Hyrox® Nutrition: the Complete Guide Before, During and After the Race

Hyrox® nutrition fundamentals

Hyrox® is a mixed effort combining aerobic endurance and functional strength over 1 to 2.5 hours. Nutritional needs therefore differ from a pure marathon or a standard strength training session.

The three pillars of Hyrox® nutrition are:

• Carbohydrates: primary fuel for the 8 km of running and station intensity. Prioritise complex carbs (oats, basmati rice, sweet potato, wholegrain bread) daily and fast carbs around competition.
• Protein: essential for repairing muscle micro-damage from strength stations (sled, farmers carry). Target 1.6 to 2 g per kg of body weight per day.
• Hydration: as little as 2% body weight dehydration can reduce performance by 10–20%. Drink 35–40 ml of water per kg of body weight per day during heavy training.

For training sessions at your gym, see our complete Hyrox® preparation guide to combine nutrition with your training programme.

Pre-race nutrition

D-3 to D-2: carbohydrate loading

Gradually increase your carbohydrate intake (60–70% of total calories). Reduce fats and fibre to ease digestion. Favour white pasta, white rice, steamed potatoes and bananas.

D-1: last substantial meal

• Classic pre-race dinner: rice + chicken + cooked vegetables. Avoid alcohol and unfamiliar foods.
• Increased hydration: 2 to 2.5 L of water throughout the day.
• Salt: lightly salt your meals to retain water and prevent cramps.

Race morning

• 2–3 hours before: complete but digestible meal - oats with banana and honey, or wholegrain toast with peanut butter + orange juice.
• 60 min before: light snack if needed (cereal bar, dates). Avoid eating right before the start.
• Hydration: 500 ml water or isotonic drink up to 30 min before start.

During the race

For competitors finishing under 75 minutes, good hydration at the start of the race is generally sufficient. For efforts over 75 minutes:

• Between stations 4 and 5 (Rower / Farmers Carry): take 1 energy gel (20-30 g carbs) with water to aid absorption.
• Water at each lap: Hyrox® volunteers set up water stations every kilometre - use them consistently.
• Electrolytes: if you sweat heavily, an isotonic drink or electrolyte tabs at the halfway point prevents cramps.
• Caffeine: 100-200 mg (coffee gel or tablet) 30 min before station 5 can improve focus and fatigue resistance.

Avoid: solid bars (hard to digest under effort), overly sugary drinks (glycaemic spike risk), and excessive energy drinks.

Post-race recovery

Anabolic window (0-30 minutes)

Within 30 minutes of finishing, consume a protein + carb combination to maximise muscle protein synthesis:

• Protein shake with a banana
• Greek yoghurt + dried fruit + honey
• Chicken breast + rice or bread

Recovery meal (2-4 hours)

Full meal with natural anti-inflammatories: salmon (omega-3), legumes, colourful vegetables, turmeric. Avoid alcohol for the first 24 hours.

Extended recovery (D+1 to D+3)

• Sleep: protein synthesis is highest during sleep. Aim for 8-9 hours.
• Continuous protein: spread 1.8-2 g/kg across 4-5 meals.
• Micronutrients: magnesium (cramps), vitamins D and C (immunity), zinc (muscle recovery).

For active recovery strategies (stretching, foam rolling, cryotherapy), see our complete Hyrox® recovery guide.

Supplements

Supplements don't replace a balanced diet, but some have proven efficacy for combined endurance and strength sports.

Consult a sports doctor or nutritionist before changing your supplementation.

Sample weekly nutrition plan

Here is a sample week of nutrition for a Hyrox® athlete training 4 times per week (75 kg, moderate to intense effort):

• Monday (rest): normal eating, 1.6 g/kg protein, anti-inflammatory vegetables.
• Tuesday (strength session): complex carb pre-session meal 2 h before, protein shake post-session.
• Wednesday (60 min cardio): increased carbs (+50 g), enhanced hydration.
• Thursday (active rest): anti-inflammatory diet, magnesium in the evening.
• Friday (full Hyrox® session): carb-load the night before, gel mid-session if >75 min, immediate protein recovery.
• Saturday (long run): substantial breakfast, gel if >90 min, isotonic drink.
• Sunday (full rest): meals rich in omega-3 and antioxidants.

To find a gym suited to your Hyrox® training, browse our Hyrox®-compatible gym directory in France.