Hyrox is a demanding fitness that requires a high level of physical and mental endurance. While training and exercise are crucial, nutrition plays an equally important role in maximizing performance and achieving success in Hyrox competitions.
Our Hyrox Coach has created this full Hyrox Nutrition guide that shares everything you need to know about fuelling before and after your Hyrox race for maximum performance and effective recovery.
The Science Behind Hyrox Nutrition
Understanding the science behind fueling strategies can help you make informed decisions about what to eat and when to eat it on race day. Carbohydrates are the primary source of energy for your muscles, so it's important to consume them in the hours leading up to a Hyrox workout or Hyrox Race. Complex carbohydrates, such as whole grains, oats, and fruits, provide sustained energy without causing blood sugar spikes or crashes.
Proteins are essential for repairing and rebuilding muscle tissue, which is crucial for recovery after a tough Hyrox workout. Include protein-rich foods like lean meats, fish, eggs, beans, and lentils in your diet throughout the day.
Fats, while often demonized, are also important for energy production and overall health. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, provide sustained energy, support hormone production, and help with nutrient absorption.
Hyrox Pre-Workout Meals for Peak Performance
The goal of a pre-workout meal is to provide sustained energy without feeling heavy or sluggish. A high-carbohydrate meal, such as oatmeal with berries and nuts, or a whole-wheat sandwich with lean protein, will give you the energy you need to power through your Hyrox workout. Avoid processed foods, sugary drinks, and large meals that can make you feel bloated or sluggish.
Oatmeal with Berries and Nuts: This classic pre-workout meal provides a balance of complex carbohydrates, protein, and healthy fats to fuel your muscles and mind. Oatmeal is a slow-digesting carbohydrate that releases energy gradually, while the berries and nuts add fiber and healthy fats.
Whole-wheat Toast with Avocado and Eggs: This high-protein meal is packed with complex carbohydrates and healthy fats to keep you energized throughout the workout. The avocado provides monounsaturated fats, which help promote heart health and improve endurance. The eggs are a good source of protein, which helps repair and rebuild muscle tissue. View the recipe here.
Smoothie with Protein Powder, Fruit, and Yogurt: This quick and easy meal is a great way to get a concentrated dose of nutrients before your workout. The protein powder provides a quick source of amino acids to support muscle growth and repair. The fruit adds carbohydrates and fiber, while the yogurt provides calcium and probiotics. View the recipe here.
It's important to experiment with different pre-workout meals to find what works best for you. The key is to eat a meal that is easy to digest and that provides you with enough energy to last through your workout. It's also important to avoid eating large or heavy meals too close to your workout, as this can make you feel sluggish and uncomfortable.
When to eat before Hyrox?
The ideal time to eat a pre-workout meal for Hyrox racing depends on your individual metabolism and how your body responds to food. However, as a general rule of thumb, it's best to eat your pre-workout meal 2-3 hours before your workout. This will give your body enough time to digest the food and provide you with sustained energy throughout your Hyrox workout.
It's also important to stay hydrated throughout the day, especially on the day of your workout. Drink plenty of water and electrolyte-rich beverages to help your body perform at its best.
Should I drink a pre-workout drink before Hyrox?
Whether or not you should drink a pre-workout drink before Hyrox depends on your individual needs and preferences. Pre-workout drinks, if used correctly, can help energy levels, focus and capacity to work however if you're not used to them they can have some side-effects.
Caffeine for Hyrox Athletes
Caffeine is a stimulant that can improve alertness, focus, and energy levels. It can also reduce perceived exertion, which can make exercise feel easier. Caffeine is generally safe for most people when consumed in moderation. However, it can cause anxiety, insomnia, and stomach upset in some people.
Beta-alanine for Hyrox Athletes
Beta-alanine is an amino acid that can help improve muscle endurance. It works by buffering lactic acid, which is a byproduct of exercise that can cause muscle fatigue. Beta-alanine is generally safe for most people when consumed in moderation. However, it can cause a tingling sensation in the skin, known as paresthesia, in some people.
L-tyrosine for Hyrox Athletes
L-tyrosine is an amino acid that can help improve mental focus and alertness. It works by increasing the production of dopamine, a neurotransmitter that plays a role in motivation and reward. L-tyrosine is generally safe for most people when consumed in moderation. However, it can cause side effects such as headaches, nausea, and anxiety in some people.
