When it comes to Hyrox, training hard is only half the battle. What you fuel your body with can make just as much difference to your performance as the hours you spend lifting, running, and pushing through those workouts. 

Hyrox isn’t just about strength and endurance—it’s about having the energy, recovery, and stamina to perform at your best across every station. To get the most from your training, you’ll need a nutrition plan that supports your workouts, helps your muscles recover, and keeps you energised on event day. From pre-workout fuel to post-workout recovery meals, what you eat can make the difference between finishing strong or hitting the wall.

Curious about how to eat for success? In this guide, we’ll break down the essential nutrition strategies, must-have foods, and meal timing tips that’ll power your performance and help you reach your goals—whether you’re a beginner or already competing. Let’s fuel your race journey!

What to Eat 48 Hours Before Your Event

Start increasing your carbohydrate intake 48 hours before the event to maximise glycogen stores. Aim for 6–8 grams of carbohydrates per kilogram of body weight per day. For example, if you weigh 70 kg, target 420–560 grams of carbs daily. 

Focus on complex carbohydrates like brown rice, oats, quinoa, and sweet potatoes to provide sustained energy. This gradual increase helps prevent bloating and ensures your body is well-fuelled for race day.

What to Eat the Day Before Hyrox

Focus on topping up your glycogen stores while keeping your digestion comfortable. Aim for reasonably sized meals consisting of complex carbohydrates, moderate protein, and minimal fats. Avoid eating anything new and don’t overeat—large, heavy meals can leave you feeling sluggish the next day.

Good options for the day before include oats, potatoes, sweet potatoes, rice, wholegrain pasta, or wraps. Pair these with lean protein sources like chicken, fish, eggs, or dairy if it suits your stomach. A target of 1.2–1.6 grams of protein per kilogram of bodyweight is ideal for supporting your muscles without overloading your system.

Hydration is equally important. Drink plenty of water throughout the day, and if you’re racing in warm conditions, add electrolytes to some of your drinks to replace those lost through sweat. Arriving at the start line fuelled and properly hydrated will help you perform at your best.

What to Eat the Morning of Your Event

Your pre-race breakfast should leave you energised but not weighed down. Eat 2–3 hours before the event to allow for proper digestion. Focus on easily digestible carbohydrates with a small amount of protein and minimal fat. Avoid foods you haven’t tried before to prevent digestive discomfort.

Reliable options include a bowl of oatmeal topped with banana and a little protein powder, wholegrain toast with nut butter and banana, or a smoothie with berries, banana, and protein powder. These options provide both quick-release and sustained energy to get you through the opening stages of the event.

Hydration is also key before you start. Drink 10–20 ounces of water or a light electrolyte drink about an hour before the event to stay hydrated without feeling bloated or uncomfortable.

What to Eat During Hyrox

During a competitive event, your energy stores will gradually deplete, especially in longer or high-intensity sessions. Refueling strategically can help maintain performance and delay fatigue. Aim to consume approximately 20–30 grams of carbohydrates every 30–40 minutes for sustained energy.

Easy options include energy gels, chews, bananas, or small sips of sports drinks. These provide quick-digesting carbohydrates that are gentle on the stomach. Make sure to stay hydrated throughout the event by sipping water or electrolyte beverages consistently, particularly if you are sweating heavily or racing in warm conditions.

It’s important to practice your in-event nutrition during training sessions. This way, you can figure out which snacks your body tolerates best and how often you need to refuel to avoid hitting an energy wall mid-event.

What to Eat After Hyrox

Recovery nutrition is essential to replenish energy stores, repair muscles, and restore hydration. Aim to eat a meal within 30–60 minutes after finishing your event. This should include a combination of carbohydrates to restore glycogen, protein to support muscle repair, and fluids to replace lost electrolytes.

Good recovery meal ideas include grilled chicken with quinoa and vegetables, a protein smoothie with fruit and a carbohydrate source, or Greek yoghurt with honey and fruit. Incorporating anti-inflammatory foods such as berries, leafy greens, and fatty fish can also help reduce muscle soreness and support recovery.

Always remember to test your nutrition plan during training to ensure your body responds well. Avoid new foods or supplements on race day to minimise the risk of stomach issues. A well-practiced recovery routine will help you bounce back quickly and be ready for your next training session or event.

For races lasting over 60 minutes, it’s crucial to maintain energy levels. Consume 20–30 grams of carbohydrates every 30–40 minutes. Easy-to-digest options include energy gels, chews, or small sips of sports drinks. Practice this fuelling strategy during training to determine what works best for your body and to avoid gastrointestinal issues on race day.

How to Stay Hydrated Before, During, and After Your Race

Proper hydration is essential for performance and recovery. Drink plenty of water throughout the day, aiming for 24–32 ounces (700–950 ml) of fluids within the first two hours after finishing your event. 

Electrolyte drinks can be beneficial, especially if you sweat heavily or race in warm conditions. Fruits and vegetables high in electrolytes, such as bananas and spinach, can further support hydration.

Unlock Your Best Performance with Village

Joining a Hyrox training program isn’t just about mastering the workouts — it’s about preparing your body to perform at its best across every station. 

Whether you’re tackling rowing, sled pushes, burpees, or running, understanding how to fuel properly is just as important as strength and endurance training. Our experienced coaches and supportive community provide guidance on strategies to keep you performing at your peak.

Sign up for a Village Gym membership to enjoy personalised training plans, group sessions, and a community that supports you every step of the way — from your first workout to your first event.