What to Eat and Supplement with Before a HYROX Race

Nailing your HYROX race-day nutrition is the difference between chasing the clock and watching it beat you. Below is a simple plan, covering food, hydration and the HYROX pre-race supplements that give Kiwi athletes a competitive edge.

Why Pre-Race Nutrition Matters

HYROX alternates one-kilometre runs with power stations, rapidly depleting glycogen and taxing creatine phosphate stores. Under-fuel and you’ll stall at the sled; over-eat and every burpee broad jump feels heavier.

The Day Before: Fill the Tank

• Carbs 6–8 g / kg body-weight — low-fibre staples like white rice, potatoes, rice crackers, pasta and ripe bananas.
• Protein 1.8–2.2 g / kg — lean meat, tofu or a quality protein powder.
• Fat ≤ 25 % of kilojoules — avocado, olive-oil drizzle, other light fats.
• Sodium 3–5 g — salt meals and sip an electrolyte drink.

Tip: Stick to foods you already tolerate—race day is no time for experiments.

Race Morning: Last Solid Meal

Eat 2½–3 hours before start:

• 60–90 g fast carbs — two bagels with jam and honey, creamed rice with honey or a banana-oat smoothie.
• 20–30 g protein — two scoops whey protein or four egg whites.
• 500–750 ml fluid + 600–800 mg sodium — electrolyte drink or lightly salted cordial.

45 Minutes to Go

Take a carb gel (~25 g), 200 ml water and a moderate caffeine hit (long black or a low-stim pre-workout, ≤ 200 mg).

Hydration Made Simple

• Day before — 5–7 ml water / kg every few hours + ~600 mg sodium.
• 90 min pre-race — 400–600 ml electrolyte drink (600–800 mg sodium).
• During the race — sip ~300 mg sodium per 500 ml after every second station.
• Post-race — replace ~150 % of weight lost with water (1 g sodium / L) plus 30–40 g fast carbs.

Key Pre-Race Supplements

Creatine Monohydrate - 5 g daily keeps stores full for sled pushes, pulls and lunges.

Beta-Alanine - 3–6 g daily for at least four weeks raises muscle carnosine to delay the burn.

Carbohydrate Powder - Mix 30 g cluster dextrin or dextrose in 500 ml water; sip 30–60 min before the gun.

Electrolytes - High-sodium electrolyte supplements (over 600 mg / L) help prevent cramp in longer efforts.

Caffeine - 3–6 mg / kg, 45–60 min out—double flat white or a pre-workout you’ve tested in training.

Should You Take Creatine for HYROX?

Yes. Repeated power stations rely on rapid ATP turnover, and creatine feeds that system. Add a quality creatine supplement to your routine, load with 20 g a day for five days if new, or stay on 5 g daily.

Key Takeaways

A great HYROX result hinges on three basics: carbs, sodium and fluid. Load easy carbs and salt the day before, then sip an electrolyte drink so dehydration never bites.

Daily creatine, beta-alanine and a rehearsed caffeine hit plug the gaps food can’t. Practise this exact routine in training so race day feels familiar—and your stomach stays happy.

Disclaimer: The information above is provided for general educational purposes only and is not intended to diagnose, treat, cure or prevent any condition. Individual nutrition and supplement needs can vary—always consult a qualified health professional before altering your diet, training or supplement routine.