HYROX Nutrition: How to Fuel Performance, Training and Race Day

Nutrition plays a key role in optimizing performance, recovery, and overall energy levels. In this article, sports nutrition specialist Joana Romão shares expert insights on how to improve your HYROX experience through smart nutrition, focusing on three main areas: daily habits, training and race fueling, and supplementation.

1. Daily Habits: Building a Strong Foundation

A strong performance foundation starts with everyday nutrition. Joana emphasizes the importance of consistency in meeting energy needs and maintaining nutrient balance.

Start with real food

Before reaching for supplements, focus on a well-planned and balanced diet.

Health comes first

Without good health and sufficient energy, performance is impossible. Prioritize variety and quality in your food choices.

Avoid restrictive diets

Highly restrictive calorie-deficit diets can negatively affect recovery, performance, and overall health.

Hydration

Stay hydrated by drinking at least 1.5 liters of water per day. Dehydration can impair both performance and recovery.
Avoid drinking large amounts at once — sip fluids throughout the day.

Carbohydrates are essential

Do not eliminate carbohydrates. They are critical for both performance and recovery.

Prioritize carbohydrates for energy

Include complex carbohydrates such as oats, sweet potatoes, and whole-grain products to maintain glycogen stores and stable energy levels.

Healthy fats

Foods like avocado, nuts, and olive oil support long-term energy availability and hormonal balance.

Fruits and vegetables

These provide essential antioxidants and micronutrients needed for recovery and immune function.

Increase calories on demanding days

On long or high-intensity training days, increase energy intake to support faster recovery.

Balanced meals

Combine protein, carbohydrates, fiber, and fats for sustained energy and overall nutritional balance.

Protein sources

Eggs, meat, fish, yogurt, milk, and cheese support muscle repair and growth.

2. Training and Race Day: Fuel Timing Matters

HYROX training sessions are intense. Proper timing of nutrition before, during, and after training can significantly impact performance.

Train your nutrition

Fueling strategies should be practiced just like physical and mental training.

Before training

2–3 hours before exercise:
Consume a meal rich in complex carbohydrates such as oats, bread, rice, or pasta.

Quick energy (30 minutes before):
A banana, fruit juice, dates, honey, or an energy gel can provide fast-acting fuel.

After training

Combine protein and carbohydrates to replenish energy stores and stimulate muscle protein synthesis.

During training

Aim for 30–60 g of carbohydrates per hour (sports drinks, gels, fruit).
Drink sufficient fluids, and during sessions longer than one hour or in hot conditions, include electrolytes.

Afternoon training sessions

Avoid coffee, energy drinks, or caffeine gels to prevent negative effects on sleep quality.

Race preparation

Do not experiment with new foods or supplements on race day — everything should be tested in training.

Do not skip breakfast or pre-race meals.
Eat a light, easily digestible meal 2–3 hours before the start, focusing on carbohydrates, moderate protein, and low fat content.

3. Supplements: Supporting the Basics

Real food should always be the foundation. Supplements can only support what is already in place.

Joana recommends considering the following:

Choose evidence-based supplements

Creatine, beta-alanine, nitrate, sodium bicarbonate, glycerol, and caffeine have scientific support.
Avoid trendy products without proven effectiveness.

Safety first

Use supplements tested by independent organizations such as NSF Certified for Sport or Informed Sport to avoid contamination or banned substances.

Creatine

• 3–5 g daily to improve energy availability, strength, and recovery

• Avoid taking it on an empty stomach; combine with a carbohydrate-containing meal

• Vegetarians and vegans may experience greater benefits due to lower baseline creatine levels

Protein

A practical option post-training or when daily protein intake is insufficient.

Caffeine

• Effective dose: approx. 1.5 mg/kg bodyweight (around 100 mg) taken 30 minutes before morning training

• Higher doses increase the risk of gastrointestinal distress, anxiety, and sleep disruption

• Avoid caffeine after 2:00 PM

Beta-alanine

• Requires consistent, long-term use (minimum 4 weeks, split into multiple daily doses)

• Tingling sensation is normal — divide doses across meals

• Works best in combination with sodium bicarbonate

Nitrates (e.g. beetroot juice)

• 350–600 mg of nitrates taken 2–3 hours before exercise

• Avoid mouthwash and chewing gum, as they may reduce effectiveness

• Temporary pink urine or stool discoloration is harmless

Sodium bicarbonate

• Take 120–150 minutes before exercise, slowly over 30–60 minutes, with carbohydrates and sufficient fluids

• Must be tested during training to avoid gastrointestinal discomfort

Multivitamins

Prioritize a "colorful plate" over multivitamins. Real food provides not only micronutrients but also protein, carbohydrates, fiber, and beneficial phytochemicals.

High doses of antioxidants may impair training adaptations and, in some cases, pose health risks.