Creatine for Hyrox Athletes
Creatine is a naturally occurring substance found in muscle cells. It helps to store energy in the form of phosphocreatine, which can be used to fuel short bursts of intense exercise, such as the workouts involved in Hyrox.
Benefits of Creatine for Hyrox Athletes
Improved Muscle Strength and Power: Creatine can help to increase muscle strength and power by providing more energy for muscle contractions. This can be particularly beneficial for Hyrox athletes, who need to generate a lot of force during their workouts.
Enhanced Muscle Endurance: Creatine can also help to improve muscle endurance by delaying fatigue. This is because creatine can help to replenish phosphocreatine stores during exercise, which can help to maintain energy levels. This can be particularly helpful for Hyrox athletes who need to sustain their performance for extended periods of time.
Greater Training Adaptations: Creatine can help to promote greater training adaptations by increasing muscle protein synthesis. This can lead to faster muscle growth and improved performance.
Recommended Creatine Dosage for Hyrox Athletes
The recommended creatine dosage for Hyrox athletes is 3-5 grams per day. This can be taken in one or two doses, either before or after workouts.
Safety of Creatine
Creatine is generally safe for most people when taken in recommended doses. However, it is important to note that creatine can cause some side effects, such as water retention, stomach upset, and headaches. These side effects are usually mild and go away on their own.
Overall, creatine is a safe and effective supplement that can provide a number of benefits for Hyrox athletes. It can help to improve muscle strength, power, and endurance, which can lead to better performance. If you are considering taking creatine, talk to your doctor or registered dietitian to determine if it is right for you.
Other Supplements
There are a number of other supplements that are sometimes included in pre-workout drinks, such as B vitamins, and electrolytes. These supplements may have some benefits for athletes, but more research is needed to determine their effectiveness.
Overall, whether or not you should drink a pre-workout drink before Hyrox is a personal decision. Weigh the potential benefits and risks of caffeine, beta-alanine, and other supplements, and talk to your doctor or a registered dietitian to determine what is right for you.
Post-Hyrox Refueling for Rapid Recovery
After a hard Hyrox race, your body needs to replenish glycogen stores and promote muscle protein synthesis to aid in recovery. Within 30 minutes of finishing your workout, consume a combination of carbohydrates and protein. A smoothie made with protein powder, fruit, and yogurt is a great option.
Greek Yogurt with Berries and Honey: This combination provides a balance of protein, carbohydrates, and healthy fats to promote muscle recovery and replenish glycogen stores. The Greek yogurt is a good source of protein, which helps repair and rebuild muscle tissue. The berries are a good source of antioxidants, which help reduce inflammation. The honey is a natural source of carbohydrates to help replenish energy stores. View the recipe here.
Salmon with Sweet Potatoes and Roasted Vegetables: This meal is a complete protein source and provides complex carbohydrates, healthy fats, and fiber to support recovery. The salmon is a rich source of omega-3 fatty acids, which help reduce inflammation and pain. The sweet potatoes are a good source of carbohydrates and fiber, while the roasted vegetables add vitamins, minerals, and antioxidants. View the recipe here.
Protein Shake with Bananas and Almond Milk: This quick and easy meal is a great way to get a concentrated dose of nutrients after your workout. The protein powder provides a quick source of amino acids to support muscle growth and repair. The bananas add carbohydrates for energy, while the almond milk provides healthy fats and calcium. View the recipe here.
It's important to eat a post-workout meal within 30 minutes of finishing your Hyrox race. This is when your body is most receptive to nutrients, and it will help you recover more quickly and effectively. When planning how to train for hyrox take in to consideration your pre and post workout nutrition.
Hyrox Daily Meal Plans
Tailor your daily meal plan to support your Hyrox training goals. Aim for a balanced intake of macronutrients, ensuring you get enough protein, carbohydrates, and healthy fats to fuel your workouts and support recovery.
For days where you have a longer Hyrox workout, more carbs are required to give your muscles more energy and replenish your energy stores for maximum performance.
Example Hyrox Weekly Meal Plan
Here is an example of a weekly meal plan for a Hyrox athlete, including estimated levels of fat, carbs, and protein for each meal.
