Fueling Your Body for Hyrox Success

Tips on nutrition and recovery to boost performance.

Training for Hyrox requires more than just physical preparation—what you eat and how you recover are just as important as your workouts. At CrossFit Mastermind, we know that proper nutrition and recovery strategies can make the difference between finishing strong and burning out. Here’s how to fuel your body for optimal performance and recovery during your Hyrox journey.

Why Nutrition Matters for Hyrox

Hyrox combines high-intensity functional exercises with endurance running, demanding both sustained energy and rapid recovery. Proper nutrition ensures your body has the fuel it needs to perform and repair effectively.

Pre-Race Nutrition: Fuel Up for Performance

1. Focus on Carbohydrates for Energy

Carbs are your primary energy source for endurance events like Hyrox.

What to Eat:

Whole grains like oatmeal, quinoa, or brown rice.
Starchy vegetables such as sweet potatoes or butternut squash.
Fruits like bananas, berries, or oranges.

Timing: Consume a carb-heavy meal 3-4 hours before the race.

Example Pre-Race Meal:

Grilled chicken, sweet potato, and steamed broccoli.

2. Add Moderate Protein for Muscle Support

Protein aids in muscle repair and prevents excessive breakdown during the race.

What to Include:

Eggs, lean meats, or plant-based options like tofu.
Greek yogurt or a protein shake for easy digestion.

3. Hydrate, Hydrate, Hydrate

Dehydration can lead to fatigue and decreased performance.

What to Do:

Start hydrating the day before the race.
Drink 16-20 ounces of water 2-3 hours before the race.
Consider an electrolyte drink if it’s a long or hot race.

During the Race: Keep Energy Levels Stable

1. Small Snacks for Sustained Energy

For most athletes, the race duration doesn’t require a full meal, but quick-digesting snacks can help maintain energy.

Options to Consider:

Energy gels or chews.
A banana or a handful of raisins.
A small sports drink for hydration and electrolytes.

Timing: Consume snacks during longer running segments or immediately after high-intensity stations.

Post-Race Recovery: Refuel and Repair

1. Prioritize Protein for Muscle Repair

Your muscles need protein to recover and rebuild after the intense workout.

What to Include:

Grilled chicken, fish, or plant-based protein like lentils.
Protein shakes for quick absorption post-race.

Timing: Aim to consume 20-30 grams of protein within 30 minutes of finishing.

2. Replenish with Carbs

Restore your glycogen stores by eating high-quality carbs.

What to Eat:

Quinoa, whole-grain pasta, or rice.
Fruits like watermelon or pineapple, which also help rehydrate.

3. Hydration and Electrolytes

Rehydrate to replace fluids lost through sweat and restore electrolyte balance.

What to Do:

Drink plenty of water immediately after the race.
Add an electrolyte tablet or drink for faster recovery.

Long-Term Nutrition Tips for Hyrox Training

1. Eat Balanced Meals

Focus on nutrient-dense meals that include:

Lean protein for muscle maintenance.
Whole carbs for sustained energy.
Healthy fats for long-term fuel and joint health.

2. Plan Snacks for Recovery

Carry post-training snacks like trail mix, Greek yogurt, or boiled eggs to kickstart recovery.

3. Manage Inflammation

Anti-inflammatory foods can reduce soreness and speed recovery.

What to Include:

Fatty fish like salmon or mackerel.
Turmeric, ginger, and green tea.
Dark leafy greens and colorful fruits.

Recovery Tips for Hyrox Athletes

1. Prioritize Sleep

Deep sleep is essential for muscle repair and overall recovery. Aim for 7-9 hours nightly.

2. Active Recovery Days

Incorporate light activities like yoga, walking, or swimming to keep your body moving without adding stress.

3. Foam Rolling and Stretching

Spend 10-15 minutes after workouts foam rolling or stretching to improve mobility and reduce tightness.

Fuel smarter, recover faster, and race stronger! Call us at (689) 254-8458 to join our Hyrox training classes, or click the button below to schedule your free trial class today.

Fueling Your Body for Hyrox Success

Why Nutrition Matters for Hyrox

Pre-Race Nutrition: Fuel Up for Performance

1. Focus on Carbohydrates for Energy

What to Eat:

Example Pre-Race Meal:

2. Add Moderate Protein for Muscle Support

What to Include:

3. Hydrate, Hydrate, Hydrate

What to Do:

During the Race: Keep Energy Levels Stable

1. Small Snacks for Sustained Energy

Options to Consider:

Post-Race Recovery: Refuel and Repair

1. Prioritize Protein for Muscle Repair

What to Include:

2. Replenish with Carbs

What to Eat:

3. Hydration and Electrolytes

What to Do:

Long-Term Nutrition Tips for Hyrox Training

1. Eat Balanced Meals

2. Plan Snacks for Recovery

3. Manage Inflammation

What to Include:

Recovery Tips for Hyrox Athletes

1. Prioritize Sleep

2. Active Recovery Days

3. Foam Rolling and Stretching

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Luis Mojica

Owner & CrossFit Coach