HYROX Nutrition: what to eat before, during, and after the race
90 minutes of intermittent high-intensity effort — HYROX taps into your glycogen reserves, dehydrates you, and demands specific nutrition. Here's the complete protocol, with realistic numbers and tested recommendations.
The Golden Rule — Test in Simulation
Never experiment on race day. What you eat, what you drink, when — everything must have been tested in simulation at least twice before the race.
If you eat eggs for breakfast during the simulation and it goes well, eat eggs on race day. Don't try a new gel "to see if it gives you energy."
D-3 / D-2 / D-1 — Glycogen Loading
D-3 and D-2
Gradually increase carbohydrates:
- 5-7 g of carbohydrates/kg of body weight/day
- More pasta, rice, potatoes, bread
- Reduce protein to 1-1.2 g/kg (vs usual 1.5+ g/kg)
- Moderate fats
Hydration: +15-20% compared to your usual intake. Aim for at least 35-40 ml/kg/day.
D-1 — Dinner
14-16 hours before the race. Classic pasta-style meal:
- 150-200 g of pasta (cooked weight) with simple sauce (tomato, olive oil)
- 1 portion of lean protein (chicken, white fish)
- Cooked vegetables (not raw in large quantities — risk of digestive issues)
- Bread and fruit if still hungry
- No alcohol, no spicy food, no fatty dishes
Hydration: 500-750 ml of water in the 4 hours before bedtime.
D-1 Bedtime
- Minimum 8 hours of sleep
- No Netflix series keeping you awake
- Bed by 10 PM max if race is at 9 AM
Race Day Morning — Breakfast
3 Hours Before the Race
3 hours before, not 30 min. You need time to digest.
Ideal composition:
- Carbohydrates: 1.5-2 g/kg (60-150 g depending on weight)
- Protein: 0.3-0.4 g/kg (modest)
- Fats: low
- Hydration: 500 ml of water
Typical example for 75 kg:
- 80 g of oats + milk/plant-based milk
- 1 banana
- 2 eggs (optional)
- 1 slice of bread + honey
- 1 large glass of water
- Black coffee if tolerated
1 Hour Before
Hydration: 250-300 ml of water. No more, or you'll be looking for toilets at the start.
30 Minutes Before
- 1 light energy gel (25-30 g of carbohydrates) OR 1 banana
- 100 ml of water
At the Start
No last-minute food intake. Stay calm.
During the Race — Hydration and Energy
For a race < 60 min (sub 60)
No gel needed. Hydration at aid stations is sufficient.
For a race 60-90 min
- 1 energy gel around station 4 (35-45 min into the race)
- Hydration: sips of water at each Roxzone transition
For a race > 90 min (most beginners)
- 1 gel at station 4 (40 min)
- 1 gel at station 6-7 (75 min)
- Systematic hydration at each transition
Which Gel to Choose
Look for a gel with:
- 20-30 g of carbohydrates per dose
- 2:1 glucose:fructose ratio (better digested)
- Not too thick (otherwise difficult to digest during the race)
Tested brands: SiS GO, Maurten, Decathlon Aptonia, Spring Energy. Test in simulation beforehand.
The Killer Mistake
Drinking 500 ml of water all at once during a transition. You'll get stomach cramps, you'll vomit.
→ Sips of 100-150 ml, no more, at each transition.
After the Race — Recovery
Within 30 Minutes Post-Race
Critical metabolic window. Eat/drink immediately.
Ideal composition:
- Carbohydrates: 1-1.5 g/kg (75-110 g for 75 kg)
- Protein: 0.3-0.4 g/kg (25-30 g)
- Hydration: 500-750 ml + electrolytes
Example: 1 protein shake + 1 banana + 2 dates + 1 large glass of saline water.
2 Hours Post-Race — The Real Meal
Complete balanced meal:
- 200 g of cooked carbohydrates (pasta, rice, potatoes)
- 30-40 g of protein (meat, fish, eggs)
- Vegetables
- Moderate fats (olive oil, avocado)
- 500 ml of water
24 Hours Post-Race
Continue high carbohydrate ratio to replenish glycogen. Avoid alcohol in the first 24 hours (slows recovery and dehydrates).
Hydration — The Critical Point
Before
35-40 ml/kg/day on D-3. Aim for 40-50 ml/kg/day on D-1.
During
500-750 ml total during the race (not all at once). With electrolytes if possible (sodium 200-400 mg/L).
After
1.5× what you lost (weigh yourself before and after to calibrate). Use electrolyte drinks in the first 4 hours post-race.
Nutrition Mistakes to Avoid
- Testing a new gel on race day — digestive risk
- Eating too late before (< 2 hours) — digestion in progress during the race
- Eating too little (just a coffee) — guaranteed to bonk mid-race
- Drinking too much at once — vomit
- Alcohol the day before — dehydration and degraded performance
- Spicy / fatty food the day before — digestive risk
- Raw vegetables in large quantities — digestive risk
- Skipping post-race nutrition — recovery slowed by 30-40%
Special Cases
If You Do HYROX Fasted (sub 75 or faster)
Possible but requires adaptation. Work on "fat adaptation" during prep for 4-6 weeks before the race. Not for beginners.
If You Are Vegan/Vegetarian
- Breakfast: oats + plant-based milk + banana + peanut butter
- Post-race: plant-based shake + dates + fruit
- No performance difference if nutrition is balanced
If You Have a Sensitive Digestive System
- Reduce fiber 24 hours before
- Avoid dairy products if sensitive
- Thorough testing in simulation
In Summary
- D-3 to D-1: progressive carbohydrate loading, +15-20% hydration
- Race morning (3 hours before): 60-150 g carbohydrates + 500 ml water
- 30 min before: 1 gel or banana + 100 ml water
- During: sips of water at each transition + 1-2 gels depending on duration
- Post-race 30 min: 75-110 g carbohydrates + 25-30 g protein + electrolytes
- Mistakes: testing new things, eating too late, alcohol the night before, ignoring post-race nutrition
Nutrition is not performance. But bad nutrition can destroy your performance. Getting the basics right is more than enough.
HybridDept makes merch for those who finish. Finisher drops, insider drops, permanent collection. View collection.