Day 1
Breakfast: Oatmeal with berries and nuts (approx. 420 calories, 10 grams of fat, 60 grams of carbs, 15 grams of protein)
Lunch: Salad with grilled chicken or fish, quinoa, and vegetables (approx. 650 calories, 20 grams of fat, 80 grams of carbs, 25 grams of protein)
Dinner: Salmon with roasted sweet potatoes and vegetables (approx. 850 calories, 30 grams of fat, 100 grams of carbs, 50 grams of protein)
Snacks: Protein shake: 350 calories, 10 grams of fat, 40 grams of carbs, 30 grams of protein
Day 2
Breakfast: Whole-wheat toast with avocado and eggs (approx. 500 calories, 15 grams of fat, 60 grams of carbs, 20 grams of protein)
Lunch: Leftover salmon with roasted sweet potatoes and vegetables (approx. 550 calories, 25 grams of fat, 80 grams of carbs, 40 grams of protein)
Dinner: Chicken stir-fry with brown rice and vegetables (approx. 800 calories, 20 grams of fat, 100 grams of carbs, 45 grams of protein)
Snacks: Greek yogurt with berries and honey (250 calories, 5 grams of fat, 40 grams of carbs, 15 grams of protein), granola bar (150 calories, 5 grams of fat, 20 grams of carbs, 4 grams of protein)
Day 3
Breakfast: Smoothie with protein powder, fruit, and yogurt (300 calories, 10 grams of fat, 50 grams of carbs, 30 grams of protein)
Lunch: Salad with chickpeas, lentils, and vegetables (approx. 500 calories, 20 grams of fat, 90 grams of carbs, 25 grams of protein)
Dinner: Pasta with marinara sauce and vegetables (approx. 750 calories, 25 grams of fat, 120 grams of carbs, 45 grams of protein)
Snacks: Trail mix (300 calories, 20 grams of fat, 50 grams of carbs, 5 grams of protein), banana, apple (200 calories, 0 grams of fat, 40 grams of carbs, 0 grams of protein)
Day 4
Breakfast: Egg omelet with spinach and feta cheese (approx. 350 calories, 10 grams of fat, 40 grams of carbs, 25 grams of protein)
Lunch: Leftover chicken stir-fry with brown rice and vegetables (approx. 450 calories, 15 grams of fat, 50 grams of carbs, 35 grams of protein)
Dinner: Steak with mashed potatoes and vegetables (approx. 950 calories, 30 grams of fat, 120 grams of carbs, 65 grams of protein)
Snacks: Rice cakes with peanut butter (150 calories, 10 grams of fat, 15 grams of carbs, 10 grams of protein), protein bar (150 calories, 5 grams of fat, 20 grams of carbs, 4 grams of protein)
Day 5
Breakfast: Pancakes with fruit and syrup (approx. 450 calories, 15 grams of fat, 70 grams of carbs, 10 grams of protein)
Lunch: Salad with tuna or grilled chicken, mixed greens, and vegetables (approx. 400 calories, 12 grams of fat, 60 grams of carbs, 30 grams of protein)
Dinner: Chicken or vegetable curry with rice (approx. 600 calories, 25 grams of fat, 100 grams of carbs, 45 grams of protein)
Snacks: Trail mix (300 calories, 20 grams of fat, 50 grams of carbs, 5 grams of protein), fruit salad (150 calories, 0 grams of fat, 50 grams of carbs, 0 grams of protein)
Day 6
Breakfast: Whole-wheat waffles with fruit and whipped cream (approx. 550 calories, 15 grams of fat, 90 grams of carbs, 12 grams of protein)
Lunch: Leftover chicken or vegetable curry with rice (approx. 450 calories, 20 grams of fat, 60 grams of carbs, 35 grams of protein)
Dinner: Pizza with whole-wheat crust, vegetables, and lean protein (approx. 850 calories, 25 grams of fat, 100 grams of carbs, 50 grams of protein)
Snacks: Popcorn (300 calories, 10 grams of fat, 60 grams of carbs, 5 grams of protein), fruit smoothie (250 calories, 5 grams of fat, 40 grams of carbs, 15 grams of protein)
Day 7
Breakfast: French toast with fruit and maple syrup (approx. 450 calories, 15 grams of fat, 80 grams of carbs, 15 grams of protein)
Lunch: Salad with shrimp or tofu, quinoa, and vegetables (approx. 400 calories, 12 grams of fat, 70 grams of carbs, 30 grams of protein)
Dinner: Vegetarian chili with cornbread (approx. 750 calories, 20 grams of fat, 120 grams of carbs, 40 grams of protein)
Snacks: Rice cakes with avocado, yogurt parfait (200 calories, 10 grams of fat, 30 grams of carbs, 10 grams of protein)
Hyrox Nutrition for Different Stages of Training
Adjust your nutrition strategies based on your Hyrox training phase. During a base-building phase, focus on gradually increasing your calorie intake to support muscle growth and endurance. As you approach a competition, focus on optimizing performance by reducing carbohydrates and increasing protein intake.
