What is Hyrox and why is sports nutrition crucial?
Hyrox is one of the fastest-growing sports in the world. The number of participants increased from approximately 175,000 in 2023–2024 to more than 650,000 in the 2024–2025 season (Marsh & Correspondent, 2025). During a Hyrox race, athletes complete 8 × 1 km runs, alternating with workout stations involving functional exercises.
Recreational athletes complete the race in just under 90 minutes on average, with most of the event performed at a high to very high intensity (Brandt et al., 2025).
At Etixx, we believe that sustainable performance starts with a strong nutritional foundation, complemented by targeted sports nutrition and supplements where necessary. The specific demands of Hyrox place considerable requirements on energy supply, hydration, and recovery.
This raises important questions for many athletes: what is the optimal daily nutritional foundation for Hyrox? How should you prepare in the days and hours before the race? Which foods or drinks are useful during the event? And how can recovery after Hyrox be optimized?
In this context, UGent researcher, dietitian, and strength and conditioning coach Brecht D’hoe shares his expertise. In collaboration with Ghent University, he provides an evidence-based and practical perspective on daily nutrition, pre-race nutrition, nutrition during the race, and recovery, specifically tailored to the needs of Hyrox athletes.
Daily sports nutrition for Hyrox athletes
Daily nutritional advice for recreational Hyrox athletes is highly individual, due to differences in training frequency, training volume, and daily activity levels. Therefore, general guidelines aimed at recovery, performance, and health are used.
Energy requirements: how many calories do you need?
People with a light training schedule (for example, 3 sessions per week of 30-40 minutes) generally require an energy intake of approximately 25-35 kcal/kg/day.
With higher training volumes, the requirement increases considerably:
- 35-40 kcal/kg/day → moderate training load
- 40-50 kcal/kg/day → heavy training load
- >50 kcal/kg/day → very high load or double sessions
Insufficient energy intake can lead to reduced performance and an increased risk of injury (Mountjoy et al., 2023).
For fat loss, a temporary mild caloric deficit can be applied, aiming for a body weight reduction of 0.5-1% per week while maintaining muscle mass and training quality.
Macronutrients for Hyrox: carbohydrates, protein, and fat
Carbohydrates are the primary energy source for Hyrox, as the effort is largely performed around the lactate threshold and strongly depends on muscle glycogen.
Recommended carbohydrate intake:
- 3-5 g/kg/day → moderate training load
- 5-7 g/kg/day → heavy training load
- >7 g/kg/day → very high training load
Protein is crucial for muscle recovery and adaptation:
- 1.6-2.2 g/kg/day, divided across 3-5 meals
- Per meal: 0.3-0.5 g/kg protein (Witard et al., 2025)
Fat plays a supportive role:
- 20-35% of total energy intake
- Important for hormonal balance and the absorption of fat-soluble vitamins
A balanced macronutrient distribution forms the basis of optimal Hyrox sports nutrition.
Whole-food sources per macronutrient
| Macronutrient | Food sources |
|---|---|
| Carbohydrates | Potatoes, whole grains, fruit |
| Protein | Chicken, beef, eggs, skyr, quark, protein powder |
| Fat | Olive oil, avocado, nuts, seeds |
What should you eat before a Hyrox race?
Carbohydrate loading (24–48 hours before)
Consuming 6-8 g of carbohydrates per kg of body weight per day helps maximize muscle glycogen stores. Products such as Carbo-Gy or Isotonic Drink can help increase carbohydrate intake.
Pre-race meal (1-3 hours before)
- 1-3 g/kg carbohydrates
- Choose easily digestible foods that are low in fat and fiber
Examples:
- White toast with honey
- Rice with banana
Hydration:
- 5-7 ml/kg fluid 2-4 hours before the race
- Add sodium in cases of high sweat loss
- Hydro Tabs can be helpful here
Nutrition during a Hyrox race
Carbohydrates during exercise
During a Hyrox race, a small amount of carbohydrates may help delay fatigue and support performance.
- 20-30 g of carbohydrates halfway through the race
- In the form of an Energy Gel or Isotonic Drink
Hydration during the race
Due to the indoor conditions, sweat loss can be considerable.
- 0.4-0.8 liters per hour
- Total: 0.4-1.2 liters during the race
Individual factors such as body size and heat acclimatization play an important role.
