HYROX Performance Nutrition Set Up Case Study

Setting up an effective HYROX performance nutrition plan of action can be challenging. In my capacity as a coach, I’ve worked with a variety of athletes preparing for HYROX. With a mix of running and functional fitness challenges, nutrition plays a critical role in maximising performance. If I were working with a HYROX competitor (whether a high level competitor or weekend warrior), here’s how I’d approach their nutrition to ensure they’re fueled, recovered, and performing at their best.

Quick Primer On HYROX

I know some of you won’t be aware of what HYROX is, so I want to just give you a quick run down, as this will help you to better understand why the HYROX performance nutrition plan is set up the way it is.

HYROX is a global fitness race designed to test both endurance and strength in a structured, repeatable format. Think of it as a hybrid between a functional fitness competition and an endurance event, blending elements of obstacle racing, and traditional endurance sports.

Unlike a typical marathon or obstacle race, HYROX follows the same format every time, meaning you can track your progress and compare times with athletes worldwide.

The HYROX Format

HYROX is not just a run, it’s a mix of 8 x 1km runs, each followed by a functional workout station. Here’s how the full race breaks down:

1. 1km Run
2. 1,000m SkiErg
3. 1km Run
4. 50m Sled Push
5. 1km Run
6. 50m Sled Pull
7. 1km Run
8. 80m Burpee Broad Jumps
9. 1km Run
10. 1,000m Row
11. 1km Run
12. 200m Farmers Carry
13. 1km Run
14. 100m Sandbag Lunges
15. 1km Run
16. 100 Wall Balls

It’s a pretty brutal event!

Training for HYROX

Training for HYROX means building both cardio endurance and functional strength. Think:

• Running (lots of it!): Interval sprints and longer endurance runs. You need both top end performance, and extreme endurance.
• Functional Strength: Stuff like sled work, kettlebell carries, and wall balls all require a decent level of strength.
• High-Intensity Conditioning: Rowing, SkiErg, and burpees to require a lot of anaerobic conditioning.

To succeed at HYROX, you need to be strong, and anaerobically and aerobically fit. So training is generally quite varied and often multiple training sessions per day are needed. With that in mind, we can begin discussing the actual nutrition set up for HYROX.

Understanding the Athlete’s Needs

Every HYROX athlete is different. Some come from a strong endurance background but lack power, while others are powerful lifters who struggle with the running components. Some have their nutrition more dialled in, and others have pretty poor nutritional habits.

So, the first step in setting up a HYROX performance nutrition plan is understanding the athlete’s starting point and goals.

Before making any recommendations, I always start with an in-depth assessment (as discussed in our Nutrition Certification Course). This includes:

• Current diet and hydration habits: What does their daily intake look like? Are they fueling enough, consuming balanced macronutrients, and staying hydrated? How consistent are their eating patterns? Do they have any food intolerances or allergies that need to be accounted for?
• Training schedule and intensity: How often do they train? Are they incorporating both endurance and strength work effectively? How well are they recovering? Do they have specific weaknesses, such as lacking a “higher gear”, poor stamina, frequent “bonking” or slow recovery times, that may need to be addressed nutritionally?
• Body composition goals: Does the athlete need to focus on muscle gain, fat loss, or optimising endurance performance through strategic weight adjustments? Are they at their optimal racing weight, or do they need to adjust body composition to enhance performance without compromising strength or energy levels?
• Gut health and digestive efficiency: Some athletes struggle with bloating, indigestion, or irregular toilet habits, which can significantly impact performance. Do they tolerate different carbohydrate sources well? Are they experiencing digestive discomfort during races, indicating potential food timing or selection issues?
• Past race performance and struggles: Have they struggled with energy crashes, cramps, or excessive fatigue? What have their past nutrition strategies looked like, and where did they fall short? Have they experienced dehydration, electrolyte imbalances, or bonking (hitting the wall) in previous races?

