A dietitian’s guide to HYROX nutrition

From day one of training to the second you cross the finish line, HYROX is demanding. You’re a high-performance athlete now – so it’s time to start eating like one.

Ready to get the edge? Start training for your first HYROX race now with Starter or aim for a new personal best with Accelerator.

In this guide, I’ll walk you through the key ingredients to a successful HYROX race preparation:

• Your macro targets for training

• How much water you should be drinking

• Tapering nutrition tips

• Race-day nutrition

• What to eat for a pro recovery

Let’s dig into your HYROX nutrition plan.

Before you start: set your goal

To fuel your body for the intensity of Centr’s HYROX training programs, you’ll need a meal plan that supports your performance and recovery.

All Centr Goals are suitable except for Lose Fat – your intensive training will require more energy than this fat-loss plan provides.

You can change your Goal at any time in your settings on the Centr app.

Your HYROX training: fuel up

Protein always steals the spotlight, but when it comes to crushing HYROX, carbs are your ultimate training buddy.

In general, I recommend HYROX athletes consume between 4-7g of carbohydrates per kg of body weight per day.

• Doing the HYROX Accelerator program? Your carb intake should be on the higher end of the scale.
• New to HYROX and following the Starter program? Your needs won’t be as high.

So you can focus on race times rather than counting macros, I’ve laid out this sample carb day on a plate to fuel your training:

Breakfast before a morning workout:

Prep for success with a speedy, pre-prepped dish like our Banana & Raspberry Overnight Oats.

Lunch or dinner before an afternoon/evening workout:

Quick and easy bowls like our Spicy Mexican Brown Rice or Pulled Chicken and Rice were made for this moment!

Snacks before a longer training session:

Top up your energy stores with a carb-rich snack like Dan’s DIY Trail Mix or Easy Chia Jam on Toast around 10-30 minutes prior.

Use your Centr meal plan as a starting point, then monitor your progress and adjust to meet your individual needs as you go.

Don’t forget the protein! It may not be the headline act this time around, but protein is still crucial to keep those muscles firing as you prep for race day.

To ensure you’re getting enough:

• Aim for 25-30g of protein per meal – think a Cheesy Scramble for breakfast, then a Tofu Shakshuka for lunch or dinner.

• Refuel within 30-60 minutes after your workout to maximize recovery.

Again, your Centr meal plan will help you nail it, or dive into our recipe collections to find your new favorites.

• 14 ultra-fast protein-rich dinners
• 19 easy dinners for hectic weeks
• 13 high-protein pastas for your post-workout dinners

How much water should you drink while training?

When you’re training hard, your body loses fluids through sweat. To maintain peak performance and aid recovery, hydration is critical.

• As a baseline, aim to drink at least half your body weight in fluid ounces of water per day. (If you’re using the metric system, 1 fl oz = 30ml.) Adjust as needed based on your activity levels and the amount you're sweating.

• During workouts, try to sip 4-6 oz (125-180ml) of water every 15 minutes.

• If you’re an especially Sweaty Betty or you’re training in high humidity, a sugar-free sports drink with electrolytes – or even better, a homemade version – can help replenish what you lose.

What should you eat to max post-workout recovery?

As a performance athlete, you know that your post-workout refuel is just as important as your pre-workout loading. Follow your Centr meal plan and focus on prioritizing these nutrients.

• Protein and carbs: A balanced combo of both – such as our Beef & Rice Bowl with Spicy Broccoli – will keep you fueled and ready to crush your next session.
• Antioxidants: Reduce inflammation and take your recovery to the next level by adding antioxidant-packed foods to your plate. Think berries, leafy greens, flaxseeds, walnuts and omega-3s from fatty fish.
• Magnesium: Muscle recovery and bone health get a big boost from magnesium. Bananas, nuts, seeds and beans are all great natural sources.

Your HYROX race: tapering in the lead up

Your training volume will taper off in the final 2 weeks of the program – but your carb and water intake shouldn’t!

Now is NOT the time to experiment. Stick with the foods that have worked for you to avoid any digestive issues – that weird pre-packaged pre-workout bar can wait for another day.

Here are my top takeaways to help you feel prepared in the weeks and days leading up to your HYROX event.

Final 2 weeks of training before race day:

• Keep your carb intake high – just like in peak training weeks.

