Nutrition for Hyrox vs CrossFit: Fueling Two Different Demands

Core Difference: Intensity vs Duration

CrossFit

Shorter, high-intensity sessions (5–20 minutes), frequent power outputs, high glucose/anaerobic demand. Eat to support maximal efforts and fast recovery between intense sessions.

Hyrox

Longer events (60–90 minutes) with repeated runs and functional stations. Eat to sustain steady energy, maintain glycogen, and preserve technique late in the race.

Macronutrient Priorities (Simple Rules)

Protein — Both Sports

1.6–2.2 g/kg/day

Supports muscle repair, recovery, and immune function.

Carbohydrates — Sport-Specific Emphasis

CrossFit: Moderate-to-high carbs around sessions (pre & post) to top up anaerobic capacity.

Hyrox: Higher continuous daily carbs and targeted in-race carbs to replenish glycogen for long-duration performance.

Fats

Steady intake for recovery, hormones, and long-session energy; don't overcut fat for either sport.

Hydration & Electrolytes

Critical for both, especially Hyrox due to long duration and sweat losses.

Pre-Workout Fueling (60–90 Minutes Out)

CrossFit (Short, Intense WODs)

• Small, carb-focused snack: banana + handful of oats or toast with honey
• Keep it small so you don't feel heavy but you have fast energy available

Hyrox (Long Sessions / Race Day)

• Larger, easily digestible carbs 2–3 hours before (bowl of oats with banana, small yogurt + fruit)
• 30–60 minutes pre-start: small carb (half a banana or 30g energy gel) to top off glycogen

In-Session / Race Fueling

CrossFit

• Rarely needs intra-WOD carbs (unless doing multiple long sessions), so focus on pre/post nutrition
• For multiple sessions or long competitions, 20–30g carbs between sessions helps

Hyrox

In-race fueling can matter, especially if you target a sub-75 minute finish or regularly race multiple events.

Practical approach: 30–60g carbs per hour from gels, chews, or sports drink. Sip small amounts at transition points.

Important: Practice this in training to avoid gut issues.

Post-Workout Recovery (First 60–120 Minutes)

Timing: Aim to eat a recovery meal/snack within 60 minutes.

Ratio: Rough guideline — 3:1 carbs to protein (fast-refuelling for glycogen restoration), or at minimum ~20–30g protein + quick carbs.

Examples:

• Whey shake + banana (quick and effective)
• Chicken, rice, greens (whole food, easy-to-digest)
• Recovery smoothie: milk/plant milk, oats, protein, berries

Daily Meal Patterns (Simple Frameworks)

CrossFit Athlete Day (Training 1–2x/day, Focus on Intensity)

• Breakfast: eggs + oats + fruit (protein + carbs)
• Lunch: chicken, sweet potato, greens
• Pre-WOD snack: toast/honey or banana
• Post-WOD: shake + piece of fruit
• Dinner: protein + veg + whole grain

Hyrox Athlete Day (Higher Running Volume)

• Breakfast: larger carb portion (oats + fruit + yogurt)
• Mid-morning: carb-rich snack (rice cake + peanut butter)
• Lunch: lean protein + rice/pasta + veg
• Afternoon: small carb snack pre-run (bagel, energy bar)
• Post-run: shake + solids as above
• Dinner: focus on replenishment (protein + carbs + veg)

Hydration Strategy

• Start sessions well-hydrated throughout the day
• Drink to thirst during most training; for long Hyrox sessions or hot environments, add electrolytes
• Simple plan: 500–750ml fluid in the 2 hours before, small sips during exercise and electrolyte drink for sessions >60 minutes

Supplements — What's Practical and Evidence-Backed

• Whey or plant protein powder — convenient, reliable post-session
• Creatine monohydrate (3–5g/day) — helps with repeated power outputs (valuable in CrossFit and Hyrox)
• Beta-alanine, caffeine — situational use (improves buffering and alertness respectively). Test in training
• Electrolyte tablets for long Hyrox simulations and hot days

Race-Day Checklist (Practical & Minimal)

• 2–3 hours pre-race: easy-to-digest carb meal
• 30–60 min pre-race: small carb top-up (gel or banana)
• Carry easily digestible carbs during the race (gels, chews) if race >60 minutes
• Hydrate with electrolyte solution if sweating heavily
• Avoid new foods or supplements on race day

Common Nutrition Mistakes to Avoid

• Experimenting on race day — always trial fueling in training
• Under-fueling for Hyrox — thinking you can rely solely on your CrossFit diet. Hyrox needs extra carbs
• Over-restricting calories — you'll lose performance and recovery ability
• Neglecting gut training — practice gels and drinks during long runs/simulations

Simple 3-Day Sample Meal Plan (Hyrox-Focused)

Day 1 (Easy Day)

• Breakfast: Oats + banana + yogurt
• Lunch: Chicken, quinoa, greens
• Snack: Apple + handful nuts
• Dinner: Salmon, sweet potato, veg

Day 2 (Long Run / High Volume)

• Breakfast: Bagel + peanut butter + honey
• Pre-run: small banana
• During: sips of sports drink or gel as practiced
• Post-run: protein shake + toast
• Dinner: Pasta + lean meat + veg

Day 3 (Intensity / CrossFit WOD)

• Breakfast: Eggs + toast + fruit
• Pre-WOD: small carb (rice cake)
• Post-WOD: shake + fruit
• Dinner: Stir-fry with rice + tofu/chicken

Putting It Together: Practical Rules

1. Use more carbs when training volume/duration increases (especially Hyrox)
2. Keep protein high every day for recovery
3. Hydrate and include electrolytes for long sessions
4. Practice your race nutrition in training so nothing surprises you on event day

Final Takeaways

Nutrition is the silent partner in both CrossFit and Hyrox performance. CrossFit needs timely carbs for explosive work and rapid recovery between intense sessions. Hyrox requires sustained carb availability, practiced in-race fueling, and a focus on endurance-friendly daily nutrition.

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