Hyrox Nutrition 2026: What to Eat Before, During & After – Race-Day Plan

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.