What to eat or drink before HYROX?

November 16, 2025 •

4 min read

According to a 2019 review, up to 50% of recreationally active individuals start their exercise in a mildly dehydrated state, which can negatively impact performance. Proper fuel and hydration are non-negotiable for success, so understanding what to eat or drink before HYROX is a key part of your race-day strategy.

Quick Summary

This guide provides a comprehensive nutrition strategy for competitors, covering pre-race carb-loading, race-morning meals, hydration tactics, and foods to avoid for peak performance during the unique endurance and strength demands of HYROX.

Key Points

Start carb-loading early: Begin increasing easily digestible carbohydrate intake 24-48 hours before the race to maximize glycogen stores.
Eat familiar, low-fiber meals: The night before and on race morning, stick to foods you've tested in training that are high in carbs and low in fat and fiber.
Master race-day timing: Eat your main pre-race meal 2-4 hours before your start time and consider a small, quick-carb snack 60-90 minutes prior.
Stay hydrated with electrolytes: Consistently hydrate in the days leading up to the race and use electrolyte mixes on race day to prevent dehydration and cramps.
Avoid high-risk foods: Steer clear of high-fat, high-fiber, and greasy foods before the race to prevent gastrointestinal distress during competition.
Practice your fuel strategy: Always test your chosen pre-race meals, snacks, and hydration plan during training sessions to avoid unwanted surprises on race day.

Your Strategic HYROX Fueling Timeline

Proper nutrition for a HYROX race isn't a single meal; it's a multi-day strategy designed to maximize glycogen stores and ensure optimal hydration. The intense, fluctuating demands of the event—alternating between 1km runs and functional workouts—require a robust and accessible energy supply. A well-executed fueling plan can be the difference between hitting a wall and smashing your personal best.

48 Hours Before Race Day: Strategic Carb-Loading

Your muscles and liver primarily rely on glycogen, the stored form of carbohydrates, for high-intensity exercise. To top off these reserves, begin increasing your carbohydrate intake 24-48 hours before the event. Aim for 6-8 grams of carbohydrates per kilogram of body weight per day. Focus on easily digestible, low-fiber sources to prevent gastrointestinal (GI) issues. Examples include white rice, pasta, potatoes, and oats. Don’t drastically change your diet, but rather increase the portions of your familiar carbohydrate-rich foods.

The Night Before: Your Pre-Race Dinner

Your final meal before the race should be carbohydrate-heavy, with moderate protein and very low fat and fiber. This provides the last major top-up of your glycogen without stressing your digestive system. Stick to familiar, tested meals to avoid any unpleasant surprises. A simple pasta dish with a light, non-creamy sauce or grilled chicken with white rice and steamed vegetables are excellent choices. Avoid anything overly rich, greasy, or spicy that could cause indigestion.

Race Morning: The Final Fuel

Timing your final meal is crucial. The goal is to consume a carb-rich breakfast 2-4 hours before your start time, allowing for proper digestion. For early race times, this might mean an earlier wake-up call, but it is a non-negotiable step. Ideal choices are high in carbs and low in fat and fiber.

Morning Fueling Options:

Oatmeal: A bowl of instant oats with a banana and a drizzle of honey offers a steady release of energy.
Toast: White toast with jam or a small amount of peanut butter is easily digested.
Banana: This provides a quick source of simple carbohydrates and potassium, helping to prevent muscle cramps.

60-90 Minutes Before Start Time

In the final hour or so, some athletes benefit from a small, easily digestible, high-carb snack to provide a last-minute energy boost. A sports gel, a handful of energy chews, or a small piece of fruit can work. Crucially, this strategy should be practiced in training to ensure your stomach can handle it.

Hydration Is Your Secret Weapon

Consistent hydration is equally important and begins well before race day. Even slight dehydration can impair performance significantly.

