You've just crossed the finish line. Eight kilometres of running. Eight brutal workout stations. Your glycogen is depleted, your muscles are damaged, and your body is crying out for recovery fuel. What happens in the next few hours determines how quickly you bounce back.
Hyrox creates a unique recovery challenge. You've hammered both your cardiovascular system and your muscular system. This combination of endurance and resistance exercise creates greater muscle damage and glycogen depletion than either alone.
Here's how to recover properly - backed by sports nutrition science.
The Recovery Window
You've probably heard about the "anabolic window" - the idea that you must eat protein within 30 minutes or miss out on gains. Research has nuanced this: the window is larger than once thought (2-3 hours), but post-exercise nutrition still matters significantly.
A 2013 meta-analysis in the Journal of the International Society of Sports Nutrition found that post-exercise protein intake increases muscle protein synthesis, regardless of exact timing. However, after glycogen-depleting exercise like Hyrox, Aim for consuming carbohydrate and protein within 2 hours for optimal recovery.
Post-Hyrox Recovery Timeline
Your priority is fluid replacement. You've likely lost 1-2 litres through sweat. Start sipping water or an electrolyte drink. A recovery shake or organic chocolate milk works well here if you can stomach it.
Aim for 1.0-1.2g carbohydrate per kg bodyweight within the first 4 hours after glycogen-depleting exercise, plus 20-40g protein to kickstart muscle repair.
Glycogen resynthesis takes 24-48 hours. Continue eating carbohydrate and protein-rich meals. This isn't the day to calorie restrict.
Muscle soreness (DOMS) typically peaks 24-48 hours post-exercise. Keep protein intake high (1.6-2.2g/kg daily) and don't skimp on carbs - they support the immune system during recovery.
What Your Body Needs
Carbohydrates: Refill the Tank
Hyrox depletes muscle glycogen significantly. Glycogen resynthesis occurs fastest when carbohydrate is consumed soon after exercise - at a rate of about 5% per hour with optimal nutrition.
Aim for 1.0-1.2g carbohydrate per kg bodyweight in the first 4 hours post-exercise when rapid glycogen restoration is needed. For a 75kg athlete, that's 75-90g of carbs - roughly a large portion of pasta or rice with additional carb sources.
Protein: Repair the Damage
The sled pushes, wall balls, and burpee broad jumps create significant muscle damage. Protein provides the amino acids needed for repair. 20-40g of high-quality protein after exercise maximally stimulates muscle protein synthesis.
Leucine is particularly important - it's the amino acid that "triggers" muscle building. Animal proteins (meat, fish, eggs, dairy) and whey protein are rich in leucine. Plant proteins work too, but you may need slightly larger portions.
Fluids: Replace What You Lost
Even mild dehydration impairs recovery. Weigh yourself before and after exercise - each kg lost represents roughly 1 litre of fluid to replace. Aim for 1.25-1.5 litres of fluid for every kg of body weight lost.
Include electrolytes, especially sodium. You lose significant sodium in sweat, and replacing it helps your body retain the fluid you drink rather than just passing it through.
Best Post-Hyrox Foods
Immediately After (Recovery Drinks)
Chocolate Milk
Research-backed recovery drink. Ideal 3:1 carb-to-protein ratio. Studies show it matches commercial recovery drinks for glycogen replenishment.
Greek Yoghurt or Clean Protein Shake
Quick protein plus fast carbs. Easy when your appetite is suppressed post-race.
Commercial Recovery Drink
Designed for this purpose. Convenient but more expensive than whole food options.
Smoothie
Blend Greek yoghurt (or clean protein powder), banana, berries, and milk. Refreshing and easy to consume.
First Proper Meal (Within 2 Hours)
Chicken & Rice
The athlete's staple. ~40g protein, plenty of carbs. Add vegetables for micronutrients.
Pasta with Meat Sauce
Carb-rich with protein from the meat. Tomato sauce adds lycopene - an antioxidant that may aid recovery.
Fish & Chips
Yes, really. Post-race is when your body can use those carbs. The protein from fish aids recovery. You've earned it.
Burrito Bowl
Rice, beans, meat, salsa. Hits all the macros. Easy to find at events or en route home.
Evening Meal
Salmon with Potatoes
Omega-3s from salmon have anti-inflammatory properties that may reduce DOMS. Potatoes replenish glycogen.
Steak with Sweet Potato
Iron and zinc from beef support immune function. Sweet potato provides carbs and vitamin A.
Curry with Rice
Spices like turmeric have anti-inflammatory properties. Rice continues glycogen replenishment.
Pizza
Carbs from the base, protein from cheese and toppings. Sometimes comfort food is recovery food.
Recovery Mistakes to Avoid
- Skipping food: Even if appetite is low, your body needs fuel. Start with liquids if solid food feels impossible
- Excessive alcohol: Impairs protein synthesis and delays glycogen replenishment. One celebratory drink is fine; a binge session hurts recovery
- Low-carb eating: Now is not the time. Your glycogen stores are depleted - carbs are essential for recovery
- Ignoring hydration: Continue drinking throughout the day. Urine should be pale yellow by evening
- Only eating protein: Protein alone isn't enough. Carbs are equally important post-Hyrox
The 48-Hour Recovery Period
Recovery doesn't end with your post-race meal. DOMS typically peaks 24-48 hours after exercise. During this period:
- Keep protein high: 1.6-2.2g per kg bodyweight daily supports muscle repair
- Don't restrict calories: Your body is rebuilding. Undereating slows recovery
- Include anti-inflammatory foods: Fatty fish, berries, leafy greens, turmeric
- Stay hydrated: Dehydration impairs protein synthesis
- Sleep well: Growth hormone release during sleep is crucial for recovery
Your Post-Hyrox Recovery Plan
Immediately: Start rehydrating + recovery drink or organic chocolate milk. Within 2 hours: Proper meal with 20-40g protein + 75-90g carbs. Rest of day: Continue eating carb and protein-rich meals, keep hydrating. Next 48 hours: High protein (1.6-2.2g/kg), don't calorie restrict, prioritise sleep. Your body is rebuilding - give it what it needs.
Preparing for your next race? Read our guide on what to eat before Hyrox to nail your pre-race nutrition.
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