HYROX training isn’t just about surviving lung-crushing runs and lifting extreme weights. You need to work just as hard on your diet in order to crush HYROX. This includes timing your meals well and balancing carbs and proteins efficiently.

So, how much protein and carbs do you really need for HYROX? It is high time to ditch the myth that suggests endurance athletes require carbs and strength athletes require protein. When it comes to HYROX athletes, you need a mixture of both — carbs for peak performance, protein for max recovery.

That’s not all. A clean HYROX diet also focuses on proper hydration and consistent energy. For most athletes, this translates to 1 gram of protein per pound of body weight. This can be divided between three to five meals, consuming around 30-40 grams of protein per meal.

The best way to consume this high level of protein is to opt for high-quality protein sources. These include whole foods like chicken, fish, cottage cheese, and Greek yogurt. However, you can also opt for a scoop of protein powder mixed in water, milk, or juice for an easier and cheaper protein alternative.

As for carbs, the target should be around 45-60 grams per meal. Opt for complex carbs rather than quick-digesting carbs, especially before and after training sessions.

Wondering is there could be a simple hack to remember nutrition during HYROX?

Optimal Macro Ratios for Peak Performance

• Eat 40% carbs (helps with racing and training)
• Eat 30% protein (helps support muscle and recovery)
• Eat 30% fat (for basic functioning)

Of course, it's not just about what you put in your mouth, but also how you train.

Ideal Training for HYROX

HYROX is a combination of strength, endurance, and functional fitness. The ideal training includes hybrid workouts like running, strength training, functional conditioning, and core and mobility training. The sessions are carried out about four to six times per week while smartly balancing strength, cardio, and recovery.

It is also important to focus on hybrid training sessions, as HYROX typically requires you to have enough strength to push sleds and carry weights. The majority of your energy would, however, go into running long distances. This consists of running 1000-meter chunks of almost five miles while intermittently performing weighted lunges, heavy lifts, and farmer’s carries.

There you have it. HYROX training is not for the weak, but with the right kind of diet plan and training, it can be accomplished.

So, do you think you are ready to take on the next HYROX challenge? Let us know in the comments below.

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Written by

Avantika Das

Edited by

Ashvinkumar Patil