Hyrox isn't your typical gym session. Eight 1km runs. Eight functional workout stations. Sled pushes, rowing, wall balls, burpee broad jumps - all while your heart rate stays elevated for 60-90 minutes (or longer). What you eat before this matters enormously.
Get it wrong and you'll hit the wall during the ski erg or feel nauseous during sled pulls. Get it right and you'll have steady energy from the first run to the final farmers carry.
Here's the evidence-based approach to fuelling your best Hyrox performance.
Why Hyrox Nutrition is Unique
Hyrox sits in a challenging middle ground. It's not pure cardio (like a half marathon) and it's not strength-focused (like CrossFit). Research from the International Journal of Sports Physiology and Performance shows that hybrid endurance-strength events deplete both glycogen stores AND create significant muscular stress.
Your body needs fuel for 8km of running, plus the explosive power for eight demanding stations. Studies show glycogen depletion occurs faster during mixed-modal exercise than steady-state cardio, making pre-race nutrition even more critical.
Race Day Timing Strategy
Aim for 1-4g carbohydrate per kg bodyweight 1-4 hours before endurance events. For a 75kg athlete doing Hyrox, that's 75-300g carbs. Aim for the middle: ~150g from easily digestible sources.
An additional 30-50g of simple carbs. This tops up liver glycogen without causing digestive issues. Keep it low-fibre and low-fat.
Optional: dates, natural energy gel, few sweets, or sports drink. Some athletes find this helps, others prefer to start with just water. Test in training.
For races lasting 60+ minutes, consuming 30-60g carbs per hour maintains performance. Dates or natural energy gels between stations or a sports drink can help, especially in later rounds.
The Night Before
Carb-loading isn't just for marathoners. Muscle glycogen stores take 24-48 hours to fully maximise. The night before your Hyrox, focus on a carbohydrate-rich dinner that you know digests well for you.
Good Night-Before Options
Pasta with Tomato Sauce
Classic for a reason. White pasta digests easily. Keep the sauce simple - no heavy cream or excessive meat.
Rice with Chicken
White rice is easier to digest than brown before race day. Lean protein helps but don't overdo the portion size.
Jacket Potato with Tuna
Potatoes are excellent for glycogen storage. Skip the cheese and butter - keep it simple.
Sushi or Poke Bowl
Rice-based, moderate protein, easy to digest. Avoid heavy soy sauce (sodium can affect hydration).
Race Morning Meals
Your race morning meal should be eaten 3-4 hours before your start time. This gives your body time to digest while ensuring glycogen stores are topped up. Pre-exercise carbohydrate improves endurance performance by 2-3%.
Best Pre-Hyrox Breakfasts
Porridge with Banana & Honey
Oats provide sustained energy. Banana adds quick carbs and potassium. Honey for extra fuel.
Bagel with Peanut Butter
Dense carbs, some protein and fat for satiety. Easy to eat even with pre-race nerves.
Toast with Jam & Banana
White bread for easy digestion. Multiple carb sources. Simple and reliable.
Rice Cakes with Honey
Very easy on the stomach. Good option if you race early and can't face a big breakfast.
Top-Up Snacks (60-90 mins before)
Natural Energy Bar
Something you've tested in training. High carb, moderate protein, low fat.
Banana
Quick energy, easy to digest, portable. The classic pre-race choice.
White Bread with Honey
Fast-acting carbs. Skip the butter for faster digestion.
Sports Drink
Combines hydration with carbs. Sip rather than gulp to avoid stomach sloshing.
What to Avoid Before Hyrox
- High-fat foods: Slow digestion means energy isn't available when you need it. No fry-ups or croissants
- High-fibre foods: Can cause GI distress during the race. Save the bran flakes for another day
- Excessive protein: Harder to digest than carbs. A little is fine, but don't make it the focus
- New foods: Race day is not the time to experiment. Stick with what you've tested in training
- Large portions: You need fuel, not fullness. Eat enough, but don't overdo it
- Excessive caffeine: Some helps performance, too much causes jitters and GI issues
Hydration Strategy
Dehydration of just 2% body weight impairs performance significantly. Start hydrating the day before - don't try to catch up on race morning. Aim for 5-7ml per kg bodyweight 4 hours before exercise.
For a 75kg athlete, that's 375-525ml of fluid in the hours before the race. Sip steadily rather than drinking large amounts at once. Include electrolytes if you're a heavy sweater or it's a hot venue.
Caffeine: The Legal Performance Enhancer
Research consistently shows caffeine improves endurance performance by 2-4%. The International Society of Sports Nutrition recommends 3-6mg per kg bodyweight, consumed 60 minutes before exercise.
For a 70kg athlete, that's 210-420mg - roughly 2-3 cups of coffee or a caffeine gel. If you're not a regular caffeine user, start at the lower end. Test your tolerance in training, not on race day.
Your Hyrox Fuelling Summary
Night before: Carb-rich dinner (pasta, rice, potatoes). Race morning: 1-4g carbs per kg, 3-4 hours before (porridge, bagels, toast). Top-up: 30-50g simple carbs 60-90 mins before. Caffeine: 3-6mg/kg, 60 mins before. Hydration: Start the day before, 5-7ml/kg in the final 4 hours. During: 30-60g carbs per hour for races over 60 minutes.
After your race, recovery nutrition is just as important. Read our guide on what to eat after Hyrox to optimise your recovery.
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