How To Fuel Your Body For A Hyrox Race

Hyrox is the buzziest workout of 2024, offering the ultimate fitness challenge which combines functional training with running. Interest has soared in popularity recently: searches have increased by 279 percent on Google, and social media is awash with videos of people sweating it out on the ski erg and dragging sleds along the ground in preparation for the big day. But just as important as the training is the pre-race nutrition. How can you best fuel your body for the gruelling challenge? And help it recover afterwards? With the challenge returning to the UK this October, we bring you an expert guide to Hyrox nutrition, with tips from nutrition expert Kyle Crowley of Protein Works.

A Guide To Hyrox Nutrition

Pre-Race

Fuel Up With Slow-Release Carbohydrates

You might not need to carb-load like you would ahead of a marathon, but slow-digesting carbohydrates should be a pivotal part of your diet in the days leading up to a Hyrox race. ‘Slow-digesting carbs, like oats, quinoa, or sweet potatoes, should be a staple in your diet 24 – 48 hours before the race to make sure your glycogen stores are fully topped up,’ says Kyle. ‘These will provide you with sustained energy throughout the event.’

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Up Your Protein Intake

Protein has countless functions in the body, but it’s particularly important for the maintenance and recovery of muscle – hence why it’s so crucial you’re eating a protein-rich diet ahead of a Hyrox race. ‘Be sure to include lean protein sources like chicken, fish, or tofu alongside your carb intake,’ suggests Kyle. ‘Additionally, monitor your calorie intake closely to avoid a large deficit. With the high level of movement and exercise in Hyrox training, many underestimate how many calories they need – especially if new to this style of training. On average, a 45 to 90-minute interval session can burn between 400 to 1500 calories, so it’s crucial to fuel properly to sustain energy levels.’

Stay Extra Hydrated

Proper hydration is important for everyone, but your body needs even more water when you’re exercising regularly. Clearly you’ll need plenty of water for race day itself, but Kyle suggests upping your hydration a few days before the race to help prevent fatigue and cramping. Electrolytes can also be useful for your Hyrox nutrition plan.

On The Day

Everyone has their own race day habits and rituals, but getting a carefully curated pre-workout meal in is a non-negotiable. Kyle recommends eating this around three hours before the Hyrox challenge starts, and including ‘a combination of carbs and protein, like brown rice with chicken or tofu.’ He adds that this is ‘enough to give you energy but won’t sit too heavily in your stomach’. 

So what about during the race itself? Well, the average time it takes to complete the Hyrox challenge is one hour and 35 minutes for men, and one hour and 38 minutes for women, so it’s a pretty long stint. Kyle suggests bringing along some energy gels and sports drinks to give you quick energy boosts for when you start feeling fatigued towards the end of the race. And, of course, stay hydrated throughout.

Post-Race

Afterwards, no doubt you’ll want to flop onto the sofa for a few hours, but don’t forget about post-race nutrition – this is crucial in helping your body recover. ‘Once you’ve finished, your muscles will be craving both protein and carbohydrates to repair and replenish,’ says Kyle. ‘A protein shake with about 20-30g of protein, combined with some quick-digesting carbs like a banana or rice cakes, is a great post-race snack.’

A couple of hours later, have a balanced meal – Kyle suggests something like fish or chicken with complex carbs, such as quinoa or sweet potatoes, plus some healthy fats like avocados. ‘This combination will help repair your muscles and restore energy levels.’