Introduction: Fuel Determines Flow
HYROX isn’t just a test of fitness it’s a test of energy management.
Eight kilometres of running, eight functional stations, and constant intensity demand a nutrition plan that sustains power from start to finish.
“If you don’t fuel your race, your race will fuel your fatigue.” — RB100.Fitness
This guide outlines how to eat, drink, and recover to maximise your strength, speed, and endurance every week of training and on race day itself.
1. The Nutrition Priorities for HYROX
Performance nutrition for HYROX focuses on three outcomes:
- Glycogen availability – enough carbs to sustain 60–90 minutes of work.
- Muscle preservation – adequate protein for repair and power maintenance.
- Fluid & electrolyte balance – consistent hydration to avoid performance drop-off.
The right plan keeps your pace steady and your recovery fast.
Linked reading: Pre-Race Nutrition: What to Eat Before HYROX
2. Daily Macros for Training Phases
| Phase | Carbs (g/kg body weight) | Protein (g/kg) | Fat (g/kg) | Goal |
|---|---|---|---|---|
| Base (Zone 2 focus) | 4–5 | 1.6–1.8 | 1.0 | Build endurance & recovery efficiency |
| Build (Threshold + Strength) | 5–6 | 1.8–2.0 | 0.8 | Fuel hybrid sessions & adaptation |
| Peak (Pre-race intensity) | 6–7 | 2.0 | 0.7 | Maximise glycogen before taper |
| Race Week / Taper | 6–8 | 1.8–2.0 | 0.6 | Load muscles without digestive strain |
Tip: Prioritise slow-release carbs (oats, rice, sweet potato) during training and shift to faster-digesting sources (white rice, bananas, sports gels) on race week.
3. Pre-Training Fuel
Training sessions under 60 minutes rarely need complex fuelling, but HYROX-specific workouts benefit from a carbohydrate + protein combo 60–90 min before training.
Examples:
- 1 bagel + peanut butter + banana
- Greek yoghurt + granola + honey
- Oats + whey + berries
Avoid excess fibre or fat they are slow digestion and can cause mid-session fatigue.
4. During Training and Race Fuel
Most HYROX athletes complete the race without mid-event feeding, but smart carbohydrate intake during longer sessions (> 75 min) or double-event weekends makes a measurable difference.
Targets:
- 30–60 g carbohydrate per hour
- 500–700 ml fluids per hour
- Include sodium (~400–600 mg) in each 500 ml bottle
Examples: isotonic drink, sports gels, or electrolyte tabs.
Linked reading: HYROX Hydration Strategy: Fueling the 8 km Race
5. Post-Training Recovery
The recovery window opens immediately after training.
Aim for a 3 : 1 carb : protein ratio within 30 minutes, followed by a complete meal within two hours.
Recovery Examples:
- Whey shake + banana + rice cakes
- Chicken + rice + vegetables
- Protein oats + berries + honey
Linked reading: Recovery After HYROX: From DOMS to Full Performance
6. Race-Day Fueling Strategy
Morning Meal (2–3 h pre-race):
- 100–150 g carbs (oats, rice, bagel)
- 20–25 g protein
- 500–750 ml fluid
30 min Pre-Start:
- 20–30 g carbs (half gel or banana)
- Light electrolyte sip
During Race:
- Small sips of fluid every 1–2 stations
- One gel mid-event for races > 75 min
Post-Race:
- 30 g protein + 1 g carb per kg body weight
- Add electrolytes to replace sweat loss
Linked reading: HYROX Race Week Checklist: Fuel, Sleep and Load Management
7. Hydration and Electrolyte Balance
Dehydration as little as 2 % reduces endurance and decision-making.
Track urine colour (pale yellow = optimal) and monitor sodium loss if you’re a salty sweater.
Daily Guideline:
- 35–45 ml water per kg body weight
- Add 350–500 mg sodium per hour of training
“Hydration isn’t just water it’s balance.” — RB100.Fitness
Linked reading: HYROX Hydration Strategy: Fueling the 8 km Race
8. Supplements That Support HYROX Performance
Keep it simple proven basics only.
| Supplement | Purpose | Dose / Timing |
|---|---|---|
| Creatine Monohydrate | Improves strength & power | 3–5 g daily |
| Beta-Alanine | Delays muscular fatigue | 3–6 g split doses |
| Caffeine | Enhances focus & endurance | 3–5 mg/kg 60 min pre-race |
| Electrolytes | Maintain fluid balance | During training & events |
| Omega-3 Fish Oil | Reduces inflammation | 1–2 g EPA/DHA daily |
Linked reading: Supplement Strategy for HYROX: What Actually Works
9. Example HYROX Day Menu
| Meal | Example | Purpose |
|---|---|---|
| Breakfast | Oats + whey + banana | Glycogen priming |
| Mid-Morning | Greek yoghurt + berries | Protein steady feed |
| Lunch | Chicken + rice + vegetables | Refuel & micronutrients |
| Snack | Rice cakes + peanut butter | Pre-session fuel |
| Dinner | Salmon + sweet potato + greens | Recovery + anti-inflammatory |
| Evening | Casein shake or milk + fruit | Overnight repair |
10. Micronutrients and Sleep
Iron, magnesium, and B-vitamins support oxygen delivery and energy metabolism.
Zinc and magnesium also improve sleep quality crucial for adaptation.
Linked reading: Sleep, Recovery & Adaptation: The Hidden HYROX Advantage
Summary: Eat for Endurance, Recover for Performance
HYROX nutrition isn’t about fad diets it’s about fuel timing, hydration, and recovery.
When you plan your meals with purpose, every run and station feels easier, and every session builds momentum.
“Fuel is training. Every bite moves you forward.” — RB100.Fitness
About HYROX Season 2025 / 2026
- Global season: Sept 2025 – June 2026
- Nutrition dictates performance and recovery consistency
Plan your events via the RB100 Fitness Racing Events Calendar
