Fuelling for HYROX
Racing in a HYROX event, especially if travelling to a different country to compete, is an incredible opportunity to test the limits of your strength, endurance, and preparation. One crucial part of the puzzle? Getting your nutrition right.
In this guide, we'll walk you through the essentials of carbohydrate loading, race day fueling, and practical snack ideas to keep you energised and ready to perform at your best.
The Role of Carbohydrate Loading for HYROX
Carbohydrate loading (also known as glycogen loading) is a tried-and-true strategy for endurance athletes, designed to maximise your glycogen stores, your body’s primary source of energy during prolonged, high-intensity exercise (Burke, Hawley, Wong, & Jeukendrup, 2011).
By increasing your carbohydrate intake in the 24–36 hours leading up to your race, you saturate your glycogen reserves, giving you a bigger fuel tank to draw from on race day. Research shows that proper carb-loading can improve endurance and delay fatigue (Havemann et al., 2006), both critical for a Hyrox race.
For HYROX athletes, the guideline is to aim for 6–8g of carbohydrates per kilogram of bodyweight in he 24-36 hours before your race. For example, a 70kg athlete should target 420–560g of carbohydrates, with carbohydrates making up about 65–75% of total calorie intake.
Tip: You're not necessarily eating more calories overall; you're shifting the balance so most of your calories come from carbohydrates.
Focus on complex carbohydrates like potatoes, pasta, rice, breads, and cereals. If appetite or digestion is an issue, lower fibre, quick-digesting options like pancakes, cereal bars, honey, fruit juice, and dried fruit are excellent additions to meet your needs without feeling overly full.
Example Day of Carb Loading for a 70kg Athlete:
● Breakfast: Porridge with banana, dried fruit, honey, and a glass of orange juice
● Mid-morning snack: Bagel with jam
● Lunch: Chicken and rice with a energy supplement
● Mid-afternoon snack: Fruit smoothie (with honey and juice) + a cereal bar
● Dinner: Spaghetti Bolognese with garlic bread
● Pre-bed: Cereal with milk
Consistency and structure are key here: aim for 3 main meals and 3–4 high-carb snacks spaced throughout the day.
Hyrox Race Day- Key Factors to Consider
On race day, the primary goal is to top your glycogen stores. 90% of your fueling should already be completed from your carb loading, so the day of your race, it’s about managing your appetite with high-carb, low fibre, light and easy-to-digest meals that are familiar in practice.
Your Start Time:
If your wave begins early (e.g. 8–9am), make sure you have a plan in place for breakfast.
● If you are racing in a different country, will your hotel breakfast be available early enough (around 6am)?
● Is there a café nearby where you can eat beforehand? If so, can you reserve a spot?
● Check menus in advance to ensure there’s something you’d be happy to eat.
● If you're staying in an apartment or have access to kitchen facilities, consider prepping your own breakfast—this gives you more control and peace of mind.
Ideal race-day breakfast choices:
● Oats with honey
● Pancakes with honey & fruit Juice
● Toast with jam and a piece of fruit
● Low-fibre cereal with milk, eg: cornflakes, rice-krispies
● Bagel with jam
● Banana bread
Your meal timing will depend on when your HYROX race begins. If you have a later start time, it's important to plan your fueling strategy around it.
Aim to have your last substantial meal 3–4 hours before your race. In the lead-up, continue focusing on high-carbohydrate, low-fibre, easy-to-digest foods to maintain energy levels without feeling overly full.
Examples:
● Pancakes with fruit and honey
● Baguette/ bagel/ sandwich with meat filling
● Pasta with tomato-based sauce
● Chicken noodles
● Rice and some meat
The Final Step: Pre-Race Snack & Caffeine
Having a light, carbohydrate-based snack 60–90 minutes before your start time can help top up your energy stores. This could be either a small snack or a liquid option, like a carbohydrate drink. Aim for around 0.5g of carbs per kilogram of bodyweight.
If you’re still feeling full from your earlier meal, don’t overdo it.
The examples provided offer plenty of flexible options, so you can mix and match to hit your target with your taste preference.
Caffeine
Caffeine stimulates the central nervous system, improving alertness, focus, attention and can reduce perceived perception of fatigue. Research has repeatedly shown that caffeine ingestion significantly enhances performance across a wide range of exercise modalities, including muscular endurance, strength, sprinting, jumping, and aerobic endurance tasks.
Caffeine Use for Race Performance: Dosing, Timing, and Caution
Caffeine is a well-established performance enhancer when used correctly. The recommended dosage for athletes is approximately 2–6 mg per kilogram of body weight, taken 30–60 minutes before exercise. For most athletes, this equates to roughly 200–300 mg of caffeine.
Caffeine is typically absorbed into the bloodstream within 45 minutes, with its peak performance effects observed around 60 minutes after ingestion. Common sources include coffee, energy gels, pre-workoutl and caffeine chewing gum.
However, it’s important to understand that caffeine tolerance is highly individual. If you have not practiced caffeine use during your training, it’s strongly recommended not to introduce it for the first time on race day. Unfamiliar use can cause side effects that may negatively impact your performance, including:
● Increased heart rate
● Jitters or shaking
● Gastrointestinal upset
● Anxiety or nervousness
● Difficulty concentrating
● Sleep disturbances (if taken later in the day)
These side effects can impair focus, pacing, and overall race execution. Always trial caffeine strategies during training to find the type, timing, and dose that works best for you.
Final Thoughts
Preparation is your secret weapon.
HYROX demands a lot from your body, and proper fueling can make the difference between hitting the wall and crossing the finish line feeling strong. By planning your carb loading, nailing your race morning routine, and choosing the right snacks, you'll give yourself the best chance to perform at your full potential.
