HYROX is a competition that combines running with functional training. Participants complete an 8-kilometer run, interspersed with eight strength and endurance stations.
From a physiological standpoint, this is a high-intensity mixed aerobic and anaerobic effort that typically lasts between 60 and 90 minutes. This means a high demand for muscle glycogen—that is, energy derived from carbohydrates—and the body’s ability to maintain a stable energy level throughout the race.
The key goal in the days leading up to the competition is to maximize energy reserves and avoid digestive problems.
Your diet should be based on protein and carbohydrates. About 3–4 days before the race, you should increase your intake to around 5–7 grams per kilogram of body weight. However, this doesn’t mean overeating; rather, it means consciously increasing your consumption of foods such as rice, pasta, bread, and fruit.
Hydration is equally important. Regular fluid intake, replenishing electrolytes, and monitoring hydration levels (e.g., by checking the color of your urine) have a direct impact on performance.
During this period, it’s also best to keep things simple. Your diet should consist of familiar, well-tolerated foods. Any dietary experiments increase the risk of gastrointestinal issues on race day.
With HYROX, traditional carb loading—such as that done before a marathon—is usually not necessary. This is because the exercise is shorter in duration, despite its high intensity.
The best approach is to moderately increase carbohydrate intake by about 20–30% compared to a standard diet. This allows you to boost your energy levels without feeling sluggish and without overburdening your digestive system.
Protein plays a key role in muscle recovery and maintenance, but it is not the primary source of energy during this type of exercise. The recommended intake during the preparation phase is approximately 1.6–2.0 grams per kilogram of body weight.
However, you should not increase your protein intake at the expense of carbohydrates, which are essential for performance during the race.
It’s worth noting that in the final week before a competition, it’s not a good idea to try to make up for previous dietary shortcomings by drastically increasing your protein intake. If your protein intake has been insufficient up to that point, a much better strategy in the days leading up to the race is to focus on recovery.
A few days before the race, it’s a good idea to avoid foods that might upset your digestive system or increase the risk of discomfort.
These include, above all:
- fatty and fried foods,
- high-fiber foods, such as legume seeds, especially for people who don’t eat them regularly,
- alcohol
- new dietary supplements (testing gels or pre-workout supplements 3–4 days before a race is not a good idea. It makes sense to start at least 3–4 weeks in advance).
Overeating is just as bad. That feeling of heaviness can negatively affect your well-being and performance.
The basic rule is: don't introduce anything new and don't experiment!
In the period immediately leading up to a competition, recovery becomes particularly important. Getting enough sleep (7–9 hours a night), reducing stress, and REDUCING THE INTENSITY OF TRAINING allow the body to achieve optimal race readiness.
Your diet should provide as many calories as your body needs at this time. This is not the time to cut calories, because your training volume is reduced! Keep in mind that calorie restriction is also a stressor. An insufficient energy intake during this period can lead to impaired recovery and a decline in performance.
Additionally, you should support your immune system by including easily digestible fruits and vegetables that provide vitamins and antioxidants. During the recovery process, keep in mind:
- omega-3 fatty acids
- vitamin D3
- magnesium
- creatine
Because they play a key role in the regeneration of the neuromuscular system.
Breakfast should be eaten about 3–4 hours before the start, i.e., between 7:00 and 8:00 a.m. Easily digestible meals rich in carbohydrates work best, such as millet porridge, oatmeal with fruit and skyr, and/or a protein supplement. However, if you’re not a fan of sweet breakfasts, opt for easily digestible bread (spelt/wheat) with eggs, lean ham, and vegetables. About 60–90 minutes before the start, you can have a small snack, such as a banana, a rice cake with jam, or an energy gel.
Your first meal, around 9:00 a.m., should be a nutritious breakfast. It can be exactly the same breakfast you usually eat at home, such as fried eggs with avocado and rye bread, banana pancakes, or an omelet with vegetables.
Next, around 12:00/12:30, it’s a good idea to have a light meal, such as a protein shake with banana and blueberries or rice pudding with fruit and skyr
About an hour before the start, you might want to have a small snack, such as a gel or a piece of fruit.
Start the day with a standard breakfast around 9:00 a.m. Around 12:00/1:00 PM, a light lunch based on carbohydrates and protein is recommended, such as white or basmati rice with grilled chicken or turkey and easily digestible vegetables (tomato, cucumber, spinach, zucchini) or a pasta salad with tuna and light vegetables.
The next snack should be around 4:00 p.m., and you can optionally have an energy gel or a piece of fruit 30–60 minutes before the start.
You should start hydrating a few hours before the start. It is recommended that you drink about 500–700 ml of fluids 2–3 hours before the race and an additional 200–300 ml about 30 minutes before the start.
During exercise, it’s a good idea to stop at available water stations and take small sips of water or an isotonic drink. Replenishing electrolytes is particularly important, especially sodium, which helps maintain fluid and electrolyte balance and supports physical performance.
Coffee is one of the most commonly used "legal pre-workout supplements," and in the context of HYROX, it can be a very effective tool—provided it is used wisely.
Coffee can cause: an increase in bowel movements, feelings of anxiety or "jitters," and spikes in heart rate; therefore, you shouldn’t try it for the first time during a competition. It’s best to avoid large amounts right before the start and not combine it with excessive amounts of other stimulants.
Proper nutritional preparation for HYROX doesn’t require complicated strategies, but rather consistency and an awareness of your body’s needs. Key factors include adequate carbohydrate intake, proper hydration, avoiding dietary mistakes, and ensuring adequate recovery. These are the elements that truly translate into results and allow you to make the most of your fitness.
I wish everyone the best of luck in their upcoming competitions!
Bibliography:
1. https://pubmed.ncbi.nlm.nih.gov/14971431/
2. https://www.boxrox.com/what-to-eat-before-a-hyrox-race/
3. https://pubmed.ncbi.nlm.nih.gov/36986096/
4. https://pubmed.ncbi.nlm.nih.gov/27408608/
5. https://pubmed.ncbi.nlm.nih.gov/38600291/
