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

HyroxDataLab put together a full nutrition protocol for race day. Three to four hours before the start, the main meal leans on easily digestible carbs (oatmeal, white toast, rice, a bagel) with a moderate protein source, with a concrete example: oatmeal, banana, honey, and two scrambled eggs. Sixty to ninety minutes out, a light snack (banana, energy bar, rice cake) tops off the fuel.

During the race, the guide recommends one energy gel (25 to 30 grams of carbs) before stations 3-4, then a second gel or energy chews before stations 6-7, with a few sips of water at each aid point. Those numbers line up with general endurance guidelines, which put optimal carb intake at 60 to 90 grams per hour for efforts past the one-hour mark, according to several published reviews on the topic.

After crossing the line, the thirty-to-sixty-minute window still matters most: 1 to 1.2 grams of carbs per kilogram of body weight, 20 to 40 grams of protein, and fluid intake at one and a half times estimated losses. A protein shake with a banana, or a rice-and-chicken plate, checks both boxes.

For an athlete finishing under an hour, this strategy is straightforward to apply. It becomes far more decisive past the 1:30 mark, when glycogen depletion starts eating into technique on the later stations, wall balls and burpees especially.