We effectively want to just build out a better picture of what they are currently doing, what has and has not worked for them, and ultimately, what they want to actually accomplish.

As I am sure not all of you have done our Nutrition Certification Course, I do just want to expand on a few key points that will help you to more effectively perform these kinds of nutritional assessments either on your clients or on yourself.

Assessing Energy Balance

HYROX is an energy-intensive event, and ensuring that an athlete is meeting their energy demands is crucial. Under-fueling can lead to poor training adaptations, increased injury risk, and diminished performance on race day. Over-fueling, on the other hand, can result in unwanted weight gain and sluggishness.

With all nutrition programming, the absolute foundational element is ensuring you get the energy side of things squared away. You have to be able to accurately assess energy (calorie) intake and energy expenditure. Assessing where the individual is currently at with their intake and expenditure is only the first step, and what you really need to do is compare this to where they more than likely should be with their intake. There is almost always some discrepancy between what they are currently doing and what they should be doing, at least from an energy balance perspective.

To determine appropriate energy intake, I calculate the athlete’s Total Daily Energy Expenditure (TDEE), factoring in training load, metabolic rate, and recovery needs (you can use our Calorie Calculator to help you to do this). But it is important to remember that this is just a best guess starting point. You are going to need to make adjustments based on energy and body weight fluctuations observed over time.

A HYROX athlete should generally aim for a caloric intake that supports high-intensity work without excessive weight gain. This often means a slight caloric surplus or at the very least, calorie maintenance. Of course, some people will need to be in a deficit so they can lose fat and better optimise body composition, but this is almost certainly resulting in a trade off of reduced recovery and performance (although performance and even recovery may still increase, especially if getting lighter leads easier running, and less impact on the joints and muscles as a result).

Identifying Nutritional Gaps and Weaknesses

This can seem a bit removed from reality, so let’s put it into practice here. For example, if I had a client who was struggling with energy levels during races, I’d start by analysing their current diet, training schedule, and recovery habits. A detailed food log would help me identify trends with their fueling. Many athletes underestimate their carbohydrate needs, leading to early fatigue, or they might not be consuming enough protein for muscle repair and growth.

Through experience, I have found that athletes who struggle with fatigue mid-race are often:

• Not consuming enough carbohydrates in the 24-48 hours prior to race day (inadequate glycogen loading).
• Failing to fuel properly during training sessions, leading to reduced overall conditioning.
• Not hydrating or replenishing electrolytes effectively, resulting in muscle cramps, dehydration, or premature exhaustion.
• Not consuming enough post-training nutrition, which impairs muscle recovery and limits adaptation to training stimuli, which is very important when training volume and frequency are high.

In some cases, I’ve seen athletes attempting to “go low-carb” thinking it will enhance endurance, only to find themselves depleted halfway through training. Others might be consuming too much fibre or fat pre-race, leading to sluggishness and digestive discomfort. Identifying these gaps through a structured intake assessment is crucial before making any tailored adjustments.

Some athletes might be consuming too many processed foods or simple sugars, which can cause energy spikes and crashes. Others may be missing essential micronutrients such as iron, magnesium, or B vitamins, which are critical for endurance and muscle function.

Psychological and Behavioral Considerations

It’s also important to keep in mind when doing these kinds of nutritional assessments that nutrition is not just about numbers like calories and macros, it’s also about habit-building, consistency, and psychological factors. Some athletes struggle with:

Under-Fueling Due to Fear of Weight Gain or Body Image Issues

Many athletes, particularly in weight-sensitive sports, may intentionally restrict their food intake due to concerns about body image or weight gain. This fear can stem from social pressures, unrealistic body standards, or even past experiences of performance improvements linked to weight loss. However, chronic under-fueling can lead to:

• Relative Energy Deficiency in Sport (RED-S): A syndrome that affects metabolic rate, hormonal health, menstrual function, bone health, immunity, and cardiovascular health.
• Reduced Power Output & Fatigue: The body lacks the necessary glycogen stores and essential nutrients to sustain performance and recovery.
• Increased Injury Risk: Nutrient deficiencies, particularly in calcium, vitamin D, and iron, contribute to stress fractures and prolonged recovery times.
• Psychological Effects: Chronic low energy availability can contribute to increased anxiety, irritability, depression, and disordered eating tendencies, further fueling a cycle of restriction and performance decline.

