Race-day ready: essential HYROX meals & snacks

You’ve trained for this. You’ve plotted the HYROX race in your head. Now the only thing left is to perform – and you’ll need the right nutrition to complete, compete and dominate.

The only HYROX-certified training programs are waiting for you. Start training for your first HYROX race now with Starter or aim for a new personal best with Accelerator.

Fitness racing is demanding, so proper Hyrox nutrition is essential in the lead-up and on race day.

• Pre-race meals and snacks will provide lasting energy and top up your glycogen stores.

• Mid-race snacks will power you to the finish line if your race is longer than 60 minutes.

• Recovery meals, snacks and hydration will aid muscle repair and reduce inflammation.

We’ve lined up meals, snacks, drinks and smoothies perfect for your HYROX race-day nutrition – they’re quick to make and can be prepped ahead so you’re free to focus on the competition.

What to eat the night before the race

Your HYROX training is complete and tomorrow’s the big day. Centr dietitian Angie Asche’s tip is to go for a meal that is high carb, with moderate protein and low-to-moderate fat and fiber. Try these options.

1. Turkey-loaded Sweet Potatoes

Forget carbs on the side. Sweet potatoes are the star of this show, with Dan’s tasty turkey and sauce putting the flavor on top.

2. Grilled Chicken & Warm Potato Salad

When you’re gearing up for a big event, the classics are often the best.

3. Creamy Butternut Pumpkin Pasta Bake

Prepping for race day but still need to feed the entire family? Simple and tasty pasta bake to the rescue!

Want more like this? Charge your battery with easy pasta dinners.

Your pre-race meal

Aim to have a meal three to four hours before your race. If you have an early morning race, opt for a smaller meal two hours in advance. But whatever time you’re racing, Angie’s advice remains the same: go for something high carb, moderate-to-high protein and low fat.

Breakfast

1. Maple Walnut Overnight Oats

You’re so ready for race day you already had breakfast waiting in the fridge, didn’t you? Now go forth and crush it!

2. Creamy Strawberry Smoothie

Fuel up fast so you can focus on getting your gear into your bag and your mind into the zone.

Want more like this? Get prepped with 10 ultra-fast breakfasts (that aren’t smoothies).

Lunch or dinner

1. Cheat’s Chicken Fried Rice

You’d never cheat in a race, but you can cheat on your pre-race meal. This 15-minute fried rice makes fueling up easy.

2. Six-ingredient Crispy Chicken Taco Salad

It’s not too heavy, not too light. Altogether now: it’s just right!

3. Honey Soy Tofu with Greens & Quinoa

Tasty tip: marinate your tofu the night before, so you’re ready to cook… then race.

Want more like this? Fill up and fuel your performance with 10 epic salads.

Pre-race snacks

You’re getting close… Around an hour before the race, you want snacks that deliver quick and easily digestible carbs, that are low in fat and low in fiber.

Think toast with honey or jam, a banana, applesauce, a smoothie or a sugar-free sports drink. Or get your game face on with one of these speedy options.

1. Rice Cakes 3 Ways

Grab your rice cakes, slap on your toppings. It’s as easy as that.

2. Quick Banana & Chia Toast

This super-fast snack hits all the right notes.

3. Almond, Date & Banana Snack Smoothie

The right fuel at the right size – so you feel energized but not weighed down while you’re racing.

Want more like this? Load up on our handy grab-and-go snacks.

Mid-race refuel

For shorter races, mid-race hydration in the Roxzone will get you through. If you’re racing for longer than an hour, you’ll need to refuel at some point – Angie recommends a snack that delivers around 30-60g of carbs.

Rules may differ from region to region, but for the most part there will be no snack station on the racing course, and you can’t take your own water bottle, so you’ll need something you can carry in your pockets. We suggest:

• energy gels

• applesauce

• dried mango

• dates

Post-race recovery

First stop: rehydration. Sugar-free sports drinks immediately after the race will help you replenish fluids lost through sweat.

Muscle recovery is your next priority, so help it along with a meal or snacks that are high in carbs and protein, with healthy fats and antioxidants.

1. Choc Peanut Butter Super Smoothie

Smoothies are a great option if you struggle with appetite after exercise.

2. Watermelon Sport Drink

DIY this sports drink the night before, then bring it to your HYROX event in an insulated bottle – so you’re ready to rehydrate as soon as you cross the finish line.

3. Teriyaki-glazed Chicken Sushi Bowl

You’ll crush this bowl just like you crushed that race.

4. Air Fryer Crispy Tofu with Cabbage Slaw

Take a load off and let the air fryer act as your personal post-race chef.

Want more like this? Try 10 of our muscle recovery heroes.