Hyrox Race Day Nutrition: What to Eat Before, During and After

A Hyrox race lasts 60 to 120 minutes at a high, sustained intensity, so what you eat in the 24 hours before matters almost as much as your last training block. Here is what to eat the day before, how much and when to eat breakfast depending on your start time, whether to take anything during the race and how to recover afterwards.

Hyrox nutrition at a glance

The day before: a light carb load, not a pasta party

A full carb load (8-10 g per kg for 2-3 days) only makes sense for events longer than about 90 minutes of continuous effort, like a marathon. For Hyrox it is enough to bump carbs up a little the day before, to 5-7 g per kg, and to make sure you are not in a deficit if you have been dieting for weeks.

• More rice, pasta, potatoes, bread or fruit at each meal, without eating twice the volume.
• Less fiber and fat in the evening: cooked vegetables instead of a big salad, and no fried or very spicy food.
• Normal protein, about 1.6 g per kg (0.7 g per lb) spread over the day. Get your number from the protein calculator.
• Drink normally. Pale urine is a good sign; drinking liters extra will only get you up at night. Your daily amount is in the water intake calculator.

What to eat before Hyrox, by start time

Hyrox gives you an assigned start wave, so you can plan to the minute. Your main meal goes 3-4 hours before and the snack 45-60 minutes before your wave.

If you share a wave with your Doubles partner or Relay team, agree on when you will eat: nerves make meals drift later, and then there is no time to digest.

Caffeine: how much and when

Caffeine has good evidence for improving performance in high-intensity efforts. The useful dose is 3-6 mg per kg of body weight, taken 45-60 minutes before. Start at the low end (about 200 mg for 70 kg, two cups of coffee) and do not try it for the first time on race day: in some people it speeds up the stomach or the heart rate.

During the race: water and not much else

• Water: there are water points in the transition area. Take small sips as you leave the rower and before the lunges, when it hurts most.
• Gels: if your expected time is over 75-80 minutes, a gel with 20-25 g of carbs halfway through (after the rower, for example) can help on the wall balls. If you will finish under an hour, you do not need one.
• Electrolytes: only if you are a heavy sweater and train in hot conditions. In an indoor venue over 60-90 minutes, most people do not need them.

To know how long you will be out there and when a gel would make sense, work out your splits with the Hyrox pacing calculator or your total time with the Hyrox calculator. If you are unsure which range you fall into, check the Hyrox times by level.

After the finish line: recovery

In the 2 hours after the race, have carbs and protein: 1 g of carbs per kg and 20-40 g of protein. A milkshake with a banana and a bar, a turkey sandwich with juice or a plate of chicken and rice covers both. If you race on Saturday and train on Monday, eat normally on Sunday and do not try to make up for it with a deficit.

The most common mistakes

• Eating too close to your start. Floor stations (burpees, lunges) on a full stomach are very uncomfortable. Leave 3 hours for a full meal.
• A high-fiber or high-fat breakfast: a bowl of whole-grain cereal with nuts, eggs and bacon, or a big avocado toast. Great for any other day.
• Racing on a strict diet. If you are losing weight, move up to maintenance calories for the 2-3 days before.
• Trying a new gel in the race. Your gut needs training just like your legs.
• Forgetting to eat at an all-day event. If you are staying to cheer on friends before or after your wave, bring food.

Test this fueling plan in the week 9 simulation of our 12-week Hyrox training plan. If you are racing as a pair or a team, align your timing with Hyrox Doubles and Relay times. And for more on drinking during exercise, read our guide to sports hydration.

Frequently asked questions

Do I need to carb load for Hyrox?

Not a full carb load. A modest increase the day before (5-7 g per kg) and a good breakfast 3 hours before your start are enough.

What is the best breakfast before Hyrox?

One that is rich in carbs, with some protein and little fat or fiber: oatmeal with milk and a banana, toast with jam and a yogurt, or a bagel with turkey and juice. The key is having tested it before a hard session.

Can you take gels during Hyrox?

Yes, you can carry them. They only pay off if you will take longer than 75-80 minutes, and only if you have tried them in training.

Can I take creatine before Hyrox?

If you already take it daily, keep going as usual: its effect depends on daily use, not on race day. Starting it in race week adds nothing and may cause a little water retention.