Athletes struggling with this may also display food anxiety, avoiding social situations involving food or feeling guilt over “unhealthy” choices, which can exacerbate disordered eating behaviours.

Poor Relationship with Food and/or Exercise

Individuals with a poor relationship with food and exercise often engage in extreme behaviours driven by guilt, control, or an emotional response rather than physiological need. Common behaviours include:

• “Punishment Exercise”: Using excessive or intense workouts to “make up” for eating perceived unhealthy foods.
• Rigid Food Rules: Categorising foods strictly as “good” or “bad,” leading to stress around meals and potentially binging episodes due to restriction.
• Avoidance of Rest Days: Fear of losing progress or gaining weight, despite rest being essential for muscle repair and performance optimisation.
• Social Isolation: Turning down events due to fear of breaking a dietary rule or missing a training session.

This all-or-nothing mindset is commonly associated with obsessive-compulsive tendencies and perfectionism, both of which can increase the risk of developing clinical eating disorders like orthorexia (obsession with “clean eating”) or anorexia athletica (excessive exercise to maintain a lean physique).

Long-term, these patterns not only impair physical health but also erode mental well-being, making sustainable performance difficult to maintain.

Over-Reliance on Supplements Over Whole Foods

While supplements can be beneficial in filling gaps, excessive reliance can create issues such as:

• Micronutrient Deficiencies: Many supplements lack the bioavailability and/or full spectrum of vitamins and minerals found in whole foods. For example, relying on protein powders over real food sources can lead to inadequate intake of zinc, iron, or healthy fats.
• Gut Health Disruptions: Some individuals may experience digestive discomfort from excessive protein shakes or vitamin supplements, especially those containing sugar alcohols or artificial additives.
• Psychological Dependence: Some athletes may develop a “quick fix” mentality, believing supplements alone can replace balanced meals, leading to inadequate overall nutrient intake.

Behaviourally, individuals relying heavily on supplements may lack good “food literacy”, meaning they may struggle to construct balanced meals or understand the role of whole foods in recovery and performance.

Many of these nutritional and behavioural issues are interconnected and often stem from underlying psychological stressors, perfectionism, or misinformation. Addressing them requires a more “holistic” approach, including:

• Education on balanced fueling and nutrition practices.
• Developing a positive relationship with food and exercise.
• Breaking rigid food and body-related rules through cognitive restructuring.
• Implementing mindful eating and training habits.

By tackling both the physical and psychological aspects of nutrition, athletes can optimise their long-term health, performance, and overall well-being. So, remember, it isn’t just about counting calories and macros when you are assessing someone’s nutrition and trying to help them build a nutrition plan.

Baseline HYROX Performance Nutrition

Once I understand their baseline, I focus on optimising their daily nutrition to support intense training sessions. Here’s how I would structure their intake:

Carbohydrates:

HYROX is highly demanding, requiring a balance of endurance and power. I’d ensure they consume adequate carbohydrates, especially around training sessions. A mix of complex carbs (oats, whole grains, sweet potatoes) for sustained energy and simple carbs (fruit, rice cakes) for quick energy before training would be key.

