Hyrox Nutrition — What to Eat Before, During and After the Race

Complete nutrition guide for Hyrox Oslo 2026. What to eat in the week before, breakfast timing on race day, fuelling during competition, and creatine for Hyrox training.

Quick summary

→ Night before: pasta/rice, familiar food, early to bed
→ Race day breakfast: 2–3 hours before start, oats + banana
→ During race (>75 min): water at all stations, one gel at midpoint
→ Creatine monohydrate: 3–5 g daily through training period — well documented
→ Caffeine: 200–300 mg, 45–60 min before start — test in training first

Nutrition the week leading into Hyrox

Timing	Focus	Details
7 days before	Normal training and nutrition	Nothing special. Maintain normal carbohydrate intake.
3–4 days before	Carb loading begins	Increase carbohydrate intake to 7–10 g/kg/day. Pasta, rice, oats, bread.
2 days before	Last heavy training session	Light simulation or rest. Eat well, prioritise sleep.
1 day before	Top up glycogen stores	Big pasta dinner. No new foods. Early to bed.
Race day — 3h before start	Breakfast	Oats + banana + honey. Coffee after 90 min if you use caffeine.
Race day — 45 min before	Caffeine (optional)	200–300 mg caffeine. Coffee or gel. Nothing heavy to eat.
During the race	Water + gel if needed	Drink at all stations. Gel at station 4–5 if over 75 min.
Within 60 min after	Recovery begins	20–40 g protein + carbohydrates. Chocolate milk works well.

Supplements for Hyrox — what actually works?

Creatine monohydrate

✓ Recommended

3–5 g daily. Helps with sled push, wall balls, and burpees — all explosive work. Builds up over 3–4 weeks. The cheapest and best-documented supplement available.

Caffeine

✓ Recommended (test first)

200–300 mg, 45–60 min before start. Improves both endurance and power output. Always test in training — never try a new dose on race day.

Protein powder

△ Useful if needed

Not necessary if you eat enough food. Useful for reaching 1.6–2 g protein/kg/day without extra cooking time. Whey is fastest absorbed.

Beta-alanine

△ Possible benefit

Reduces muscle acidosis during high-intensity work. Relevant for wall balls and burpees. Side effect: skin tingling (harmless). Requires 4–6 weeks loading.

BCAA / Amino acids

✗ Not necessary

Redundant if protein intake from food is sufficient. Save the money — put it towards creatine and real food.

Pre-workout (blend)

△ Use with caution

Typically contains caffeine + beta-alanine + creatine + miscellaneous. Not necessary if you take creatine and caffeine separately. Many pre-workouts are over-dosed on caffeine.

Frequently asked questions — Hyrox nutrition

What should I eat the day before Hyrox?

The day before Hyrox is about topping up glycogen stores — not trying anything new. CARBOHYDRATES: Pasta, rice, oats, bread. 6–8 g carbohydrate per kg body weight across the day. PROTEIN: Moderate amount (chicken, fish, eggs). Don't overdo it — protein takes time to digest. FAT: Reduce fatty food (chips, sauces, fatty meat) to avoid stomach issues. SALT: A little extra salt helps retain fluid. DO NOT TRY NEW FOODS: The day before is not the time for experiments. Eat what you know your body handles. EXAMPLE: Breakfast porridge+banana, lunch pasta with chicken and tomato, dinner rice with vegetable sauce.

What should I eat on the morning of the Hyrox race?

Race day breakfast for Hyrox: TIMING: Eat breakfast 2–3 hours before your wave start. Digestion time is critical — Hyrox is high intensity and too much food in the stomach = nausea. WHAT: Porridge with banana and honey (simple, familiar). Bread with peanut butter and banana. Toast with egg (light). Avoid: high fibre (beans, raw vegetables), fat (cheese, full eggs), unfamiliar food. AMOUNT: Eat until 70–80% full. COFFEE: Coffee 60–90 min before start is effective (caffeine peaks ~45 min after intake). Be sure your body handles coffee during intense work — test this in training.

Should I eat anything during the Hyrox race?

For most Hyrox athletes (time: 60–90+ min) light fuelling during the race is recommended. FLUIDS: Drink water at all water stations. If you start feeling thirsty, you're already slightly dehydrated. GELS/CARBOHYDRATES: For races over 75 min: one sports gel or date/banana at station 4–5 (midpoint). For races under 60 min: not necessary beyond water. TIMING: Don't take a gel right before a hard station (sled push/pull) — the chance of stomach issues increases. Take gel during the middle of a running leg. SALT: Electrolytes (salt tablets or sports drink) help with sweat loss over 90 min. DO NOT TRY NEW PRODUCTS: Use what you have trained with. Never a new gel on race day.

Is creatine good for Hyrox?

Yes — creatine monohydrate is one of the best-documented supplements for Hyrox-type training. WHY: Creatine phosphate is used for short explosive efforts — sled push, burpee broad jumps, wall balls. Creatine increases the creatine phosphate store in muscles and helps you maintain intensity between stations. DOSE: 3–5 g creatine monohydrate daily. No loading phase needed. Take it consistently for 4+ weeks — the effect is cumulative. TIMING: Timing is not critical. Many take it after training or with food. HYROX RACE DAY: Continue creatine through the race period. It is not a stimulant — it is a store-builder. SIDE EFFECTS: Creatine draws water into muscles → expect 0.5–1 kg weight gain (water weight). This is normal and does not impair performance.

What to eat after Hyrox for faster recovery?

Recovery nutrition after Hyrox: WITHIN 30–60 MIN: 20–40 g protein + simple carbohydrates. This is the critical window. Chocolate milk works surprisingly well (protein + carbohydrates + salt). Alternatively: protein shake + banana. WITHIN 2 HOURS: A full meal. Chicken/fish + rice/pasta + vegetables. Don't skip this — muscle repair starts now. FLUIDS: You have probably lost 500 ml–1.5 litres during Hyrox. Drink until your urine is light again. Electrolytes (sports drink or salted nuts) help. ALCOHOL: Most people celebrate after the race. Alcohol inhibits protein synthesis and recovery. One beer is fine — avoid getting heavily drunk the night after.

What about caffeine for Hyrox training?

Caffeine is one of the best-documented performance-enhancing supplements. FOR HYROX: Improves both aerobic endurance (the running) and anaerobic capacity (the stations). DOSE: 3–6 mg per kg body weight. 70 kg athlete = 210–420 mg caffeine. A strong coffee is 80–120 mg. Two cups of coffee + optional caffeine gel = good dose. TIMING: Take caffeine 45–60 min before start. Caffeine peaks in the blood after ~45 min. TOLERANCE: If you use caffeine daily, the performance-enhancing effect will be reduced. Some reduce caffeine intake 5–7 days before the race to "re-sensitise". SIDE EFFECTS: Increased heart rate, nervousness, stomach issues at overdose. ALWAYS test your caffeine protocol in training — never try something new on race day.

Solix Letter

Hyrox Oslo registration opens April 16 — training tips incoming.

We'll send a reminder plus a race-week nutrition checklist before Oslo 2026.