Nutrition & Recovery Guide
Optimize your performance with proper nutrition and recovery strategies
Nutrition Guidelines
24-48 hours before
Pre-Race Nutrition
What to eat 24-48 hours before your HYROX competition
- Increase carbohydrate intake 2-3 days before
- Last main meal 3-4 hours before start time
- Light snack 1-2 hours before (banana, energy bar)
- Stay hydrated with electrolytes
- Avoid new or unfamiliar foods
During competition
Race Day Nutrition
Fueling strategies for optimal performance during HYROX
- Sip water between stations
- Energy gel every 2-3 stations
- Electrolyte drink mid-race
- Small carb source if needed
- Listen to your body
0-48 hours after
Post-Race Recovery
Optimize recovery with proper nutrition after HYROX
- Protein shake within 30 minutes
- Balanced meal within 2 hours
- Rehydrate with electrolytes
- Carbs to replenish glycogen
- Anti-inflammatory foods
Recovery Strategies
24-48 hours post-race
Active Recovery
Light activities to promote recovery and reduce soreness
- Light 20-30 minute walk
- Gentle stretching routine
- Light mobility work
- Swimming or water jogging
- Easy cycling session
Immediately post-race
Recovery Techniques
Physical recovery methods to speed up recovery
- Foam rolling major muscle groups
- Compression garments usage
- Ice bath or contrast therapy
- Professional massage
- Adequate sleep (8-9 hours)
Week after race
Mental Recovery
Mental strategies to process and recover from competition
- Performance reflection
- Goal reassessment
- Meditation or mindfulness
- Light social activities
- Planning next training block