Training for Hyrox? The Best Nutrition for Peak Performance
Whether you're participating in a Hyrox for the first time or aiming to beat your personal record, targeted nutrition and supplements can elevate your performance to the next level. In this blog, we explain exactly what your body needs before, during, and after a Hyrox race. This ensures you start with energy, strength, and focus – and finish just as strong!
What is a Hyrox?
Hyrox is an indoor fitness competition where you run eight times for 1 kilometre, interspersed with eight fixed workouts. Think sled push, burpees, rowing, and wall balls. It's a combination of strength, endurance, and perseverance. Unlike CrossFit, the format of Hyrox is always the same, allowing you to measure and improve your performance consistently. Whether you're participating in Hyrox in Rotterdam, Amsterdam, or anywhere else globally, the course is always identical.
Hyrox is accessible to athletes of all levels. You can participate solo or as a duo, in the Open or Pro division. Good to know: you don't need to qualify, and there is no time limit. Over 98% of participants finish the race. Ready to race?
What to Bring to a Hyrox?
I'm going to do a Hyrox and I'm bringing...
The right gear makes a world of difference. Wear breathable sportswear that dries quickly. Choose a sturdy sports bra (for women), comfortable shorts or leggings, and a lightweight top.
Hyrox shoes are specially designed for grip on carpet and cushioning while running – ideal. Ensure you have a well-broken-in pair to prevent blisters. Gloves can help with grip (such as during the sled pull), but they are optional. A headband or wristband keeps sweat out of your eyes and off your hands.
Don't forget: water bottle, towel, dry clothes for afterwards, and possibly a light snack like an energy bar or protein shake for after the race.
What to Eat Before a Hyrox?
The days leading up to your race are all about carbohydrates. Why? Because in a race lasting 60 to 90 minutes, you'll significantly deplete your glycogen (the fuel in your muscles). By consuming more carbohydrates 2-3 days beforehand, you ensure your body has a full tank.
Here's how to do it smartly: start increasing your carbohydrates in the week before your competition, while reducing the duration and intensity of your training. This is called tapering. On day 1 of the final week, consume about 3 grams of carbohydrates per kilogram of body weight. Gradually increase this to 7 to 12 grams per kilogram of body weight the day before the race. The effect is the same as a classic "carb load", but you avoid negative side effects like extreme fatigue or digestive issues. Be aware that such high amounts of carbohydrates can temporarily cause bloating.
Good carbohydrate sources: pasta, rice, bread, oatmeal, potatoes, fruit, and sports drinks. If you're a woman, you may need to slightly increase your total calorie intake, as your body stores carbohydrates less easily.
The night before Hyrox have a light, carbohydrate-rich meal without too much fat or fibre. Think white rice with chicken and some vegetables or whole-grain pasta with a light sauce.
On the day itself eat a digestible meal 3-4 hours before the start: for example, oatmeal with banana, a smoothie bowl, or pancakes with jam. If your start is very early, ensure a good meal the night before and possibly have a banana or energy bar 1 hour before the race.
Hydration tip: Drink a bit more water 24-48 hours before the race and add electrolytes (for example, in the form of ORS or an isotonic sports drink). On the day itself: drink 350-500 ml 2-3 hours before the start, and another 200-300 ml just before the start.
What to Eat and Drink During the Hyrox Race?
Most recreational participants take 1 to 1.5 hours to complete a Hyrox. During the race, you lose a lot of fluid and energy. Luckily, there are water stations in the Roxzone, usually after each workout. Take a few sips at each station.
If you're taking longer than 75 minutes, it might be wise to consume some extra carbohydrates during the race, such as an energy gel or half a sports drink. Guideline: 30-60 g of carbohydrates per hour. Take this, for instance, after rowing or burpees, where you can catch your breath briefly.
Practical tips: carry a gel in a flipbelt or pocket. Don't forget to drink water when taking it, for better absorption.
Which Supplements Help You Perform in a Hyrox?
Supplements aren't a miracle cure, but they can provide that final push for more strength, focus, and endurance. These are the most proven supplements for Hyrox:
- Creatine – for more strength during explosive power efforts. Handy for sled push, wall balls, and burpees. Take 3-5 g daily, even on rest days. Start at least 2-3 weeks before the race.
- Caffeine – Reduces the feeling of fatigue during exertion* Take 200-300 mg (or 3-6 mg per kg body weight) about 45-60 minutes before the start. Test this first during your training. *Health claims pending European approval. Beneficial effects are achieved with a minimum intake of 75 mg caffeine.
- Beta-alanine – may help with longer intense performance during short high-intensity efforts (30 seconds - 2 minutes)
- Magnesium – Supports normal muscle function and is good for the muscles. Handy during heavy training or if prone to cramps. Take daily, preferably before bedtime.
How to Recover After a Hyrox? The Best Nutrition and Supplements
Hyrox is intense. Your muscles, tendons, and energy reserves have taken a hit. Proper recovery prevents injuries and ensures you come back stronger.
Step 1: Hydrate – Drink 1.5 times the weight you've lost during the race. So if you've lost 1 kg, drink 1.5 litres spread over the first 2-4 hours. Add electrolytes (e.g., via sports drink or broth).
Step 2: Eat carbohydrates + proteins – Within 30-60 minutes after the race, you'll want to replenish glycogen and start muscle recovery. Think of a smoothie with banana, berries, and protein powder, or a recovery bar + water. Guideline: 1-1.2 g carbohydrates and 20-40 g protein in the first 2 hours.
Step 3: Sleep & rest – At least 8 hours of sleep helps your body recover. A pre-sleep snack with casein (e.g., quark) can further support this.
Bonus: collagen with vitamin C. Vitamin C contributes to collagen formation and is important for the development of cartilage, bones, and skin. And: a warm shower, foam rolling, and a light walk the next day work wonders.
Good to Know
You don't need to do everything perfectly at once. Test your nutrition and supplements during your Hyrox training. This way, you discover what works for your body. What you eat and drink makes a huge difference, but the most important thing remains: having fun, challenging yourself, and being proud of what you achieve. You've got this.
Sources
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- Grgic, J., et al. (2018). Effects of creatine supplementation on muscle strength and power: a systematic review and meta-analysis. Journal of Sports Medicine, 48(1), 31-39.
- Saunders, B., et al. (2017). Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658-669.
- Hoon, M. W., et al. (2013). The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 23(5), 522-532.
- Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
- Bell, P. G., et al. (2016). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 8(7), 441.
- Peeling, P., et al. (2018). Evidence-based supplements for the enhancement of athletic performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 178-187.
- HYROX. (n.d.). HYROX - World Series of Fitness Racing. Accessed via https://hyrox.com
- PureGym. (n.d.). Hyrox vs CrossFit: What’s the difference? Accessed via https://www.puregym.com/blog/hyrox-vs-crossfit/
- Battle Bootcamp. (n.d.). How to choose the right gear for Hyrox. Accessed via https://www.battlebootcamp.com/hyrox-gear-guide
- FAQ | HYROX. (n.d.). Frequently asked questions about Hyrox events. Accessed via https://hyrox.com/faq/
