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Good race-day nutrition actually starts a couple of days out. The idea is simple: top up your energy stores and keep your stomach happy.
Start eating more carbs than usual — rice, pasta, bread, potatoes, oats, bananas. Ease off on high-fibre and fatty foods so your gut is settled on race morning.
Eat 3-4 hours before your start time. Keep it simple: porridge with banana and honey, toast with jam, or rice cakes with nut butter. Add a bit of protein and keep fat and fibre low.
A small snack — a banana, an energy gel, or a sports drink. Sip some water or an electrolyte drink. Nothing fancy, nothing new.
Most Hyrox races take around 60-120 minutes. That is long enough for a little mid-race fuel to make a real difference, especially in the last few stations when fatigue hits hardest.
One gel around the halfway mark (after station 3 or 4) is enough for most people. Isotonic gels are the easiest option — no water needed to wash them down.
Use the short transitions between the run and the next station. You have a few seconds — enough for a gel or a quick sip.
Drink when you are thirsty. Most venues have water stations between rounds. An electrolyte drink is better than plain water as it replaces the salt you lose through sweat.
Here is what a typical race day might look like for a 10:00 AM start. Adjust based on what works for you.
Big bowl of porridge with banana, honey, and a glass of orange juice.
Arrive at the venue. Sip an electrolyte drink over the next hour.
Final snack — a banana or half an energy bar.
Warm up. Last sips of water.
Race start.
Halfway point — take a gel and sip water at the next station.
Finish! Grab a recovery drink or chocolate milk.
Full recovery meal — chicken, rice, veg, and tart cherry juice.