You can put hours into preparing for HYROX, but what you eat can affect how much you get from that training and how you perform on race day. Fuelling well helps you sustain your sessions, recover between them and arrive at the start line ready to race.
Through my own racing and work supporting athletes with their nutrition, one issue I regularly see is people training hard but eating too little to support that workload, particularly when it comes to carbohydrates.
This guide covers the main nutrition considerations for HYROX, from everyday meals and training fuel to race-day food, hydration and recovery. Your needs will depend on your training load, expected race duration and what your stomach tolerates, so use it as a starting point for developing your own approach.
Protein
Protein is important for all athletes as it’s crucial for building and repairing muscle tissue (amongst other things).  It can help you to build the strength, power and endurance you need to cope with the demands of HYROX. It also tends to be satiating, which makes it useful for minimising hunger and cravings.
Protein requirements differ from person to person, but very broadly speaking 1.6-2.0g / kg bodyweight of protein, per day, is a good number to aim for most people. This, however, will depend on your goals, training, and more. Sources of protein include meat, poultry, fish, eggs, dairy, and some plant-based protein.
Carbohydrates
High fat / ketogenic diets go through phases of being trendy, but if you want to be a high functioning HYROX athlete, it’s probably not the approach for you. In my nutrition calls, I’m regularly noticing HYROX athletes who are underfuelled with carbs, tired in the afternoons and evenings, and surviving on coffee for energy. There is a better way!
Carbohydrates are an important fuel source for the running and high-intensity work involved in HYROX. Your body stores carbohydrate as glycogen in your muscles and liver. Eating enough carbohydrate helps you sustain training quality and replenish those stores between sessions. Consuming appropriate levels of carbohydrates can, therefore, help HYROX athletes maintain their energy levels, delay fatigue, and improve their overall athletic performance.
HYROX athlete and coach Greyson Kilgore shared a useful example on the Rox Lyfe podcast. Racing alongside 2026 world champion Dylan Scott in New York, he felt competitive through the burpee broad jumps but suddenly had nothing left at the row. Afterwards, Dylan suggested that insufficient fuelling could have contributed. Greyson subsequently practised consuming more fuel during training, alongside increasing his aerobic training volume, and reported being able to sustain faster running late in his sessions. His experience highlights why, if you regularly fade towards the end of a race, your fuelling deserves attention alongside your fitness and pacing.
The amount of carbohydrate you need depends on your body size, training volume and intensity, goals and recovery time between sessions. Useful sources include rice, potatoes, pasta, oats, bread and fruit.Â
Fat Intake
Healthy fats are an important part of a HYROX athlete’s diet. However, they are often underappreciated in the sporting community (with protein and carbohydrates getting all the attention). They provide number of important health and performance benefits including:
- Energy source: While carbohydrates are the primary energy source for endurance athletes, fats can also be used during low to moderate intensity exercise.
- Heart health: Healthy fats, such as monounsaturated and polyunsaturated fats, can help support heart health by improving cholesterol levels and reducing inflammation.
- Hormone production: Fats are necessary for the production of hormones, which are important for regulating a number of bodily functions, including metabolism and muscle repair.
- Absorption of fat-soluble vitamins: Fats are necessary for the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. These vitamins play important roles in maintaining health and supporting athletic performance.
It is, therefore, important for endurance athletes to include a variety of healthy fats in their diet. However, because they are higher in calories, per gram (9), when compared to protein (4) and carbohydrates (4), you need to be mindful of not overeating them (assuming weight gain is not your goal).
Food Quality
It’s not all just about getting the right quantities of macronutrients (protein, carbs, fats) though. For performance and health, you also need to consider food quality, and the micronutrients (vitamins and minerals) that the food provides.  Here’s just a few ways proper nutrition becomes important beyond just macronutrients:
- you need sufficient B vitamins for energy (amongst many others).
- iron is important for carrying oxygen to the muscles
- Vitamin D is important for bone health and muscle function
- nutrients are needed to help support your immune system to allow your body to cope better with the additional stresses put on it (and minimise the chance of illnesses that can ruin even the best of training plans)
- proper nutrition can help athletes recover faster after training or competition.
This list could go on for much longer but suffice to say a HYROX athlete needs the right micronutrients to fulfil their performance potential, and if you suffer with lack of energy, have skin problems, frequent illnesses (or more) then it may be that you have some vitamin or mineral deficiencies that need addressing.
Sensitivities
It is important for athletes to do their best to avoid foods they are sensitive to. Consuming these foods can cause adverse reactions which may negatively impact their performance. Food sensitivities or intolerances can lead to a range of symptoms, including digestive issues, fatigue, and difficulty concentrating. These symptoms can be disruptive to an athlete’s training and competition and may prevent them from performing at their best.
Additionally, food sensitivities can cause inflammation in the body, which may lead to a range of health problems or injury.
Digestive Health
The impact that digestive health can have your performance should not be underestimated. In a past life, I worked with many clients who suffered badly with Crohn’s and Ulcerative Colitis. They are serious digestive health problems, but one of the most common symptoms experienced was fatigue. Suffice to say, if your gut health isn’t optimised, your energy and performance levels won’t be either. In fact, fixing your gut health is probably the single most important thing you could do if you currently have issues in that area.Â
Proper digestion is essential for optimal nutrient absorption, which can help to fuel the body and support recovery from training. If an athlete has poor digestive health, they may not be getting all the nutrients they need to perform at their best. Additionally, digestive issues can cause discomfort and distraction, which can negatively impact an athlete’s performance.
Hydration
Sufficient hydration is essential for optimal performance and recovery in HYROX.  It’s thought that just 3% dehydration can lead to a reduced athletic performance. However, the fluid intake requirements for someone training for HYROX are often vastly higher than for someone who is more sedentary. What’s more, because important electrolytes get lost from the body through sweat, then replacing these is critical to maintain your body’s ability to absorb the fluids you consume.
I talk more about the important of hydration, and electrolytes, in this article on coping with the heat of HYROX and this article on the best supplements for HYROX.
Food Timing
It’s important to fuel your body with the right nutrients at the right times to support your training. Food timing often doesn’t matter a huge amount in many sports but can be more important with the intense training of HYROX.  You want to be appropriately fuelled for your workouts, give your body what it needs to recover afterwards, and then prepare yourself for the next session.  This is especially the case for those athletes who train more than once per day, or whose sessions last for more than 60 minutes at a time.
Supplementation
The right supplements (and brand of supplements) aren’t the most important area of nutrition for an athlete, but it does play a role. Check out our separate articles on this topic including this one on the best performance enhancing supplements for HYROX, as well as this on supplements for health.
Race Day
The food and drink you consume in the hours before, and during your race, can be very important. It shouldn’t be left to chance; practicing your race day nutrition plan during training will help you determine what works best for your body. This may involve experimenting with different types of fuels and hydration strategies. Your race day nutrition will depend on you, as well as your estimated finishing time (those who take longer to complete a HYROX will need differing amounts of mid-race nutrition than faster athletes, for example).
Summary
Nutrition is a really important part of preparing yourself for a HYROX event if you want to get the best time possible.Â
Every athlete is different, so it’s important to consider your individual needs when it comes to nutrition. This may involve considering any allergies or dietary restrictions, as well as your specific training and performance goals. If you feel you need help with this from an expert, then check out our nutrition calls here.