Here’s how I’d structure daily carb intake:

• Pre-Workout Fuel (1-2 hours before training): 40-60g of carbs from easy-to-digest sources like oats, toast with honey, or a banana with peanut butter. Consuming fast-digesting carbs 30 minutes before training (such as honey, a small handful of dates, or a sports drink) can further boost energy levels.
• During Training (for extended sessions): If training lasts longer than 90 minutes, incorporating 30-60g of easily digestible carbohydrates (such as sports drinks, fruit, or gels) can help maintain energy levels and delay fatigue.
• Post-Workout Recovery: Another 50-70g of carbs paired with protein to replenish glycogen and support muscle repair (e.g., a smoothie with protein powder, berries, oats, and honey). Ideally, carbs should be high-glycemic index foods to accelerate glycogen replenishment.
• Daily Carbs: Depending on training volume, total intake should be around 4-6g per kg of body weight for optimal endurance. On heavy training days, this may need to increase to 7-10g per kg to ensure full recovery and performance maintenance. Depending on the exact training schedule and nutrition history, some sort of calorie/carb cycling may be benficial (high, medium and low days).

Protein:

Since HYROX training involves resistance exercises and running, muscle breakdown is inevitable. I’d recommend a protein intake of 1.8-2.2g per kg of body weight daily, ensuring they get a mix of complete proteins (lean meats, fish, eggs, dairy) and plant-based sources if necessary. HYROX is tough on the muscles, so protein intake needs to be dialed in.

A typical day might include:

• Breakfast: Scrambled eggs with whole-grain toast and avocado, or a Greek yogurt bowl with granola and fruit.
• Pre-Workout Snack: A small protein-rich snack such as cottage cheese with fruit or a protein bar.
• Post-Workout: Whey protein shake with milk and a banana, or a protein smoothie with berries, oats, and peanut butter.
• Lunch: Grilled chicken, quinoa, and roasted vegetables, or a turkey and avocado sandwich on whole grain bread.
• Dinner: Salmon, sweet potatoes, and greens, or a tofu and vegetable stir-fry with brown rice.
• Before Bed: A slow-digesting protein source such as casein protein or cottage cheese to support overnight muscle repair (the slow digesting protein source isn’t super important, as long as you are getting enough total protein, but if we are trying to cover every single base here, we might as well choose a slower digesting source).

Protein distribution is critical to muscle repair, so spreading intake relatively evenly across meals is a good idea.

Fats:

Often overlooked, fats play a key role in endurance and overall health. I’d ensure my athlete is consuming healthy fats from sources like avocados, nuts, seeds, and olive oil to support sustained energy release and hormone regulation.

• Daily Fat Intake Guidelines: Healthy fats should comprise about 20-35% of total caloric intake, depending on the athlete’s energy needs and metabolic preferences. At the very least, they should be consuming 0.6g of fats per kilo of body weight per day.
• Sources: Omega-3-rich foods like salmon, chia seeds, and walnuts may help reduce inflammation, while monounsaturated fats from avocados and olive oil are great sources of energy, and provide long-lasting energy release.
• Timing: While fats are important, I recommend limiting high-fat meals immediately before training (and often after training if there are multiple sessions in a day), as they can slow digestion and delay energy availability.

Hydration & Electrolytes:

Given the intensity of HYROX training, dehydration can be a major performance limiter. I’d have my client track their fluid intake and include electrolytes in their hydration plan, especially in hotter conditions or during longer sessions.

For an event like HYROX, I’d have them follow a structured hydration plan:

• Baseline Hydration: 3-4L of water per day, with electrolytes added to at least one serving to maintain sodium, potassium, and magnesium balance.
• Pre-Race Hydration: Increasing sodium intake slightly 24-48 hours before race day to help retain fluids. Aiming for 500-700ml of water with added sodium 60-90 minutes before exercise to optimise hydration.
• During Training (for long sessions): Sipping on an electrolyte drink, coconut water, or a diluted sports drink can help sustain performance.
• During the Event: Small sips of an electrolyte drink at transition points to maintain balance without bloating. Athletes prone to cramping should consider additional sodium intake through electrolyte tablets.
• Post-Workout Hydration: Athletes should aim to replace 1.5L of water for every kg of body weight lost during training. A combination of water, electrolytes, and recovery fluids (such as milk or sports drinks) can accelerate rehydration.

