Hyrox Training made simple

7-Day Nutrition Plan for a Male HYROX Athlete

3–5 minutes
A man running made out of vegetables

This plan is tailored to meet the needs of HYROX athletes, balancing energy, recovery, and endurance while optimizing performance. Macronutrient breakdown (approx.):

  • Carbohydrates: 50-55%
  • Protein: 20-25%
  • Fats: 20-25%

Daily Water Intake:

  • Aim for 3-3.5 liters/day, increasing to 4+ liters on intense training days.
  • Include electrolytes (sodium, potassium, magnesium) during and after workouts.

Day 1: Foundation

Goal: Energy boost and muscle recovery post-training.
Training: Endurance focus.

Breakfast (7:00 AM):

  • 3 scrambled eggs with spinach, tomatoes, and 1 tsp olive oil.
  • 2 slices of whole-grain toast.
  • 1 orange.
  • 1 cup of black coffee or green tea.

Snack (10:30 AM):

  • 1 banana with 1 tbsp almond butter.
  • 1 handful of mixed nuts.

Lunch (1:00 PM):

  • Grilled chicken breast (150 g).
  • 1 cup quinoa.
  • Steamed broccoli, carrots, and zucchini (1 cup each).
  • 1 tsp olive oil drizzled on vegetables.

Pre-Workout Snack (4:30 PM):

  • 1 rice cake with 1 tbsp peanut butter.
  • 1 small apple.

Dinner (7:30 PM):

  • Baked salmon (150 g) with lemon and herbs.
  • Sweet potato mash (1 cup).
  • Asparagus (steamed, 1 cup).

Evening Snack (9:30 PM):

  • Low-fat Greek yogurt (150 g) with a drizzle of honey and chia seeds.

Day 2: Strength Training

Goal: Build strength with adequate protein and carbs.

Breakfast (7:00 AM):

  • Overnight oats (½ cup oats, 1 scoop whey protein, 1 tbsp chia seeds, almond milk).
  • Topped with berries and 1 tbsp almond butter.

Snack (10:30 AM):

  • Hard-boiled egg.
  • 1 whole-grain cracker.

Lunch (1:00 PM):

  • Grilled turkey burger (no bun).
  • Quinoa salad (1 cup) with cherry tomatoes, cucumber, and feta.
  • Mixed greens with balsamic dressing.

Pre-Workout Snack (4:30 PM):

  • 1 banana and 1 handful of almonds.

Dinner (7:30 PM):

  • Beef stir-fry (150 g lean beef) with mixed veggies (bell peppers, onions, snap peas).
  • Brown rice (1 cup).

Evening Snack (9:30 PM):

  • Cottage cheese (100 g) with ½ sliced peach.

Day 3: Recovery Day

Goal: Focus on anti-inflammatory foods and muscle repair.

Breakfast (7:00 AM):

  • Avocado toast (1 slice whole-grain bread, ½ avocado).
  • Poached egg.
  • 1 grapefruit.

Snack (10:30 AM):

  • 1 handful of walnuts.
  • 1 small pear.

Lunch (1:00 PM):

  • Grilled cod (150 g).
  • Sweet potato wedges (1 cup).
  • Steamed green beans (1 cup).

Afternoon Snack (3:30 PM):

  • Protein smoothie: 1 scoop whey protein, spinach, ½ frozen banana, almond milk.

Dinner (6:30 PM):

  • Roast chicken thigh (skinless, 150 g).
  • Quinoa (1 cup).
  • Steamed kale and mushrooms (1 cup).

Evening Snack (9:00 PM):

  • 1 square of dark chocolate (85%) and a handful of blueberries.

Day 4: High-Intensity Training

Goal: Fuel performance with fast-digesting carbs pre-workout and protein post-workout.

Breakfast (7:00 AM):

  • Protein pancakes: 2 eggs, 1 scoop whey, ½ banana.
  • Drizzle of honey.
  • 1 cup black coffee.

Snack (10:30 AM):

  • 1 granola bar (low sugar, high protein).

Lunch (1:00 PM):

  • Grilled shrimp (150 g).
  • Couscous (1 cup).
  • Roasted zucchini and bell peppers (1 cup).

Pre-Workout Snack (4:30 PM):

  • 2 Medjool dates.
  • 1 rice cake with honey.

Dinner (7:30 PM):

  • Grilled turkey breast (150 g).
  • Mashed parsnips (1 cup).
  • Steamed spinach and asparagus (1 cup).

Evening Snack (9:30 PM):

  • 1 boiled egg and 1 small handful of almonds.

Day 5: Mobility and Recovery

Goal: Replenish glycogen stores and support joint health.

Breakfast (7:00 AM):

  • Chia pudding (3 tbsp chia seeds, almond milk, topped with berries and 1 tsp honey).

Snack (10:30 AM):

  • 1 apple and a handful of walnuts.

Lunch (1:00 PM):

  • Baked trout (150 g).
  • Wild rice (1 cup).
  • Steamed carrots and green beans (1 cup).

Afternoon Snack (3:30 PM):

  • 1 rice cake with almond butter and banana slices.

Dinner (6:30 PM):

  • Roast turkey breast (150 g).
  • Mashed sweet potato (1 cup).
  • Sautéed Brussels sprouts (1 cup).

Evening Snack (9:00 PM):

  • Greek yogurt (150 g) with a handful of granola.

Day 6: Long Training Day

Goal: Prioritize sustained energy and quick recovery.

Breakfast (7:00 AM):

  • Oatmeal (½ cup oats, almond milk, 1 tbsp honey, sliced banana, and a sprinkle of flaxseeds).

Snack (10:30 AM):

  • 1 boiled egg and a handful of dried fruit.

Lunch (1:00 PM):

  • Grilled chicken (150 g).
  • Roasted sweet potato cubes (1 cup).
  • Mixed greens with olive oil and balsamic.

Pre-Workout Snack (4:30 PM):

  • 1 small banana and 2 rice cakes with peanut butter.

Dinner (7:30 PM):

  • Grilled salmon (150 g).
  • Quinoa (1 cup).
  • Steamed broccoli and carrots (1 cup).

Evening Snack (9:30 PM):

  • Cottage cheese (100 g) with pineapple chunks.

Day 7: Taper/Light Training

Goal: Maintain energy levels without overeating.

Breakfast (7:00 AM):

  • Smoothie: 1 scoop whey protein, almond milk, frozen berries, spinach, and 1 tbsp flaxseed.

Snack (10:30 AM):

  • 1 rice cake with almond butter.

Lunch (1:00 PM):

  • Grilled turkey breast (150 g).
  • Couscous salad with chopped cucumber, tomatoes, and olive oil (1 cup).

Afternoon Snack (3:30 PM):

  • 1 boiled egg and a handful of cashews.

Dinner (6:30 PM):

  • Baked chicken thigh (skinless, 150 g).
  • Brown rice (1 cup).
  • Sautéed spinach with garlic (1 cup).

Evening Snack (9:00 PM):

  • 1 square of dark chocolate and a handful of berries.

Additional Notes:

  • Supplements (if applicable): Creatine (5 g/day), Omega-3, Vitamin D, Magnesium, and a high-quality multivitamin.
  • Adjust portion sizes based on training intensity and hunger levels.
  • Use intra-workout drinks (carbs + electrolytes) for sessions longer than 90 minutes.

As always, this is just an example of a nutrition plan, but everyone is different, so everyone should customize it to their likes and preferences.

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