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Hyrox is an intensive and versatile sports competition that combines running with functional fitness exercises such as Sleed Pushes, Wall Balls, Rowing and Lunges. This sport not only requires strength and endurance, but also a diet that supports this physical strain. In this article we will discuss the best diet that you can follow during Hyrox training, with attention to the role of macronutrients, meal timming, hydration and supplementation.
Nutrition is the fuel on which your body runs. During Hylox you use different energy systems: the aerobic system for endurance effort (such as the 8 km running) and the anaerobic system for short, explosive efforts (such as Sleed Push and Burpee Broad Jumps). Your diet must therefore be versatile, with attention to carbohydrates, proteins and fats.
Every Hyrox athlete, from beginner to advanced, should start building a good basis. This means that you have to improve aerobic capacity (condition) and build up functional strength. In the first 6 to 8 weeks of your preparation, the focus is on:
Endurance training builds up your endurance, while strength training ensures the physical capacity that is needed to push sleds or make lunges with a sandbag. Train 4 to 5 times a week in this phase, with variety between heavy and light sessions.
Carbohydrates are essential for Hyrox athletes. They are stored in the muscles and liver as glycogen, which is broken down into glucose during exercise to provide energy. Without sufficient glycogen, performance will deteriorate quickly.
For a HYROX training regimen It's important to consume sufficient carbohydrates daily. Depending on training intensity, your daily carbohydrate intake ranges from 5 to 7 grams per kilogram of body weight. During an intensive training day or a competition, this can increase to 8-10 grams per kilogram.
Sources of complex carbohydrates like oatmeal, sweet potato, whole-wheat pasta, quinoa, and brown rice provide long-lasting energy. Simple carbohydrates like fruit or sports drinks are especially helpful around training or during competitions. here all information about carbohydrates.
Proteins are the building blocks of muscles. Hyrox combines strength and endurance training, which means that both muscle recovery and muscle building must take place. A protein deficiency can lead to reduced muscle mass and slower recovery.
Recommended intake is between 1.6 and 2.2 grams per kilogram of body weight per day. This amount supports muscle recovery, prevents muscle breakdown and helps with adaptation to training stimuli.
Good sources of protein include chicken breast, eggs, low-fat cottage cheese, tofu, lentils, fish, and plant-based protein powders like pea or rice protein. Distributing your protein intake throughout the day is crucial: each meal should contain about 20-40 grams of protein, depending on your weight. our nutritional schedules for inspiration or as an example of how best to organize this, check our blogs for more information about proteins.
Although fed Often seen as negative, they are essential for hormonal balance and long-term energy supply. They also play a role in the absorption of fat-soluble vitamins (A, D, E, K) and in anti-inflammatory processes.
Unsaturated fats from sources such as avocado, olive oil, nuts, seeds and fatty fish (such as salmon) are particularly valuable. Avoid trans fats and limit saturated fats. Fat intake should be around 25-30% of the total daily calorie intake.
What you eat is important, but when You eat is just as important. The timing of your meals can strongly influence your performance and recovery.
Supplements are not a replacement for food, but can supplement certain aspects of your diet.
Note: Do not use supplements without first having your basic food in order. Test them during training, not during a competition.
Sufficient hydration is crucial for thermoregulation, muscle function and the prevention of cramps. During Hyrox you lose a lot of moisture through sweating. A moisture deficit of only 2% of your body weight can already influence your performance.
Drink water throughout the day and replenish during training. Weigh yourself before and after your workout to see how much fluid you're losing, and try to replace it with 1.5 times the amount of fluid you lost. Electrolyte such as sodium, potassium and magnesium are important to supplement during prolonged exertion.
| Meal | Quantity | Product | Calorie | Egg white | Koolh. | Fat |
|---|---|---|---|---|---|---|
| Breakfast | Prep meal | Scrambled Eggs natural | 471 Kcal | 42.8G | 0.7g | 32.7G |
| 2 slices | Whole grain | 138 kcal | 7g | 24g | 2g | |
| 1 piece | Avocado | 220 kcal | 3G | 12g | 20g | |
| Lunch | Prep meal | Chicken wraps | 418 kcal | 23.3G | 42.6G | 20.2G |
| Dinner | Prep meal | Pasta bolognese | 576 kcal | 31.5G | 79.2G | 14.8G |
| 1 piece | Prep Brownie | 205 kcal | 7.4G | 28.2G | 11.5G | |
| Snack | 50 g | Almond | 304 kcal | 9.3G | 5.2G | 26g |
| 2 pieces | Mandarin | 176 kcal | 1g | 44G | 0G | |
| Total | 2508 kcal | 125.3G | 235.9G | 127.2G | ||
During the structure to a Hyrox competition, your training goals change, and therefore also your nutritional needs.
The best diet for hyrox training is one that brings balance between macronutrients, is tailored to training moments and contains sufficient variation and micronutrients. By consciously choosing what, when and how much you eat, you can maximize your performance, repair faster and work towards the start of your next Hyrox.
Nutrition is not a side issue: it is an integral part of your training. Whoever takes his plate seriously wins meters on the floor. Success!
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