A Hyrox event typically takes 60-90 minutes to complete. You have trained hard for this event, and getting your nutrition right around it will help you perform at your best on the day.
Nutrition While Training For The Event
Priority Of Importance
1 - KCALS
2 - MACROS
3 - MEAL TIMING
4 - FOOD CHOICES
Calories
Calories are the most important factor in the months leading up to the event. Many athletes restrict calories in order to ‘look better’ for race day. When your training is at its highest workload, hunger isn’t a reliable indicator of your energy requirements, as long or hard sessions can suppress appetite. Eating in even a slight deficit while training for an event can hurt your performance.
An online calculator is a good starting point for estimating your calories. Once you have a baseline, weigh yourself every morning and track your weekly average. If your weekly average is dropping, add 100-200 calories per day and reassess. The goal is weight maintenance or slight weight gain (no more than 1kg per fortnight).
Macros/Meal Timing/Food Choices
Carbs are the main fuel for your training. When carbs are eaten, they are stored in the muscles as glycogen, which your body uses to fuel your workouts. I recommend 4-6g/kg of carbs per day to fuel your training. For a 70kg individual that works out to 280-420g per day. See the table below for other body weights.
Around 2 hours before training, aim for 1-2g/kg of carbs from starchy foods (potatoes, rice, noodles or pasta). If you are training early in the morning or don’t have much time before training, around 30g of carbs an hour before will do. Keep these to fast-digesting carbs (jam, honey, fruit, juice, cereal bars or even sweets). Keep protein and fat low in your pre-workout meals.
After training, you will want to replenish the muscle glycogen you have used. This matters most if you are training again within 24 hours. Aim for a 2:1 ratio of carbs to protein in your first meal, approx. 60g carbs to 30g protein.
As Hyrox is a blend of strength and endurance, protein directly supports your training adaptation between sessions. Aim for 1.6-2.2g/kg per day. For a 70kg individual this works out to 112-154g protein per day. The idea of a short “anabolic window” for protein after training is overstated. Getting 30g protein after training is good practice, but total daily intake is the most important factor. Build your meals around a quality protein source to hit your daily target (meat, fish, eggs, dairy, lentils, tofu).
Dietary fat helps the absorption of vitamins A, D, E and K, supports normal hormone function and aids recovery. It should make up a minimum of 20% of your total calories. On 2,500 calories per day this works out to around 55g fat per day. Focus on unsaturated fats such as olive oil, nuts, seeds, avocado and oily fish. Keep fat low before training, as it slows digestion and can cause stomach discomfort during harder sessions.
Nutrition 2 Days Before The Event
In the 2 days before the event, your main goal is to top up your glycogen stores and stay well hydrated. A full carb load isn’t required for an event of this length, but increasing your intake to 6-8g/kg will help you start with full energy stores. For a 70kg individual this works out to 420-560g carbs per day.
Your calories will go up on these 2 days, and that is expected. Keep protein the same, raise carbs to your new target and lower fat to around 40-50g per day. As your training tapers, reduce fibre slightly to make room for the extra carbs. If using MyFitnessPal, update all three macro targets and let your calorie goal rise to match.
Expect your scale weight to go up by 1-2kg. Glycogen is stored with water, so this shows the carb load has worked. It is not fat gain.
Choose low-fibre options like white bread, pasta, rice, potatoes and fruit juice, and add a little extra salt to your meals. Stick to familiar foods to avoid stomach discomfort and avoid alcohol.
Day Of The Event
Your start time will dictate your fuelling strategy for the day. I have provided recommendations for 3 start time ranges (morning, afternoon and evening). Whatever your start time, use a breakfast and pre-race snack you have already tested in training. Nothing new on race day.
Morning Race - Eat 1-3 hours before your start. Aim for 40-60g of fast-digesting carbs (think juice, white bagels, jam, bananas and honey). If you have 3 or more hours before your start, you can have a bigger meal with 1-2g/kg of carbs. Keep protein, fat and fibre low, as they digest slower and can cause discomfort during the event.
Afternoon Race - If you are racing in the afternoon but will still be up early, have a breakfast with moderate protein, plenty of carbs and low fat and fibre. Then 1-2 hours before racing, have a snack with 40-60g of fast-digesting carbs (think juice, white bagels, jam, bananas and honey).
Evening Race - Keep eating to your carb-load target (6-8g/kg) through the day, spread across breakfast and lunch. Include around 30g protein at each meal and keep fat and fibre low. Then 1-2 hours before racing, have a snack with 40-60g of fast-digesting carbs (think juice, white bagels, jam, bananas and honey).
Hydration
Drink around 5-7ml/kg of fluid 2-4 hours before your start (350-500ml for a 70kg individual). Aim for pale yellow urine. Hyrox venues are often warm, so if you are a heavy sweater, add electrolytes or a pinch of salt. Avoid drinking large amounts in the final hour. Sip to thirst instead.
Caffeine
Caffeine is one of the best-supported performance aids for an event like this. If you have used it in training, take around 3mg/kg about 60 minutes before your start (approx. 210mg for a 70kg individual, roughly 2 cups of filter coffee). If you haven’t tested it in training, skip it on race day.
Travelling To The Event
Pack your race-day breakfast and pre-race snack. Hotel breakfast times may not suit an early start, and your usual foods may not be easy to find near the venue. Bring a water bottle and electrolytes too.
During The Event
I don’t think intra-race nutrition is required and that your carb load/pre-race meal will suffice. There will be aid stations offering water, electrolytes and Red Bull. Drink water or electrolytes as needed, but avoid Red Bull unless you have tested carbs and caffeine mid-session during your training block, as it may cause stomach discomfort.
After The Event
After the event you will want to replenish lost glycogen and have some protein to aid your recovery. Aim for a 2:1 ratio of carbs to protein in your first meal, around 60g carbs to 30g protein.
Rehydrate over the next few hours. Drink water slow and steady after the event with some salt or electrolytes. If you are celebrating, eat and rehydrate first, and keep alcohol moderate as it slows recovery.
