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PEHow to fuel for HYROX (your complete guide👇🏻)
1️⃣ The Day Before = Carb Load + Hydration
🥯 Aim for 7–8g carbs/kg BW → for a 65kg athlete, that’s ~450–520g carbs.
🧃Think: white rice, pasta, crumpets, cereal, white bread, juice, sports drinks.
💧 Hydration goal: 50ml/kg BW. Add electrolytes if you’re a heavy sweater. ⚡️
2️⃣ Race Morning = Pre-Race Fuel
⏰ 2-3hrs before, have a pre race meal
🍌 1–1.5g carbs/kg BW (e.g. 2 crumpets with honey, a banana + juice, or low-fibre cereal + milk)
☕ 30-60min before: carb primer (banana, lollies or energy gel) + optional caffeine hit: 1–3mg/kg (coffee, pre workout, nodoz)
3️⃣ Mid-Race = Small Boost If Needed
💥 Take an energy gel or lollies halfway (or do a 5-sec carb rinse with sports drink if you can’t stomach food)
🎯 TLDR: Fuel = performance. Don’t under-eat. Don’t under-drink. Show up ready to send it 💥
For more race-day tips from a performance dietitian, follow along 🚀
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#HYROX #HYROXNutrition #RaceDayFuel #PerformanceDietitian #SportsNutritionist
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