HYROX Nutrition: The ultimate strategy for performance

HYROX is not like other sport events. It's a new concept that has been all the rage for the past few months, a unique, hybrid format that breaks the mold between pure endurance and functional strength. Unlike traditional endurance sports (running, cycling, trail running, triathlon), the nutritional strategy is completely different. Let's take a closer look.

If you're preparing for a HYROX competition, you've probably already figured this out. You barely eat anything during the race itself, which lasts between 50 and 110 minutes depending on your level. That's far too short. Everything hinges on what happens beforehand: nutrition, glycogen stores, hydration, and the quality of your supplements.

Here is the complete guide to understanding how to perform in HYROX thanks to adapted nutrition, and how to optimize your reserves before the big day.

HYROX: an explosive sport

HYROX alternates between an 8km run and 8 functional workshops :

SkiErg (1000m) : mimics the movement of cross-country skiing. Pull powerfully downwards using your arms, triceps, back, and core. It's an explosive exercise that gets your heart pumping right from the start and heavily engages your upper body: back, triceps, abs, coordination, and rhythm.
Sled Push (50m) : The athlete pushes a heavily loaded sled over a set distance.
Weight training is significant, especially in the Pro category. It's one of the most lactic acid-intensive exercises. It requires pure strength, but also good technique to avoid exhaustion of the quadriceps, glutes, calves, and core.
Sled Pull (50m) : This time, you have to pull the sled towards you, either by walking backward or alternating between pulling and running. The movement emphasizes back strength and proper positioning technique. It requires: back strength, a solid grip, and a high cardiovascular workout due to the changes in posture. Muscles worked: back, biceps, forearms, glutes.
Burpees Broad Jumps (80m) : An explosive mix: 1 burpee + a long jump with repetitions over the prescribed distance. This is one of the most demanding movements of the event, combining impact, frequency, and enormous energy expenditure. Work: maximum cardio, explosiveness, leg strength, core stability.
Rowing (1000m ): After burpees, moving on to the rowing machine is as much a mental challenge as a physical one. Rowing is a complete exercise that works 80% of the body. Keys to success: a steady pace, strong leg power, and proper breathing to avoid lactic acid buildup. Muscles engaged: legs, back, core, shoulders.
Farmer's Carry (200m) : The athlete carries two kettlebell-type weights (2x24 or 32Kg for men depending on the category and 2x16 or 24Kg for women) over a certain distance. This is an exercise in grip, stability, and functional strength. Key points: maintain grip, keep shoulders locked, and move forward without stopping. Muscles used: forearms, trapezius, core, glutes.
Lunges with a pack (100m) : Perform lunges while walking forward with a loaded pack on your back or shoulders. This exercise will literally destroy your thighs if your glycogen stores are low. Required qualities: quadriceps strength, hip stability, local muscular endurance. Muscles involved: quadriceps, glutes, hamstrings, core.
Wall Balls (100) : The last exercise, often the most dreaded! You have to perform a full squat and then throw a 6-9 kg ball to a set height. The movement must be fluid despite fatigue. Why is it difficult? Because it's a combination of: very high cardio, accumulated fatigue, and necessary coordination. Muscles worked: thighs, glutes, shoulders, back, arms, abs.

What makes HYROX so demanding is not just the succession of efforts:
It's the combination of very high cardio, lactic acid spikes, and strong joint stresses.

The body is asked:

Glycogen to fuel sustained effort throughout the duration of the HYROX
Strength to push/pull heavy things
Coordination is key to maintaining technical cleanliness.
A nervous system honed to maintain the pace.

It's a very intense sport, so the nutritional preparation must be too.

The preparation phase

The strategic importance of glycogen reserves before a HYROX race

Since the effort lasts around an hour, most athletes consume no carbohydrates during the event. No gels. No bars. No drinks between stations except possibly at the rowing machine (station 5).

Glycogen stores (400–500g in the muscles and 100g in the liver) become your sole reservoir for a total of more or less 2000 kcal, which is more than enough energy to sustain a HYROX without additional intake.

It is therefore imperative that the reserves are full at the start.

The HYROX nutritional strategy: Load up on carbohydrates 24 to 48 hours before the event and stabilize blood sugar in the morning. The most effective foods include: rice, pasta, quinoa, sweet potato, oats, honey, ripe fruit, and Mulebar natural energy compote (easily digestible, low fiber, optimal glycemic index) at a rate of 8 to 10 g of carbohydrates per kg of body weight the day before.