Effective Hydration Strategy:

Pre-Race (48 hours before): Sip fluids consistently throughout the day. For hot or humid climates, consider adding electrolytes to your water.
Race Morning: Drink 500-700ml of water with an electrolyte mix 90 minutes before the race. This ensures you are fully hydrated without feeling bloated.
During the Race: Utilize the water stations located in the Roxzone after each workout. For races over 60 minutes, aim for a few sips every 20-30 minutes, and consider carrying your own fluids for more control.

Supplements to Consider

While not essential, some supplements can complement a solid nutritional plan. Always test them extensively in training first.

Caffeine: A dose 30-60 minutes before the race can reduce perceived exertion and enhance focus.
Creatine: Can increase power output during high-intensity, short-duration efforts, beneficial for the functional stations.
Electrolytes: Ensure adequate sodium and potassium levels, especially for heavy sweaters or in hot conditions.

What to Eat and Avoid: A Comparison


Meal Timing	Recommended Foods/Drinks	Why Recommended	Foods/Drinks to Avoid	Why Avoided
Night Before	White pasta, grilled chicken, white rice, steamed veggies	High in carbs, moderate protein, low fat/fiber; familiar and easy to digest.	High-fat foods, spicy dishes, heavy sauces, large portions of red meat	Slows digestion, can cause GI upset and discomfort during the race.
Race Morning	Oatmeal with honey, white toast with jam, banana	Easily digestible carbohydrates to top off glycogen stores without feeling heavy.	High-fiber cereals, excessive protein, greasy foods	Can cause bloating, gas, and digestive distress when heart rate is elevated.
During Race	Energy gels, energy chews, diluted sports drink	Fast-absorbing, simple carbs for quick energy boosts during the runs.	Solid, high-fat snacks, high-fiber options, sugary soda	Can cause stomach cramps and energy crashes mid-race.
Hydration	Water with electrolytes (esp. before race)	Maintains fluid balance, prevents cramps, and counters losses from sweat.	Plain water only (during race), sugary sodas	Water alone may not replace lost electrolytes; soda can cause GI issues and energy spikes.

Conclusion

Your HYROX performance depends heavily on your nutritional strategy, starting well before you step onto the race floor. By implementing a careful carb-loading plan, practicing your race-day fueling with familiar foods, and prioritizing strategic hydration, you can ensure your body has the energy and resources needed to perform at its peak. Avoid experimental foods and stay disciplined with your intake in the crucial 48 hours leading up to the race. Listen to your body, train your gut, and fuel smart to achieve your goals in this demanding functional fitness event.

Optimize Your Race-Day Nutrition

For more detailed guidance on endurance nutrition strategies, athletes can consult the National Institutes of Health research database, where studies on glycogen replenishment and hydration are accessible.

Remember, your fueling is an extension of your training. Treat it with the same discipline to maximize your potential.

Frequently Asked Questions

You should consume your last substantial, carbohydrate-rich meal 2 to 4 hours before your race start time to allow for proper digestion and energy conversion.

Avoid high-fat foods, greasy dishes, high-fiber vegetables (like broccoli and beans), and overly spicy meals, as these can cause digestive issues and discomfort during the event.

Yes, carb-loading in the 24-48 hours before a HYROX is beneficial. It helps maximize your glycogen stores, which are your body’s primary fuel for the high-intensity portions of the race.

Some pre-workout supplements containing caffeine can be beneficial for focus and endurance, but they should be used with caution. Always test them in training first to see how your body reacts, and be aware that they can sometimes cause GI distress.

During the race, you can sip water or an electrolyte sports drink from the aid stations in the Roxzone. For races lasting over an hour, electrolytes are especially important to replace lost minerals from sweat.

Yes, a banana is a great option for a last-minute, pre-race snack. It provides easily digestible carbohydrates for quick energy and potassium to help with muscle function.

Opt for a meal high in carbohydrates, moderate in protein, and low in fat and fiber. Good options include simple pasta with a light sauce, white rice with grilled chicken, or sweet potatoes.