• Stay on top of your hydration by drinking regularly and adding electrolytes if needed. A good sign of adequate hydration is if your urine is clear (or close to it).

Night before race day:

• Your pre-race dinner should focus on carbs, with moderate protein and low fat and fiber.

• A balanced meal like grilled chicken, sweet potatoes, quinoa and vegetables will help top off glycogen stores while avoiding potential digestive issues.

• Take your pick from our fast chicken dinners or meal prep like a pro.

Hydration:

• The day before the race, aim to drink at least 91 oz (2.7 liters) for women and 125 oz (3.7 liters) for men.

Race day: the nutrition you need to perform

The big day has finally arrived. Here’s what you need to know to plan your nutrition around your race schedule.

Whatever time you’re racing, hydrate by drinking 16-24 oz (450-700ml) of water in the 2-3 hours before start time. And remember, don’t try anything weird: stick with the food that works for you.

Early morning race
The night before the race, opt for a carb-rich meal, followed by a light pre-bed snack like yogurt with berries or nuts to support restful sleep. Carbs can help you doze off, especially when paired with tryptophan-rich foods like turkey, pumpkin seeds or dairy.

Then, around two hours before your race starts, have a small meal like overnight oats or our Oat Cookie Smoothie.

Get your race day off to a flying start with 10 ultra-fast breakfasts (that aren’t smoothies).

Midday race
A full breakfast three to four hours before the race is ideal – eggs, toast and fruit make a great, energizing combo.

Then, about an hour before the race, add a carb-rich snack like fruit chews or a granola bar.

Looking for more snack options? Make our easy workout snacks your new go-to.

Evening race
If you’re not lining up at the starting line until later, fuel up with a balanced breakfast and lunch, then have a pre-race meal 3-4 hours prior – grilled chicken or tofu, rice and veggies are perfect options.

Then, an hour before the race, top up your glycogen stores with a carb-rich snack.

Race day can be hectic, so get quality fuel fast with our ultimate 20-minute dinners.

Mid-race fuel and hydration
Drinking and eating may not be top of mind when you’re racing, but it’s important that you keep your body humming.

• Races under 60 minutes: Stay hydrated by drinking 4-6 oz (125-180ml) of water every 15-20 minutes – look out for water stations in the Roxzone.
• Races over 60 minutes: As well as hydrating regularly, aim for 30-60g of carbohydrates per hour to keep your energy levels up. You can get this from sports drinks, dried fruit or energy gels – go with something you can keep in your pockets.

Post-race recovery
Rehydration and muscle recovery should be your top priority after the race. Start with a quick protein smoothie to kickstart your recovery, then follow up with a balanced meal – think a teriyaki salmon bowl with rice and vegetables to replenish what you’ve burned.

For water, aim to drink 24-32 oz (700ml-1L) of fluids within the first two hours after crossing the finish line. Electrolyte drinks are a great option, but not essential.

Yes, you’ll probably be tempted to celebrate after dominating that race, but give your body the proper recovery it needs first. Save the alcohol for later.

Still have HYROX nutrition questions?

You’re focused on bringing your best come race day, and I am here for it! Let’s check off those final questions to get you ready for the big show.

Do I need to take extra supplements?
While supplements aren’t essential, they can give your HYROX performance a boost depending on your individual needs.

Creatine monohydrate is a popular choice for enhancing overall strength, and protein powders can help you meet your daily protein goals.

For better recovery and overall performance, adding electrolytes, omega-3s and magnesium-rich foods to your diet can be beneficial. You’ll find more detail in Centr’s guide to recovery supplements.

Do men and women have different nutritional needs?
When training and racing, men will generally require more calories, carbohydrates and hydration due to their larger muscle mass.

On the other hand, women may require more minerals like iron, calcium and magnesium. Women may also benefit from cycle-based nutrition strategies.

Do I need to carb load before the race?
If your race is longer than 90 minutes, increasing your carb intake 2-3 days before race day can help top up your glycogen stores and keep your energy levels high.

Remember: when you’re adding extra carbs, aim to spread them out in moderate and consistent amounts throughout the day.

Looking to learn more about HYROX?

• Everything you need to know about HYROX
• 6 steps to the ultimate HYROX recovery routine
• Your ultimate guide to HYROX running