Recovering After HYROX: Nutrition That Rebuilds and Restores

Recovery doesn’t start when you cross the finish line, it begins the moment your final rep ends. HYROX events place a unique strain on both aerobic systems and muscular strength, leaving the body in a depleted state that demands careful attention to nutrition.

The Key Nutrients

The post-HYROX recovery window, ideally within 30-60 minutes of finishing, is your best opportunity to kickstart the repair process. At this point, your muscles are most sensitive to nutrient uptake. Prioritise a combination of high-quality protein to support muscle protein synthesis, and carbohydrates to replenish depleted glycogen stores.

Aim for at least 20-30g of protein and 40-60g of carbohydrates. A recovery drink or a recovery bar are convenient solutions, especially if you don't have access to real food straight away. These combine whey protein with a measured dose of fast-absorbing carbohydrates, and in some cases, electrolytes to support fluid balance.

It is important to have a proper meal within an hour of finishing your session. Beyond the first hour, shift towards balanced meals across the day to further support recovery. Include a mix of lean protein, carbohydrates, healthy fats, and antioxidant-rich vegetables. This helps reduce inflammation, supports immune function, and replenishes key nutrients lost through sweat and exertion.

Supplements can support this process but should never replace whole foods. Creatine may help with repeated strength efforts and recovery between sessions, while magnesium can support sleep and aid neuromuscular recovery. Supplements can be worth integrating, especially during training blocks.

Top Recovery Picks

VOOM Protein Bar Recover Fudge: Specifically crafted for athletes and active individuals, this indulgent bar blends recovery-focused ingredients with a rich, mouth-watering taste that makes post-session fuelling something to look forward to.

OTE Anytime Protein Bar: A versatile, natural snack designed for active individuals who want to fuel their day the right way. If you’re looking to top up energy stores or boost your recovery, this protein-rich bar delivers the right nutrients when you need them most.

TORQ Recovery Drink: A scientifically advanced post-exercise drink, developed to target the four pillars of effective recovery: rehydration, refuelling, repair, and recharging. This formula is built to help you bounce back faster and stronger.

INFINIT :REPAIR: A complete post-workout recovery drink designed to help your body bounce back stronger after intense endurance or strength training. This formula helps support muscle repair, glycogen replenishment, and overall recovery.

SiS Creatine: A high-quality supplement designed to support physical performance during short bursts of high-intensity effort, making it ideal for HYROX. Each serving delivers 5g of pure creatine monohydrate, the most widely used form of creatine.

PILLAR Triple Magnesium: With three unique forms of magnesium, this multi-action formulation helps promote deeper, more restful sleep while supporting muscle health and recovery, making it an essential part of your evening routine.

The Bottom Line

Sleep, hydration, and nutrition work in unison during recovery. Avoid leaving this phase to chance. Whether you're training for a podium spot or completing your first HYROX event, how well you recover often defines how well you can train tomorrow.

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