HYROX
Nutrition
Guide
What to eat before, during, and after a HYROX race — plus training nutrition principles for Gold Coast athletes.
This is general information only. Consult a sports dietitian for personalised advice.
Race Day Nutrition Timeline
Night before
High-carb dinner
Pasta, rice, or potato-based meal. Moderate protein. Low fat and fibre to avoid GI issues. Avoid alcohol.
Morning of race (3 hrs before)
Carb-rich breakfast
Oats with banana and honey, rice cakes with peanut butter, or toast with eggs. 60–80 g carbs. Familiar foods only.
1 hr before
Small top-up
Banana, rice cake, or a small gel. 20–30 g carbs. Sip water. Avoid large meals.
30 min before
Caffeine (optional)
Coffee or caffeine gel (3–6 mg/kg body weight). Proven to improve endurance performance. Only if you train with caffeine.
During race (~30–40 min mark)
Gel + water
1 isotonic or regular gel with water. 20–25 g carbs. Do not take without water.
During race (~60–70 min mark)
Second gel if needed
Only if race is going longer than 75 min. Electrolyte drink preferred over plain water in heat.
Immediately after
Protein + carbs
Protein shake + banana, chocolate milk, or a recovery bar. 25–40 g protein + 40–60 g carbs within 30 min.
Post-race meal (1–2 hrs after)
Full recovery meal
Rice/pasta with protein source. Vegetables for micronutrients. Rehydrate with electrolytes.
Training Nutrition Principles
Fuel your training sessions
Do not train fasted for long or high-intensity sessions. Eat 1–2 hours before hard workouts. Under-fuelling leads to poor performance and slower adaptation.
Prioritise carbohydrates
HYROX is primarily an aerobic sport. Carbohydrates are the primary fuel. Aim for 4–6 g of carbs per kg of body weight on training days.
Hit your protein target
1.6–2.2 g of protein per kg of body weight per day supports muscle repair and adaptation. Spread across 4–5 meals for best absorption.
Hydrate consistently
Aim for pale yellow urine throughout the day. In Gold Coast heat, add electrolytes to water during and after training sessions over 60 minutes.
Practice race-day nutrition in training
Never try a new gel, drink, or food on race day. Test your race-day nutrition strategy in long training sessions so your gut is adapted.
Recovery nutrition matters
The 30–60 minute window after hard training is when your body is most receptive to nutrients. Prioritise protein and carbs in this window.
Nutrition FAQ
What should I eat before a HYROX race?
Eat a familiar, carbohydrate-rich meal 2–3 hours before the race. Good options include oats with banana, rice with eggs, or toast with peanut butter. Avoid high-fat or high-fibre foods that may cause GI distress during the race.
Should I take gels during HYROX?
For races expected to last over 75 minutes, taking 1–2 gels during the race is beneficial. Aim to take a gel around the 30–40 minute mark and another at 60–70 minutes if needed. Practice this in training to avoid GI issues on race day.
How much water should I drink during HYROX?
Drink to thirst during the race. Most HYROX events have water stations at each transition. In Gold Coast heat, electrolyte drinks are preferable to plain water to replace sodium lost through sweat.
What should I eat after HYROX?
Within 30–60 minutes of finishing, consume a meal or shake with both protein (25–40 g) and carbohydrates to begin recovery. A protein shake with banana, chocolate milk, or a full meal with rice and chicken are all good options.
Ready to Train?
Find a Gold Coast HYROX gym or coach to put your nutrition plan into action.