HYROX, a rapidly growing fitness competition, combines functional strength, cardiovascular endurance and mental resilience. Through its unique blend of running and functional workouts, it challenges both body and mind. Success in this demanding sport requires more than hard training – it also requires proper fuel. In this article, sports nutrition specialist Joana Romão shares insights on how to improve your HYROX experience through smart nutrition, focusing on three areas: daily habits, training and race fuelling, and supplementation.
1. Daily habits: building a strong foundation
A strong performance foundation starts with everyday nutrition. Joana emphasises consistency in meeting energy needs and maintaining nutrient balance.
- Start with real food: before reaching for supplements, focus on a well-planned, balanced diet.
- Health comes first: without good health and enough energy, performance is impossible. Prioritise variety and quality.
- Avoid restrictive diets: highly restrictive calorie-deficit diets can hurt recovery, performance and overall health.
- Hydration: drink at least 1.5 litres of water per day. Avoid drinking large amounts at once – sip throughout the day.
- Carbohydrates are essential: don't eliminate them. They are critical for performance and recovery.
- Carbs for energy: include complex carbohydrates such as oats, sweet potatoes and whole-grain products to maintain glycogen stores and stable energy.
- Healthy fats: avocado, nuts and olive oil support long-term energy and hormonal balance.
- Fruit and vegetables: they provide antioxidants and micronutrients needed for recovery and immune function.
- More calories on demanding days: on long or high-intensity days, increase intake to support faster recovery.
- Balanced meals: combine protein, carbohydrates, fibre and fats.
- Protein sources: eggs, meat, fish, yoghurt, milk and cheese support muscle repair and growth.
2. Training and race day: fuel timing matters
HYROX sessions are intense. Proper timing of nutrition before, during and after training can significantly impact performance. Train your nutrition just like you train your body and mind.
Before training
- 2–3 hours before: 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.
During training
- Aim for 30–60 g of carbohydrates per hour (sports drinks, gels, fruit).
- Drink enough fluids, and in sessions longer than one hour or in the heat, include electrolytes.
After training
- Combine protein and carbohydrates to replenish energy and stimulate muscle protein synthesis.
Afternoon sessions
- Avoid coffee, energy drinks or caffeine gels so your sleep doesn't suffer.
Race preparation
- Don't experiment with new foods or supplements on race day – test everything in training.
- Don't skip breakfast or pre-race meals. Eat a light, easily digestible meal 2–3 hours before the start: mostly carbohydrates, moderate protein, low fat.
3. Supplements: supporting the basics
Real food should always be the foundation. Supplements can only support what is already in place. Joana recommends considering:
- Evidence-based supplements: creatine, beta-alanine, nitrate, sodium bicarbonate, glycerol and caffeine. Avoid trendy products without proven effect.
- Safety first: use products tested by independent organisations such as NSF Certified for Sport or Informed Sport.
Creatine
- 3–5 g daily to improve energy availability, strength and recovery.
- Avoid taking it on an empty stomach; combine it with a meal containing carbohydrates.
- Vegetarians and vegans may benefit most due to lower baseline creatine levels.
Protein
- A practical option after training or when daily protein intake is too low.
Caffeine
- Effective dose: approx. 1.5 mg/kg bodyweight (around 100 mg) 30 minutes before morning training.
- Higher doses increase the risk of stomach issues, anxiety and poor sleep.
- Avoid caffeine after 2 pm.
Beta-alanine
- Requires consistent long-term use (at least 4 weeks, split into several daily doses).
- Tingling is normal – divide doses across meals.
- Works best combined with sodium bicarbonate.
Nitrates (e.g. beetroot juice)
- 350–600 mg of nitrates 2–3 hours before exercise.
- Avoid mouthwash and chewing gum, as they may reduce the effect.
- Temporary pink urine or stool is harmless.
Sodium bicarbonate
- Take 120–150 minutes before exercise, slowly over 30–60 minutes, with carbohydrates and enough fluids.
- Test it in training first to avoid stomach trouble.
Multivitamins
- Prioritise a "colourful plate" over multivitamins. Real food brings not only micronutrients but also protein, carbs, fibre and beneficial phytochemicals.
- High doses of antioxidants may impair training adaptations and in some cases pose health risks.
4. What a HYROX diet looks like in practice
A HYROX diet isn't a special diet. It's a normal, balanced way of eating that gives you enough energy for running and strength work in the same week. Most athletes I coach don't need a meal plan. They need enough food, enough carbs on hard days and enough protein every day.
How much protein and carbs?
Common sports nutrition guidelines for athletes training hard are a good starting point:
- Protein: roughly 1.6–2.2 g per kg of bodyweight per day, split across 3–5 meals.
- Carbohydrates: around 3–5 g per kg on lighter days and 5–7 g per kg on days with long or hard sessions.
- Fats: the rest of your energy, mostly from whole foods like nuts, olive oil, eggs and fish.
These are ranges, not rules. If your performance drops, you're always tired or you get sick often, you're probably not eating enough.
Sample day of eating on a hard training day
| When | What |
|---|---|
| Breakfast | Oats with milk or yoghurt, banana, honey, a handful of nuts |
| Lunch | Rice or potatoes, chicken or fish, vegetables, olive oil |
| 2 hours before training | Bread with ham or cottage cheese and fruit |
| During a long session | Water with electrolytes, a gel or sports drink if it's over an hour |
| After training | Protein and carbs: yoghurt with fruit, or a shake and a banana |
| Dinner | Pasta or rice, lean meat or tofu, vegetables |
Race day
- Day before: normal meals with a bit more carbs. No new foods, no big restaurant experiments.
- 2–3 hours before your start: a light carb-based meal you've tested in training.
- 30–60 minutes before: a banana, a gel or a few dates, plus some water.
- During the race: most people finish in about 60–120 minutes and don't need to eat. Sip water at the aid stations if you need it.
- After the race: protein and carbs within a couple of hours, and plenty of fluids.
HYROX nutrition FAQ
What should I eat before a HYROX race?
A light, carb-based meal 2–3 hours before your start, with moderate protein and little fat and fibre. Oats, white bread, rice or a banana work well. Only eat what you've tested before training.
Do I need to eat during a HYROX race?
Most athletes finish in about 60–120 minutes and don't need food during the race. Fuel well before the start and drink at the aid stations if you need to.
How much protein do I need for HYROX training?
A common guideline for hard-training athletes is roughly 1.6–2.2 g of protein per kg of bodyweight per day, spread across several meals.
Should I cut carbs to lose weight for HYROX?
No. Carbs fuel running and high-intensity work. Cutting them usually makes training worse. If you want to lose weight, a small calorie deficit on easier days works better than going low-carb.
Which supplements help for HYROX?
Creatine and caffeine have the strongest evidence. Beta-alanine, nitrates and sodium bicarbonate can help some athletes. Use products tested by Informed Sport or NSF Certified for Sport.
Fuel is half the story. The other half is the training itself. See HYROX Basic for a structured plan, or read how to prepare for a HYROX race.
Want to sort out your fuelling around training and race day? Let's talk it through in a consultation.