HYROX and sports nutrition: how to get the best out of yourself

As a sports nutrition coach, I'm increasingly seeing athletes enthusiastically talk about HYROX, and I completely understand the appeal. Eight rounds of a kilometre of running, each followed by a functional strength exercise: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. It's tough, measurable, and accessible for every level. The average finish time is around an hour and a half, and during that time, your body demands much more than ‘just healthy eating’.

But what strikes me is that many HYROX athletes approach nutrition as if it's a regular training day. They just ‘eat healthy’ and hope that's enough. And then they are surprised when they hit a wall halfway through the race. When their legs feel like lead in the final laps. When they can barely get up the stairs the next day.

This almost always has to do with nutrition. HYROX combines two energy systems, each of which requires its own fuel, and you need to take that into account. In this blog, I will explain how that works and what you can practically do with it.

Running and strength: two systems, one strategy

To understand what you need as a HYROX athlete, it helps to briefly consider what happens physiologically during a race. The running between stations is predominantly aerobic: your body burns a mix of fats and carbohydrates, depending on your pace. During the functional exercises, especially the more strenuous ones like the Sled Push and Wall Balls, the intensity increases significantly and you enter the anaerobic zone. Your body then switches to glycolysis: rapid energy delivery from muscle glycogen (stored carbohydrates).

This is precisely what makes HYROX so demanding. You are constantly switching between two energy systems, and with every anaerobic peak, you deplete your glycogen stores. If these are not fully replenished at the start, or if they deplete too quickly, you feel it immediately. Heavy legs, a drop in concentration, a slowing pace. These are not coincidences, but the consequence of a body running out of fuel.

What this practically means: as a HYROX athlete, you can't get away with a nutrition strategy that's just good enough for a long-distance run or strength training. You need both.

Carbohydrates are your engine, proteins are your recovery crew

I notice that many athletes are still wary of carbohydrates. They eat ‘low carb’ or ‘clean’, and are afraid that pasta or rice will make them heavier. For a HYROX athlete, this is a costly misconception. Muscle glycogen is the fuel of choice as soon as the intensity increases and you can only replenish those supplies with carbohydrates. Full stop!

The amount you need depends on your training volume and body weight. On light training days, you'll quickly be looking at 3 to 5 grams per kilogram of body weight. On heavy days, or with two training sessions in one day, that increases to 6 to 8 grams. And on the final day before a race, where you are deliberately maximising your glycogen stores, it can rise to 8 to 10 grams per kilo. For an athlete weighing 75 kilograms, that's easily 450 to 600 grams of carbohydrates on a heavy day. Rice, porridge, potatoes, fruit, and bread. Those are the sources you build upon.

Alongside carbohydrates, proteins are indispensable. HYROX causes significant muscle damage due to the combination of impact (running) and mechanical stress (the workout exercises). Without sufficient protein, you will recover incompletely, will not build powerful muscles, and will perform worse in the long run. For HYROX athletes, I advise 1.6 to 2.0 grams of protein per kilogram per day. Shortly after a training session or race, a portion of 20 to 40 grams of protein is ideal to kick-start the recovery process immediately.

Do you eat vegetarian or vegan? If so, combine different plant-based sources: pulses, tofu, tempeh, edamame, Greek yoghurt or quark. This way, you'll get all the essential protein building blocks. It’s perfectly doable, but requires a bit more attention.

The day before and the race itself

I often hear athletes say that they ‘just eat normally’ the evening before a race. This is a missed opportunity. The day before your HYROX race is the best occasion to fully replenish your glycogen stores. Opt for easily digestible carbohydrates: white rice, pasta, white bread, bananas. And limit fibre, fats, and raw vegetables. Not because they are bad, but because they can cause stomach complaints on race day. Also, drink mindfully: aim for light yellow urine as an indication that you are well-hydrated, and avoid alcohol.

On race day itself, you want to eat your breakfast 2 to 3 hours before the start. Think about porridge or white bread with honey, supplemented with a small portion of protein like yogurt or eggs. Low in fat, low in fibre. You want your stomach to be settled when the starting gun fires. No time for a full breakfast? A rice cake with jam or a small portion of porridge 60 to 90 minutes before the start will also do the trick.

During the race itself, extra carbohydrate intake is only relevant if you exceed 60 to 70 minutes. If you're approaching 90 minutes or more, it's worth taking 30 to 60 grams of carbohydrates per hour during the event: a sports gel, isotonic drink, or a few wine gums. Take these during the running sections, not in the middle of a strenuous exercise. And drink small sips regularly: 150 to 250 millilitres every 20 minutes is a good starting point.

Recovery and supplements: what really works?

Once you've crossed the finish line, recovery begins. Aim to get protein and carbohydrates in as soon as possible. The exact timing is less strict than long thought, but the sooner the better. A large portion of rice with legumes, or a protein shake with a piece of fruit and a sports drink. It doesn't really matter as long as you eat something. Resist the temptation to restrict calories after a tough race; your body needs that fuel to recover. Continue eating normally for the rest of the day, and get plenty of sleep, as sleep is your most powerful recovery tool.

Supplements. I'm naturally cautious about supplements, especially if the fundamentals aren't in place yet. But for HYROX, there are a few that I take seriously. Caffeine can be a good choice for this type of effort: 3 to 6 milligrams per kilogram of body weight, 45 to 60 minutes before the start. Be aware: caffeine is only effective if your tolerance level allows it. If you're a daily coffee drinker, the effect will be much smaller. Creatine monohydrate supports recovery and explosive power during repeated intensive efforts, and beetroot juice improves oxygen efficiency during running. Those are the three I'd bet my money on, provided your basic nutrition is in order.

If you use supplements and participate in organised competitions, then always opt for NZVT-certified products that have been checked for prohibited substances. For more information, see nzvt.nl.

Finally

HYROX is a fantastic sport: demanding, fair, and measurable. However, the format requires a nutritional strategy that goes beyond ‘eating healthily’. Carbohydrates are your engine, protein your recovery crew, and the timing around your race is more important than many athletes realise.

The athletes I coach who seriously focus on their nutrition are seeing the results: better PBs, less of a drop-off in the final laps, and quicker recovery in the days that follow. This isn't down to supplements or fancy tricks, but by getting the fundamentals right.

Would you like to know what a personal nutrition strategy looks like for your HYROX goals? Feel free to Contact Book a copy right away initial consultation.