Supplements:

There are a variety of supplements that may be beneficial for a HYROX athlete. However, most people would be best served actually getting their fuelling right, rather than trying to get supplements to do the heavy lifting. Having said that, the following supplements can be quite beneficial:

• Creatine Monohydrate: Enhances strength and power output, beneficial for HYROX’s resistance-based challenges.
• Beta-Alanine: Helps buffer acid buildup in muscles, improving endurance.
• Caffeine: Enhances alertness, reduces perceived exertion, and can improve endurance when consumed pre-workout (~100-200mg).

There are of course a million other supplements that could potentially be beneficial, but these ones offer quite a big bang for your buck for HYROX.

Race Day Nutrition Strategy

On race day, fueling correctly can make or break performance. Based on previous experience with HYROX athletes, here’s what I’d suggest:

Pre-Race Meal (2-3 hours before):

A well-balanced meal containing moderate protein, high carbohydrates, and low fat to ensure optimal digestion and sustained energy. Some good options include oats with banana and a scoop of protein powder, eggs with toast and honey, or a fruit smoothie with added protein. The goal is to top off glycogen stores while avoiding sluggishness from excess fats or fibre.

• Carbohydrate Loading Considerations: In the 24-48 hours leading up to the race, increasing carbohydrate intake can help maximise glycogen stores. This strategy, commonly used by endurance athletes, allows for sustained energy levels throughout the competition. Ideally, athletes should aim for 6-10g of carbohydrates per kg of body weight per day in this period while reducing fibre intake to prevent gastrointestinal distress.
• Hydration Prior to the Race: Proper hydration begins well before race morning. Athletes should consume ample water in the 24 hours prior and include electrolytes to ensure adequate sodium, potassium, and magnesium levels. Consuming around 500ml of water with a pinch of salt or an electrolyte tablet about 90 minutes before the start can also help optimise hydration.
• Caffeine as a Performance Aid: Research suggests that caffeine can enhance endurance and reduce perceived exertion. Athletes accustomed to caffeine may benefit from 100-200mg before the race or in the form of an energy gel during longer efforts.

During the Race:

HYROX races are long and intense, but there’s limited opportunity to fuel mid-event. However, maintaining hydration and electrolyte balance is crucial. Athletes should start the race well-hydrated and, if needed, use quick-digesting energy sources such as energy gels, sports drinks, or electrolyte tablets at transition stations.

• Fueling Considerations During the Race: Athletes may benefit from small amounts (20-30g) of quick energy in the form of easily digestible carbohydrates. If the race extends beyond 75-90 minutes, consuming 30-60g of carbohydrates per hour can help maintain performance. Some good options include diluted sports drinks, chewable energy gummies, or even small sips of carbohydrate-rich drinks between stations.

Post-Race Recovery:

Recovery starts immediately after the finish line. To maximise muscle repair and glycogen replenishment, I’d have my athlete consume a recovery shake containing fast-digesting carbs (e.g., fruit juice, dextrose, etc.) and protein within 30-60 minutes.

• The Golden Hour: The first 60 minutes post-race is when the body is most primed to replenish glycogen stores and repair muscle tissue. A recovery drink or meal containing a carbohydrate-to-protein ratio of around 3:1 or 4:1 can accelerate recovery. A smoothie with whey protein, banana, berries, and honey is a great option. Many athletes want to get back to training quite quickly after a race, so it becomes more important to refuel and replenish after the race as a result.
• Rehydration Strategy: Post-race hydration should focus on replenishing fluids lost through sweat. An effective strategy is to weigh yourself before and after the race, every kilogram of weight lost should be replaced with approximately 1.5 liters of water. Including electrolytes is essential to restore sodium and potassium balance, preventing muscle cramps and fatigue.
• Meal Timing and Composition: Within two to three hours post-race, athletes should consume a nutrient-dense meal consisting of lean protein (beef, chicken, fish, tofu), complex carbohydrates (quinoa, brown rice, sweet potatoes), and healthy fats (avocado, nuts, olive oil). This ensures sustained energy release and supports muscle tissue repair over the next 24 hours.
• Inflammation and Recovery: Given the muscular damage that HYROX events cause, incorporating anti-inflammatory foods can potentially aid in recovery. Foods rich in omega-3 fatty acids (salmon, chia seeds, walnuts), polyphenols (berries, dark chocolate, green tea), and turmeric can all potentially help to reduce soreness.

