48h before
Carb bias
Raise carbohydrates and keep meals familiar so glycogen rises without GI surprises.
FuelPrep Journal
Hyrox Meal Prep Guide — What to Eat Before, During & After Training
Use this Hyrox meal prep guide to plan race-week carbs, session fuel, and recovery meals with practical macros, examples, and a 7-day plan teaser.
May 25, 20268 min readHyrox
During training
30-45g carbs/hr
Needed when sessions run long, stack running with stations, or include doubles.
Recovery
25-40g protein
Anchor the first meal after training with protein, carbs, fluids, and sodium.
Hyrox rewards more than fitness. The athletes who feel strongest late in the session usually show up with topped-up glycogen, a clean pre-session meal, and recovery food already sorted instead of improvised.
That is why a real Hyrox nutrition plan should look like meal prep, not guesswork. Build your carbs around hard running and station work, keep protein steady every day, and make race-week food boring enough that your stomach stays calm.
01
Pre-training meals
For Hyrox, think in two windows: the 48 hours before a key session or race, and the 2 to 4 hours before the start. The goal is simple: arrive with full muscle glycogen, enough sodium and fluid, and a stomach that feels quiet rather than heavy.
48 to 24 hours before race day or a full simulation
Chicken rice and roasted pepper boxes
Lean protein plus easy rice-based carbs lets you lift carbohydrate intake without relying on junk food. Keep the veg cooked and the seasoning familiar so digestion stays predictable.
Evening before race day
Salmon potatoes yogurt bowl
Potatoes digest easily for most athletes, salmon supports recovery without feeling dry, and the yogurt adds extra protein while keeping the meal soft and low-friction.
2 to 3 hours before the start
Bagel, honey, banana, and skyr
This is classic Hyrox race day food: mostly carbs, moderate protein, low fat, low fiber. It gives you fast fuel without the heavy feeling that comes from a greasy breakfast.
02
Intra-training fuel
Not every Hyrox session needs mid-workout calories. If you are doing a sharp 60-minute engine session, water and electrolytes may be enough. But once a workout stretches past 75 minutes, adds long running blocks, or doubles up with strength work, under-fueling becomes the fastest way to turn quality work into survival mode.
Use the simplest options possible: sports drink, gels, chews, banana pieces, or diluted juice with sodium. During training is not the place for fiber, large amounts of protein, or high-fat snacks.
For sessions under 75 minutes
Water plus electrolytes is usually enough, especially if you ate a solid carb meal beforehand.
For sessions 75 to 120 minutes
Aim for 30 to 45 grams of carbs per hour and roughly 500 to 750 ml of fluid per hour.
For hot gyms or heavy sweaters
Include 300 to 600 mg sodium per hour from an electrolyte mix or sports drink so pace and concentration do not slide.
03
Post-training recovery meals
The post-session window is not magic, but it is useful. Hyrox training hits glycogen, muscle damage, and sweat loss all at once, so the first meal after training should replace carbs, lock in protein, and restore fluid without asking you to cook from scratch when you are tired.
Within 60 minutes after training
Turkey wrap, baked crisps, and berry smoothie
Portable, high-protein, and easy to eat even when appetite is low. The wrap and smoothie bring back carbs quickly while sodium from the wrap fillings helps rehydration.
Main meal 60 to 120 minutes after training
Beef rice recovery bowl
A rice bowl is one of the fastest ways to eat enough food after hard work. It restores glycogen, gives you a strong protein hit, and reheats well for people training after work.
Fast breakfast after early sessions
Overnight oats with Greek yogurt and dates
Useful when the workout ends and the workday starts immediately. You can prep multiple jars, digest them easily, and still hit the carb-plus-protein target.
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