Recovery after a Hyrox race: nutrition and hydration
Replenishing glycogen
- 1-1.2 g/kg carbohydrates after the race
- If training again soon: 1-1.2 g/kg/hour for 4 hours
Protein for Muscle Recovery
- Combine carbohydrates with 0.3 g/kg protein
- The High Protein Shake stimulates muscle protein synthesis and recovery
Rehydration and electrolytes
- Replace 125-150% of fluid loss
- Add sodium through food or an Isotonic Drink
Example (80 kg athlete):
- 300 g potatoes
- Two-thirds of a chicken breast
- A pinch of salt
- Approximately 1 liter of water
- 1-1.2 g/kg carbohydrates after the race
-
If training again soon: 1-1.2 g/kg/hour for 4 hours
Supplements for Hyrox performance
Supplements with the strongest scientific evidence
Caffeine can improve endurance and reduce the perception of fatigue during exercise. It is one of the most extensively researched ergogenic supplements for sports performance.
It is important to test your tolerance to caffeine supplementation in advance. If well tolerated:
- 3-6 mg/kg body weight
- Taken approximately 30-60 minutes before the race
- In the form of a Cafeïne Energy Gel or Cafeïne Energy Shot
For athletes who are less accustomed to caffeine, a lower dose of 1-3 mg/kg may already provide performance benefits, with less risk of side effects such as nervousness or heart palpitations.
Creatine is particularly relevant for Hyrox athletes because it increases the availability of phosphocreatine in the muscles. This is essential for short, explosive efforts such as the sled push/pull, lunges, and wall balls.
Benefits of creatine:
- Increased power output
- Improved ability to perform repeated high-intensity efforts
-
Support for strength and power within hybrid exercise
Recommended dosage:
- 3-5 g creatine monohydrate per day
- Take daily, even outside competition phases
- No need for “on/off” cycles
- In the form of creatine tablets or Creatine Drink
Creatine can be used consistently throughout the entire training and competition period.
Supplements with moderate scientific evidence
Supplements such as nitrate, beta-alanine, and sodium bicarbonate may theoretically contribute to Hyrox performance because of their effects on exercise efficiency and buffering of acidity during high-intensity exercise (Gao et al., 2021; Saunders et al., 2017; Curran-Bowen et al., 2024).
These supplements may be particularly relevant during the repeated high-intensity efforts that occur at the different Hyrox stations.
However, the current evidence for a performance benefit remains moderate because:
- Research has mainly been conducted in isolated exercise models
- Results are not always consistent
- Hyrox-specific research is still lacking
Practical supplement dosages
-
Nitrate:
- 6-8 mmol (±400-800 mg)
- Taken 2-3 hours before exercise
-
Beta-alanine:
- 3.2-6.4 g/day
- Chronic supplementation (≥4 weeks)
-
Sodium bicarbonate:
- 0.2–0.3 g/kg body weight
-
Taken 60-120 minutes before exercise
When applied correctly, these supplements may contribute to improved endurance, strength, and buffering of acidity, but they should always be tailored to individual tolerance and tested during training before being used in competition.
Conclusion: optimal sports nutrition for Hyrox
A well-designed sports nutrition strategy for Hyrox is essential to maximize performance and optimize recovery. By ensuring adequate energy intake, the correct carbohydrate and protein intake, strategic nutrition around the race, and targeted supplement use, you can significantly improve your performance.
Scientific References
Brandt, T., et al. (2025). Frontiers in Physiology, 16. https://doi.org/10.3389/fphys.2025.1519240
Curran-Bowen, et al. (2024). Biology of Sport, 41(3), 79–87. https://doi.org/10.5114/biolsport.2024.132997
Gao, C. et al. (2021). Journal of the International Society of Sports Nutrition, 18(1), 55. https://doi.org/10.1186/s12970-021-00450-4
Garthe, et al. (2011). International Journal of Sport Nutrition and Exercise Metabolism, 21(2), 97–104. https://doi.org/10.1123/ijsnem.21.2.97
Kerksick, C. et al. (2018). Journal of the International Society of Sports Nutrition, 15, 38. https://doi.org/10.1186/s12970-018-0242-y
Mountjoy, M., et al. (2023). British Journal of Sports Medicine, 57(17), 1073–1097. https://doi.org/10.1136/bjsports-2023-106994
Ruiz-Castellano, C., et al. (2021). Nutrients, 13(9), 3255. https://doi.org/10.3390/nu13093255
Saunders, B., et al. (2017). British Journal of Sports Medicine, 51(8), 658–669. https://doi.org/10.1136/bjsports-2016-096396
Witard, O. C., et al. (2025). Sports Medicine, 55(6), 1361–1376. https://doi.org/10.1007/s40279-025-02203-8
