Nutrition for HYROX

HYROX is a demanding combination of running and functional strength work, typically lasting between 60 and 120 minutes. The continuous switch between aerobic and anaerobic efforts places a significant strain on your body’s glycogen stores, fluid balance, and muscular endurance. Without proper fuelling, it’s easy to fatigue early, reduce output, or experience symptoms of dehydration or cramping.

To perform at your best in HYROX, aim to consume 30-60 grams of carbohydrates per hour through a mix of energy gels, drinks, and chews. These products provide fast-absorbing fuel to help maintain your pace and power across all eight running intervals and functional stations. Hydration is equally important, combining fluids with electrolytes helps replace what’s lost through sweat, especially during longer sessions or race day.

ENERGY GELS FOR HYROX

ENERGY DRINKS FOR HYROX

ENERGY CHEWS FOR HYROX

RECOVERY NUTRITION FOR HYROX

HYDRATION FOR HYROX

In the lead-up to your HYROX session or event, stay well-hydrated and ensure you’ve eaten a carbohydrate-rich meal 2-3 hours beforehand. A gel or chew in the 30 minutes before you start can help top up your energy levels. During the event, take on carbs every 30-45 minutes depending on intensity, and sip fluids consistently.

Recovery is just as important. Aim to consume a mix of protein and carbohydrates within 30–60 minutes of finishing to support muscle repair and restore glycogen. A good recovery drink or recovery bar can speed up the process and reduce post-race soreness.

HYROX Nutrition: Insights

Nutrition for HYROX: FAQs

What should I eat before a HYROX session or race?

A balanced, carb-based meal 2–3 hours before start is best. Options include porridge with fruit, rice with eggs, or a bagel with nut butter. Avoid high-fat or high-fibre foods that may cause GI issues.

How do I fuel during a HYROX race?

Use energy gels, chews, or drinks to consume 30–60 grams of carbohydrates per hour. Take your first gel before the race and continue fuelling through the running and transition periods.

Do I need electrolytes during HYROX?

Yes. Even if HYROX is indoors, it’s high-intensity and sweat loss can be considerable. Using electrolyte tablets or sports drinks can help prevent cramping and maintain performance.

What’s best for recovery after HYROX?

Consume 20–30 grams of protein alongside carbohydrates within 30–60 minutes of finishing. Options include a recovery drink, protein smoothie, or snacks like yoghurt with fruit.

How can I avoid GI discomfort during HYROX?

Stick to familiar fuelling products and avoid experimenting on race day. Choose low-fibre, easily digestible carbs and hydrate gradually rather than drinking large amounts all at once.

When should I practise fuelling?

Use long training sessions to trial your race-day nutrition plan. This allows you to fine-tune timing, dosage, and product choice ahead of your event.

Finding the right fuelling strategy can have a big impact on how you perform and recover in HYROX. Build a routine that works for you and practise it regularly to feel confident on race day.

Energy Gels for HYROX

Energy gels are essential for HYROX athletes, delivering fast-absorbing carbohydrates like glucose and fructose to maintain energy throughout the event. Compact and convenient, they help top up glycogen stores and delay fatigue during high-intensity efforts. Most athletes test different flavours and formulations in training to find what works best for their race-day strategy.

Choosing the Best HYROX Fuel

You can utilise our complimentary nutrition calculator to determine the precise amount of fuel required for your training and sessions. Our free tool is designed to assist you in planning your nutritional intake, ensuring that you have the optimal energy levels to perform at your best during the event.

By inputting relevant details such as your training intensity, body weight, and the duration of your session, our calculator will generate a personalised nutrition plan tailored to your specific needs.

Take the guesswork out of your fuelling strategy and enhance your performance with our user-friendly nutrition calculator.

Energy Drinks for HYROX

Energy drinks are essential for HYROX athletes during training and competition. They help replace lost electrolytes and deliver fast-acting carbohydrates to maintain energy across high-intensity efforts. Choosing the right drink, factoring in elements like caffeine content and sodium levels, is key to staying hydrated and performing at your best.