Avoid fiber and fats

Fiber plays an important role in a balanced diet, but the day before a competition, it can become a source of discomfort. Excessive consumption can lead to bloating, gas, or a feeling of heaviness—exactly what you want to avoid on the day of your HYROX.

For this reason, it is best to opt for low-fiber carbohydrates the day before: white rice, white pasta, white bread, compotes, semolina, potatoes… Avoid whole grains, legumes and very fibrous vegetables as much as possible, which slow down digestion.

The same logic applies to fats: since they require more digestive work, it's best to reduce your intake before the race. Meals that are too fatty (burgers, pizzas, rich meats) can disrupt your digestive comfort and hinder your performance. In short: save your "treats" for after the race!

Collagen: the key supplement to protect your knees, tendons and connective tissues

HYROX exercises are traumatic for the joints: Sled Push, Sled Pull, lunges, burpees, wall balls… Hundreds of movements are repeated under load.

Collagen is one of the most scientifically validated supplements for strengthening tendons, supporting joints, reducing repetitive stress injuries, and improving tissue recovery.

For optimal HYROX effect: 5 to 10g of collagen + 1000mg of vitamin C 30 to 45 minutes before workouts.

Vitamin C activates collagen synthesis in the tendon during sledding. It's a scientifically proven supplement to reduce knee pain, improve stability, and increase power in sled riding.

Omega-3: an asset for recovery, the nervous system and mobility

HYROX puts the nervous system under stress: power, rapid transfers, high intensity. Omega-3s , on the other hand, support muscle recovery, joint mobility, inflammation reduction, and the nervous system (coordination and stability of movement).

A daily intake of 1g of Omega-3 (EPA + DHA) is ideal 4 to 8 weeks before the event.

Many HYROX athletes testify that Omega-3s reduce glute/quadriceps soreness after lunges, improve consistency on wall balls, and decrease chronic tendon pain.

During the competition: why do we consume almost nothing?

Unlike marathons or trail running, the effort time is short, the transitions are immediate, the heart rate is very high, and the digestive system is “switched off”.

Result: eating or drinking while taking HYROX slows down and causes discomfort.

This is why energy bars, gels, and drinks are not suitable (except for double (pair) formats, which are longer). In this case, it is advisable to take an energy gel during the rowing portion to avoid a final drop in blood sugar and maintain focus during the wall balls, where aiming is also important to avoid no-reps.

Hydration is simple but crucial!

If the effort lasts around an hour, you should arrive hydrated, with the right electrolyte levels and an optimal sodium/potassium balance.

The winning strategy: 500ml of water + electrolytes 2–3 hours before, possibly 200ml just before departure if the temperature is hot, and nothing during (except in case of doubles, breaks or high heat).

Electrolytes are important because they stabilize muscle contraction, heart rate, neuromuscular fatigue levels, and prevent "tetany" on the Sled Push and Lunges.

After the event, replenish glycogen stores during the metabolic window

After a HYROX workout, muscle and liver glycogen stores are almost completely depleted. During the metabolic window (the 30 to 60 minutes following exercise), muscles are in an ideal state to quickly absorb carbohydrates and replenish their stores. Taking advantage of this phase allows for faster recovery, reduced muscle soreness, a quicker return to full energy, and better preparation for subsequent workouts. Combining carbohydrates with a source of protein (protein bar or drink) or collagen further enhances glycogen resynthesis and the repair of tissues stressed during the explosive HYROX workouts.

THE Magnesium: the anti-cramp and anti-fatigue supplement

Magnesium optimizes muscle contraction, prevents cramps, protects against nervous system shutdown at the end of exertion, and improves nighttime recovery.

Recommended dose: 150mg, every night, for the 4 weeks preceding the competition.

Conclusion: HYROX is a very demanding sport, therefore nutrition must be carefully managed.

What differentiates HYROX from a marathon, a trail run, or a triathlon is that it is based on:

✔ Maximum glycogen reserves
✔ Strong joints
✔ Rapid nerve recovery
✔ A hydrated body with stable electrolytes

This is precisely why the following additions become key:

Mulebar Collagen strengthens joints and tendons
Omega-3 Mulebar improves recovery, inflammation, and mobility
Magnesium Mulebar limits contractions and supports the nervous system
Mulebar electrolytes improve hydration
Mulebar fruit compotes increase carbohydrate intake the day before or the morning of the event