What To Eat Before a HYROX Race: Fuel Your Performance Like A Pro

You’ve put in the training hours, nailed your pacing and know each HYROX station inside out - but how you fuel yourself in the final 24 hours can make or break your race day performance. 

The right HYROX diet isn’t complicated, but it does require planning.

Here’s exactly what to eat before a HYROX race to keep energy high, avoid stomach issues and perform at your best. 

What To Eat Before HYROX?

The Day Before: Carb Load, Don’t Overload

HYROX demands a rare mix of endurance and strength, so your body needs to have fully stoked glycogen stores to power you through every kilometre and station.

The day before the race, focus on eating balanced meals built around complex carbohydrates such as rice, oats, pasta, potatoes or quinoa. Combine these with lean protein sources like chicken, fish, eggs or tofu. Add vegetables or fruit for extra vitamins and antioxidants.  

Keep portions moderate - this isn’t the time for a massive carb-fest. Aim to feel comfortably full, not stuffed. Avoid anything greasy or overly rich foods as they can slow digestion. Now is also not the time to experiment with anything new. 

Hydration is just as important. Begin topping up on fluids early in the day and include electrolytes as they will help the body retain the water. A steady intake of around two to three litres across the day will keep you optimally hydrated for race morning.

Race Morning: Keep It Light and Familiar 

On race day itself, the goal is simple: maintain stable energy without upsetting your stomach. 

Eat your main pre-race meal two to three hours before the start. Go for something light, familiar and easy to digest. Something like porridge with banana and honey, white toast with peanut butter or a small bowl of rice with egg or yoghurt is ideal. 

Avoid high fat, spicy or fibrous foods which could cause discomfort mid race. 

If you normally drink coffee, have your usual amount of caffeine, but not any more than usual. This is not the time to introduce new supplements or double up on anything. Continue sipping small amounts of water or an electrolyte drink in the build up and make sure to not gulp large volumes right before you start.  

What To Avoid: Common Pre-Race Mistakes

Many competitors lose their edge and don’t get their best HYROX time not because of training incompetencies, but through last minute nutrition errors.

Don’t skip breakfast because of nerves. It’s all too easy to do, but an empty stomach will not carry you through the intensity of a HYROX race. Absolutely avoid alcohol the day before and also steer clear of high fibre meals that could trigger bloating or cramps. 

But above all, remember the golden rule of race prep: nothing new on race day.

Expert Tip From Le Coach Fitness

At Le Coach Fitness, our athletes treat nutrition like training - consistent, tested and tailored to how their body performs best. Building smart habits around fueling your body not only enhances HYROX race performance but also recovery and progression for your next event. 

If you’re ready to fine tune your training and nutrition for your next HYROX competition, join us at Le Coach Fitness - the best equipped gym in Cambridge.