HYROX Nutrition: How to Eat Right for Training and Events

HYROX is a demanding fitness race, testing both your strength and endurance. With 8 kilometres of running and functional exercises like sled pushes, rowing, and wall balls, success at HYROX requires more than just training—it demands proper nutrition.

In this blog, we’ll guide you through the key nutritional strategies for HYROX training and events, helping you fuel your body for peak performance. Whether you prefer to prep meals yourself or want the convenience of a meal prep service, we’ve got you covered.

The Importance of Nutrition for HYROX

HYROX combines aerobic and anaerobic efforts, meaning your body relies on a mix of energy systems. Without the right fuel, you risk fatigue, poor recovery, and underperformance. Nutrition helps you:

Power through sessions: Provide energy for both endurance and strength exercises.
Recover faster: Repair muscle tissue and replenish glycogen stores.
Perform consistently: Sustain energy levels throughout training and on race day.

Nutrition Tips for HYROX Training

1. Carbohydrates for Energy

Carbohydrates are your body’s primary fuel source for high-intensity workouts. They’re essential for replenishing glycogen stores in your muscles, which get depleted during training.

Examples of Complex Carbs:

White rice
Brown rice
Sweet potatoes
Wholemeal pasta
Quinoa

Advice: If you’re preparing meals at home, include carbs in every main meal, especially before and after training. For race day, aim for a carb-rich meal 2–3 hours beforehand, such as porridge with banana or rice and chicken.

2. Protein for Recovery and Strength

Protein is vital for repairing and building muscle. HYROX training involves exercises that cause muscle breakdown, so consuming enough protein supports recovery and helps you build strength.

Examples of Lean Proteins:

Chicken breast
Turkey
Fish (e.g., cod, salmon)
Eggs
Plant-based proteins like lentils or beans

Advice: Aim for 20–30g of protein per meal and consider a high-protein snack or shake after intense workouts.

3. Healthy Fats for Endurance

While carbs provide quick energy, fats offer a slow-release fuel source, useful for longer training sessions. They also play a role in reducing inflammation and supporting overall health.

Examples of Healthy Fats:

Olive oil
Small portions of avocado
Fatty fish (e.g., salmon, mackerel)

Advice: Keep fats moderate before training to avoid sluggishness but include them in your meals for sustained energy.

4. Stay Hydrated

Dehydration can reduce performance, especially during long or intense workouts. Make hydration a priority:

Drink water consistently throughout the day.
Use electrolyte drinks for longer sessions to replace lost minerals like sodium and potassium.
Avoid sugary drinks; focus on natural hydration options like coconut water.

Example Meal Plan for HYROX Athletes

Breakfast:

Porridge made with almond milk, topped with banana and a drizzle of honey.

Lunch:

Grilled chicken breast with sweet potatoes and steamed broccoli.

Snack:

Greek yoghurt with mixed berries (or high-protein overnight oats).

Dinner:

Lean turkey mince with brown rice and roasted vegetables.

Meal Prep: A Convenient Option

While preparing meals yourself can give you full control, it’s not always practical—especially when balancing HYROX training with work and life. That’s where meal prep services come in.

Benefits of Meal Prep Services for HYROX Athletes:

Saves Time: No need to cook or portion meals yourself.
Consistent Nutrition: Meals are balanced, calorie-specific, and tailored to your goals.
Convenience: Meals delivered to your door, ready to heat and eat.

At Macro Based Diet | Healthy Meal Prep Co, we provide fresh, nutrient-dense meals designed for active lifestyles. From protein-packed options to carb-heavy meals, we help HYROX athletes fuel their performance without the hassle of meal prep.

Tips for Those Who Prefer DIY Meal Prep

If you enjoy preparing your own meals, follow these guidelines:

Batch Cook: Prepare large portions of staples like rice, chicken, and roasted vegetables for the week.
Use Frozen Veg: Convenient and packed with nutrients, frozen broccoli, peas, and mixed veg are great time-savers.
Pre-Portion Meals: Store meals in containers to ensure consistent portion sizes and balanced macros.

Why Nutrition Makes the Difference

HYROX is as much about preparation as it is about performance. Nutrition is the cornerstone of that preparation, ensuring your body has the energy and recovery tools it needs.

Whether you prefer cooking your own meals or opting for a meal prep service, the key is consistency. Plan your meals in advance, fuel your body with the right foods, and stay hydrated to make your HYROX journey a success.

Conclusion

Nutrition is the hidden weapon in every HYROX athlete’s arsenal. By prioritising carbs for energy, protein for recovery, and hydration for endurance, you can maximise your performance and recovery.

Ready to fuel your HYROX training the easy way? Try Macro Based Diet for freshly prepared, balanced meals delivered across Teesside, Middlesbrough, and the UK.