The Ultimate Hyrox Nutrition Guide For Race Day And Training

Fuel every lift. Push every stride. Bounce back faster. We now have the bundles to meet all hybrid athletes' energy needs. Introducing the HYROX Performance Fuel Bundle and the Hybrid Hustle Bundle. These all-in-one training and race-day bundles are built for hybrid athletes who push the limits. Get more out of every session; more energy, sharper focus and greater endurance. Let’s break down the science behind these ready-to-go fuel packs and what it takes for hybrid athletes to perform at their best on race day and in training.

HYROX Energy Systems

HYROX is a unique sport that uses all 3 energy systems; ATP-PC system, Anaerobic glycolysis and the Aerobic system. Hence the nod to the ‘hybrid’ athlete. Let’s dive deeper into what each system does.

ATP-PC System

• Dominant system during short, explosive efforts (e.g. sled push/pull, wall balls, burpee broad jumps).

• Provides energy for 0-10 seconds of max effort.
  

Anaerobic Glycolysis

• Powers high-intensity efforts lasting 30 seconds to 2 minutes (e.g. rowing sprints, ski erg, farmers carry).

• Produces energy quickly but leads to lactate buildup and fatigue.

Aerobic System

• Key for sustained work over the entire 60-90 min race.

• Supports running between stations and recovery from high-intensity bursts.

• Uses carbohydrates and fats for energy depending on intensity.

Why a Good Nutrition Plan Matters for HYROX Performance

The right nutrition plan is crucial for HYROX performance because it ensures you have sustained energy to power through high-intensity intervals and endurance components. Nutrition matters if you want to power every rep and crush every run. Let’s talk sciency.

• Adequate carbohydrate intake before and during the race helps maintain blood glucose levels, delay fatigue, and support optimal muscle function (1).

• Strategic hydration and electrolyte balance prevent cramping and dehydration (2).

• Protein supports muscle repair and recovery between training sessions and post-race (3).

• A well-timed plan reduces gastrointestinal discomfort and helps you feel strong and focused throughout the race (4).

Nutrition Guide for HYROX Race Day and Training

2 Hours Before Race Start

• Fuel- Eat a light meal around 2 hours before the race that contains some carbs and a bit of protein such as a few slices of toast with Nutella OR a bagel with cottage cheese and maple syrup

• Hydration- Sip on 500-700ml of water with Dr. Hydrate All-In-One Hydration Drink for electrolytes and pre-hydration

20-30mins Before the Race

• Have 1x Precision PF30 Energy Gel or Victus 02 During Gel. Consume your gel with 1 x scoop of  ATP Science Pre+ or a sachet of Victus 01 with water. 

• It takes about 20-30 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins (5,6).

During the Race

• After Station 4 (burpee broad jumps), just before Run 5 have an optional 2nd Precision PF30 Energy Gel or Victus 02 During Gel to boost energy levels. Recommended is you are likely to finish closer to an hour and a half. 

• Take on water at the Rox Zone if needed.

Post- Race

• Consume a meal or a snack that contains 20-40g of high-quality protein with some carbs as close to finishing training as possible, preferable within 30-60 minutes (7,8).

• Example→
  Smoothie with 1 sachet of Radix Nutrition Whey Protein DIAAS Complex™ 1.61 Sachet - Banana OR Victus 03 After
  + 2 Tbsp of nut butter
  + 1 medium banana
  + 40g of rolled oats
  + 100g frozen berries
  + 200ml of unsweetened almond milk
  [ 645 Cal. 38g Pro. 22g Fat. 76g Carbs]

• Within 4 hours of finishing your race or training have 1 scoop of Dr. Hydrate All-In-One Hydration Drink with water to replenish hydration stores as well as vitamins and minerals.

What’s the Difference Between the Bundles?

The key difference between the bundles is that the HYROX Performance Fuel Bundle features products tested and certified by Informed Sport or HASTA, making it ideal for athletes concerned about drug testing or supplement safety. On the other hand, the Hybrid Hustle Bundle offers a more budget-friendly option while still delivering high-quality products from Victus who provide simple, clean nutrition backed by research and designed to deliver results.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Rollo I, Williams C. Primary, Secondary, and Tertiary Effects of Carbohydrate Ingestion During Exercise. Sports Med. 2020;50(Suppl 1):S1–S11. doi: 10.1007/s40279-020-01343-3

2. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS.Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377–390. doi: 10.1249/mss.0b013e31802ca597

3. McGlory C, van Vliet S, Stokes T, Mittendorfer B, Phillips SM. The impact of post-exercise protein ingestion on muscle protein synthesis and muscle remodeling. J Physiol. 2019 Mar;597(9):2341-2358. doi: 10.1113/JP277519

4. Jeukendrup AE.Training the gut for athletes. Sports Med. 2017 Mar;47(Suppl 1):101-10. doi: 10.1007/s40279-017-0690-6. PMID: 28107751.

5. Jeukendrup AE. Carbohydrate intake during exercise and performance. Nutrition. 2004 Jul-Aug;20(7-8):669-77. doi: 10.1016/j.nut.2004.04.017.

6. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi: 10.1080/02640414.2011.585473.

7. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38.https://doi.org/10.1080/02640414.2011.619204

8. Ivy, J. L., et al. (2002). Effect of carbohydrate-protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism, 12(4), 424–439. https://doi.org/10.1123/ijsnem.12.4.424