HYROX Nutrition: What to Eat 2 Weeks Before Race Day
- Alison Martinez
- Oct 20
- 4 min read
If you’ve been putting in the work for your HYROX race - hitting those sled pushes, wall balls, and runs - your next step is to make sure your nutrition supports your performance. The last two weeks leading up to race day can make or break how you feel on the floor.Fuel right, and you’ll start strong, sustain your pace, and finish fast. Get it wrong, and fatigue, cramps, or an upset stomach could hold you back.This guide walks you through how to eat, hydrate, and recover from 14 days out to race morning, so you can arrive energized and confident.
Race Day Essentials
1. Two Weeks Out - Build Your Nutrition Foundation
At this stage, you’re still training hard and need to keep your body well-fueled. The goal is consistency.
Calories & Macros
Eat roughly 15-17 calories per pound of bodyweight (33-37 cal/kg).
Carbs should make up the bulk of your intake - around 4-7 g per kg of bodyweight.
Protein: 1.6-2.2 g per kg for muscle repair and adaptation.
Include healthy fats (avocado, olive oil, nuts) and a variety of colorful veggies for micronutrients.
Hydration
Begin monitoring your sweat rate.
Aim for clear urine most of the day and sip water regularly.
Add electrolytes after heavy sessions.
Timing
Keep meals balanced.
Pre-workout: easy-to-digest carbs with a small amount of protein (banana + almond butter).
Post-workout: carbs + protein in a 3:1 ratio (chocolate milk, or rice with chicken).
Why it matters:These two weeks build your baseline. You’re fueling recovery and learning which foods make you feel your best during training.
2. 10-7 Days Out – Fine-Tuning and Light Taper
Your training volume will start to taper slightly, but you still need to keep glycogen levels up.
Adjustments
Keep intensity high, but reduce overall training load by about 20%.
Continue with 4-7 g carbs/kg; on lighter days, you can stay near the lower end.
Maintain your protein and healthy fats.
Meal Ideas
Oatmeal with whey and berries for breakfast.
Rice bowl with chicken and veggies for lunch.
Salmon, sweet potato, and greens for dinner.
Avoid
Trying new foods.
High-fiber or very spicy meals that could upset your stomach.
Why it matters: You’re setting up your digestive system and energy stores for race week. Consistency beats overhauling your diet.
3. Race Week (6-3 Days Out) - Carb-Up and Recovery
This is when you start your carb-loading phase while reducing training volume by about 40-50%. The goal is to maximize glycogen storage so your muscles are ready to go.
Carbohydrate Loading
Increase carbs to 6-8 g per kg of bodyweight.
Stick to foods your body knows: rice, pasta, potatoes, oats, bread, fruit.
Keep fats and fiber moderate to prevent bloating.
Hydration & Electrolytes
Add electrolyte packets or a sports drink each day.
Limit alcohol and avoid dehydration.
Recovery
Get plenty of sleep.
Light stretching, mobility work, and rest are key.
Sample Meals
Breakfast: oatmeal with banana and honey.
Lunch: turkey sandwich on white bread.
Dinner: pasta with lean chicken and tomato sauce.
Snacks: pretzels, fruit, granola bars.
Why it matters: This is when your body’s energy stores are being topped off. You’re also allowing fatigue to drop while maintaining sharpness.
4. Final 48 Hours - Race Day Fueling
Now it’s all about execution. Nothing new - only proven, simple meals that sit well.
Two Nights Before
Dinner should be high carb, moderate protein, and low fat/fiber.
Think: chicken and rice, pasta with turkey, or sweet potatoes with grilled fish.
The Night Before
Keep portions normal - don’t overeat.
Drink water steadily throughout the evening.
Race Morning
Eat breakfast 2-4 hours before your start time.
Choose foods that digest easily: oatmeal with banana, toast with honey, or a small bagel with peanut butter.
30-60 minutes before, you can have a small carb snack (gel, rice cake, or banana).
During the Race
For events lasting over 60 minutes, aim for about 20-30 g of carbs every 30 minutes (gels, chews, or sports drink).
Sip 150-250 ml of water or electrolyte mix every 15-20 minutes depending on heat and sweat rate.
Post-Race Recovery
Within 30 minutes: consume carbs + protein in a 3:1 ratio to replenish glycogen.
Chocolate milk, smoothies, or a bagel with egg are great options.
Follow up later with a balanced meal - protein, carbs, fats, and veggies.
Why it matters: You’ve trained too hard to risk under-fueling. Executing your nutrition plan gives you the best shot at your personal best.
5. Common Mistakes to Avoid
Overloading on carbs the night before.
Testing new supplements or energy gels on race day.
Forgetting electrolytes, especially in warm conditions.
Skipping breakfast due to nerves.
Eating too much fiber close to race morning.
6. Key Takeaways
Consistency and familiarity win - no surprises on race week.
Hydration and electrolytes matter as much as carbs.
Carb-load gradually, not all at once.
Practice your race-day nutrition during your final workouts.
Prioritize sleep and recovery in the final stretch.
7. Training
Getting ready for HYROX Dallas or another hybrid competition?Book a personal training or nutrition session with our team at AqilFitness Training Solutions in Grand Prairie, TX. Let’s fine-tune your training and fueling strategy so you can perform at your absolute best on race day.
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