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.

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.

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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.