Nutrition for Base Building Phase
During the base-building phase, your primary goal is to develop a strong foundation of endurance and strength. To support this, focus on gradually increasing your calorie intake to support muscle growth and endurance. Aim to consume approximately 25-30 calories per kilogram of body weight per day.
Nutritional Focus:
Increase carbohydrate intake to provide adequate energy for long-duration workouts.
Prioritize complex carbohydrates like whole grains, fruits, and vegetables.
Incorporate moderate protein intake to support muscle growth and repair.
Consume adequate fats to maintain hormone balance and overall health.
Pre-Workout Nutrition:
Eat a balanced meal 2-3 hours before your workout to provide sustained energy.
Include a moderate amount of carbohydrates, such as whole-grain toast with peanut butter or a banana with yogurt.
Add a small amount of protein, such as a hard-boiled egg or a scoop of protein powder.
During-Workout Nutrition:
Consume readily digestible carbohydrates, such as sports drinks or gels, to maintain energy levels.
Consider consuming electrolyte-rich beverages to replenish fluids and minerals lost through sweating.
Avoid heavy meals or greasy snacks, as they can lead to digestive discomfort and hinder performance.
Post-Workout Nutrition:
Refuel within 30-60 minutes of finishing your workout to aid in muscle recovery and repair.
Consume a high-protein meal or snack, such as a protein shake with fruit and nuts.
Include carbohydrates to replenish glycogen stores and prevent muscle breakdown.
Hyrox Competition Phase Nutrition
As you approach a Hyrox competition, your focus shifts to optimizing performance and reducing fatigue. To achieve this, focus on reducing carbohydrates and increasing protein intake.
Nutritional Focus:
Prioritize protein to support muscle repair and recovery.
Limit carbohydrate intake to maintain a lean body composition and reduce glycogen stores for faster fat burning during the competition.
Consume essential fats for hormone balance and overall health.
Pre-Competition Nutrition:
Eat a light, low-carb meal the night before the competition to promote rest and recovery.
Focus on lean protein sources, such as grilled chicken or fish, and complex carbohydrates like quinoa or brown rice.
Avoid heavy meals or greasy foods, which can lead to digestive discomfort and hinder performance.
Competition Day Nutrition:
Consume a high-protein, low-carb breakfast on competition day.
Opt for eggs, oatmeal, or Greek yogurt with berries.
Avoid sugary drinks or processed carbohydrates, which can lead to energy crashes.
During the Competition:
Consume small amounts of easily digestible carbohydrates throughout the competition to maintain energy levels.
Choose sports drinks, gels, or fruits that are low in fiber and sugar.
Avoid high-fat, high-fiber foods that can cause stomach discomfort.
Post-Competition Recovery:
Refuel within 30-60 minutes of finishing the competition.
Consume a balanced meal with protein, carbohydrates, and healthy fats to promote muscle recovery and overall health.
Get adequate rest and hydration to aid in recovery and prevent injuries.
Remember, these are just general guidelines, and you may need to adjust them based on your individual needs and preferences. It's always best to talk to a registered dietitian or sports nutritionist to create a personalized nutrition plan that is right for you.
Nutrition is an essential component of Hyrox training and performance. By understanding the science behind fueling strategies, implementing practical tips, and tailoring your nutrition to your training phase and dietary preferences, you can optimize your performance and achieve your Hyrox goals.
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