By following these strategies, athletes can ensure they’re fueling optimally for race day, maintaining peak performance throughout the event, and recovering efficiently to train harder for the next challenge.

Adjusting for Individual Needs

No two athletes respond the same way to a set nutrition plan. I always encourage a lot of trial and error during training to dial in what works best. Nutrition is highly individualised, and factors such as metabolism, training load, personal preferences, and even gastrointestinal tolerance all play a role in determining what works best for an athlete.

• Macronutrient Adaptations: Some athletes thrive on a higher carbohydrate intake due to their training intensity and metabolic efficiency, while others function better with a moderate carb intake or even a higher fat intake. A well-balanced diet should be the foundation, but through tracking and monitoring performance, adjustments can be made. For instance, some athletes may need 6-10g of carbohydrates per kg of body weight daily, while those who perform better with lower carb amounts and higher fat intake, with carbohydrates strategically placed around workouts.
• Solid vs. Liquid Nutrition: While some athletes handle solid foods well before and during races, others may struggle with digestion under high-intensity efforts. Liquid nutrition (such as smoothies, energy gels, or intra-workout carbohydrate drinks) can be a viable alternative for those who experience digestive discomfort or bloating. Experimenting with different options during training allows the athlete to fine-tune what works best for their body on race day.
• Gastrointestinal Considerations: Athletes prone to digestive issues must be mindful of fibre intake, especially in the 24-48 hours before a race. Consuming low-fibre, easy-to-digest carbohydrates can help prevent bloating and discomfort during competition. Additionally, testing different hydration strategies can ensure proper fluid absorption without causing unnecessary pit stops.
• Nutrient Timing Adjustments: Some athletes benefit from frequent, smaller meals throughout the day to maintain stable blood sugar levels, while others perform well on larger meals spaced further apart. The key is to identify patterns that optimise energy levels, prevent crashes, and promote sustained endurance throughout training and competition.
• Monitoring and Data Tracking: To truly personalise nutrition, I encourage athletes to keep a food and performance journal. Tracking how different foods impact energy, recovery, and digestion can reveal patterns that guide future nutrition choices. This process also allows for adjustments based on training cycles, race distances, and seasonal changes.

Ultimately, adjusting for individual needs is about refining an athlete’s nutrition approach over time, testing strategies in training, and developing a fueling plan that ensures peak performance when it matters most.

Final Thoughts on HYROX Performance Nutrition

HYROX is a unique blend of endurance and strength, making nutrition very important if optimal performance is the goal. By focusing on personalised fueling, hydration, and recovery strategies, athletes can maximise their potential and ensure they perform at their peak on race day.

If I were coaching a HYROX athlete, my approach would always be data-driven, practical, and tailored to their needs. Success in HYROX isn’t just about training hard, it’s about fueling smart. This can be achieved through consistent adjustments and strategic fueling.

Client case studies, such as this case study on how to set up a HYROX performance nutrition plan, are a phenomenal way to learn how to coach someone. While we teach people how to coach nutrition, there is just so much to learn and you often need examples to illustrate the concepts.

Unfortunately, you can’t really find these online, and it leads coaches to make the same mistakes over and over, and it makes it difficult for coaches to know what to do. They end up feeling lost and unsure.

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As we are very interested in both helping the average person with their health and fitness (this is why we put out so much free content) and we want to improve the health and fitness industry by creating phenomenal coaches, providing free access to these case studies makes sense.

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Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.