strength and power output. This is especially beneficial for those focusing on strength and explosive power during training (Rawson & Volek, 2003).

Protein Powder

Post-exercise protein is essential for muscle repair and recovery. After the physical demands of a HYROX race, your muscles need protein to rebuild and recover efficiently. You can get this from whole foods or a protein shake.

What to aim for: Try to consume 20-30 grams of high-quality protein within 30-60 minutes of finishing your race. This will speed up muscle repair and help you recover quicker, getting you ready for your next workout (Phillips et al., 2017).

BCAAs: Do You Really Need Them?

Branched-Chain Amino Acids (BCAAs) are popular for reducing muscle soreness and fatigue, but here’s the thing: if you’re already consuming a good quality protein shake (such as whey protein), additional BCAA supplementation is unnecessary. Whey protein naturally contains all the essential amino acids, including BCAAs, in optimal ratios for muscle protein synthesis (Jackman et al., 2010).

Takeaway: Save your money on extra BCAAs and focus on a well-rounded protein source post-race or a whey protein shake.

Electrolytes: Hydration and Cramp Prevention

Electrolytes play a vital role in hydration and can help prevent cramping during long, intense events like HYROX. When you sweat, you lose electrolytes such as sodium and potassium, which are crucial for muscle function.

When to use them: If you're racing in a humid environment or tend to sweat a lot, incorporating electrolytes into your hydration strategy is a good idea. Many sports drinks or electrolyte tablets contain sodium and potassium (sometimes with magnesium and chloride), which help maintain fluid balance and prevent dehydration during the race.

Trial and Error: Testing Your Nutrition Plan

You’ve probably heard this before, but I can’t stress it enough: do not try something new on race day! Use your training sessions to experiment with different meals, snacks, and hydration strategies. This way, you’ll know what works for your body and avoid any surprises come race day.

Conclusion

Fuelling properly for HYROX is crucial if you want to perform your best. By balancing your carbs, protein, and hydration, and tailoring your pre- and post-race nutrition, you’ll set yourself up for success. And don’t forget: after all that hard work, celebrate! Go to your favourite restaurant, have that pizza, and enjoy your victory.

See a Sports Dietitian for a customised HYROX strategy that considers all aspects of your lifestyle and training schedule and sets you up to succeed on your own terms. Contact me today to explore our services and see how I can assist you on your HYROX journey.