What supplements help with HYROX performance?

Creatine (3–5 g daily), beta-alanine (3–5 g daily), pre-race caffeine (3–6 mg/kg), sodium for hydration, and vitamin D3+K2 if you live in Vancouver. Skip BCAAs, exogenous ketones, and most pre-workouts.

How much protein do HYROX athletes need?

1.6–2.2 g per kg of bodyweight per day, split across 4 meals of 30–50 g. Spread it across breakfast, lunch, post-training, and dinner instead of dumping it all at dinner.

HYROX Nutrition Guide for Vancouver Athletes

HYROX Nutrition Guide for Vancouver Athletes from CrossFit BC. Daily macros, race-week carb loading, hydration, supplements, and the exact pre-race breakfast our HYROX coaches recommend. Built for Vancouver athletes.

Written by:: Stephen Tyler, Director of Coaching · CrossFit BC
Section:: HYROX
Reading time:: 10 min
Topics:: hyrox nutrition, hyrox carb loading, hyrox race fueling, hyrox supplements, hyrox vancouver, hybrid athlete nutrition
Published:: Wednesday, May 6, 2026
Last updated:: Tuesday, August 25, 2026

The HYROX Nutrition Guide: What to Eat to Race Faster

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How many carbs do HYROX athletes need per day?

Between 4 and 7 grams per kg of bodyweight depending on training block. Base blocks need 4–5 g/kg, race-specific blocks need 6–7 g/kg, and race week climbs to 7–8 g/kg by 48 hours out.

What should I eat the morning of a HYROX race?

A familiar high-carb low-fibre breakfast 3 hours before start. Our template: 80–100 g dry oats with banana, honey, and whey, plus 500 ml of electrolyte water. Top up with a banana 60 minutes out and a gel 15 minutes out.

Should HYROX athletes carb load before a race?

Yes. Climb to 7–8 g of carbs per kg of bodyweight in the 48 hours before race day, drop fat and fibre, and expect 1–2 kg of water weight gain — that is stored glycogen and water working exactly as intended.