Hyrox Training made simple

HYROX 7-Day Nutrition Plan for Female Athlete

3–4 minutes
A woman running made out of vegetables

Here you have an example of a detailed nutrition plan for an entire week. In this case we’ve chosen a mid-aged Female athlete who trains for an Open division and has a full time job, so Hyrox is not the only thing in her life.

Remember, this is only an example, customize it to your needs and likes!

Key Considerations:

  • Goals: Optimize endurance, strength, and recovery for HYROX demands, balancing carbohydrates, proteins, and fats while ensuring adequate hydration and micronutrient intake.
  • Caloric Needs: Estimated Total Daily Energy Expenditure (TDEE) ~2,200 kcal/day (adjusted for training load).
  • Macronutrient Breakdown: 50% carbs, 25% protein, 25% fats.
  • Hydration: At least 2.5–3 liters of water daily, with electrolytes on training days.

Day 1: Base Training Day

Breakfast (Pre-Workout)

  • 1 cup cooked oatmeal topped with 1 tbsp almond butter, 1 banana, and a drizzle of honey.
  • 1 boiled egg.
  • Coffee or green tea.

Mid-Morning Snack

  • Greek yogurt (150g) with a handful of mixed berries and 1 tsp chia seeds.

Lunch

  • Grilled chicken breast (120g).
  • Quinoa salad with cherry tomatoes, cucumber, parsley, olive oil, and lemon.
  • Steamed broccoli (1 cup).

Afternoon Snack

  • 1 apple with 10 raw almonds.

Dinner

  • Baked salmon (150g).
  • Sweet potato (1 medium) with a sprinkle of cinnamon.
  • Steamed asparagus and spinach (1 cup each).

Day 2: Speed/Interval Training Day

Breakfast (Pre-Workout)

  • 2 slices whole-grain toast with 1 tbsp peanut butter and 1 tbsp jam.
  • 1 boiled egg.
  • Black coffee.

Mid-Morning Snack

  • Smoothie with whey protein (25g), almond milk, spinach, frozen mango, and 1 tsp flaxseed.

Lunch

  • Grilled turkey breast (120g).
  • Brown rice (1/2 cup) with a sprinkle of sesame seeds.
  • Mixed greens with olive oil and balsamic vinegar.

Afternoon Snack

  • Carrot and celery sticks with 2 tbsp hummus.

Dinner

  • Stir-fried tofu and vegetables (bell peppers, zucchini, onions) with tamari sauce.
  • 1/2 cup cooked soba noodles.

Evening Treat

  • 1 square of dark chocolate (85% cocoa).

Day 3: Recovery/Light Training Day

Breakfast

  • Overnight oats with almond milk, 1 tsp honey, cinnamon, and blueberries.
  • 1 boiled egg.

Mid-Morning Snack

  • 1 handful of walnuts and a small pear.

Lunch

  • Grilled chicken salad with spinach, arugula, avocado, pumpkin seeds, and lemon-tahini dressing.
  • 1 slice of whole-grain bread.

Afternoon Snack

  • Cottage cheese (100g) with cucumber slices.

Dinner

  • Grilled cod (150g).
  • Roasted vegetables (eggplant, zucchini, and peppers) with olive oil.
  • 1/2 cup cooked millet.

Day 4: Endurance Training Day

Breakfast (Pre-Workout)

  • 1 slice whole-grain toast with avocado and a poached egg.
  • 1 orange.
  • Black coffee.

Mid-Morning Snack

  • Protein bar (~20g protein, low sugar).

Lunch

  • Lentil soup with carrots, celery, and spinach.
  • 1 slice whole-grain bread.
  • Side of mixed greens with olive oil.

Afternoon Snack

  • Handful of trail mix (unsweetened dried fruit and nuts).

Dinner

  • Grilled chicken breast (150g).
  • Brown rice (3/4 cup).
  • Steamed broccoli and carrots (1 cup).

Day 5: Strength Training Day

Breakfast

  • Protein pancakes (2 scoops whey protein, 1 egg, and 1/4 cup oats) topped with Greek yogurt and fresh berries.
  • Black coffee.

Mid-Morning Snack

  • 2 rice cakes with almond butter.

Lunch

  • Grilled beef steak (150g).
  • Mashed sweet potato (3/4 cup).
  • Sautéed green beans with garlic.

Afternoon Snack

  • Low-fat cheese (30g) and 1 slice of whole-grain bread.

Dinner

  • Grilled shrimp stir-fry with jasmine rice and mixed vegetables (snap peas, carrots, mushrooms).
  • 1 tsp sesame oil.

Day 6: Rest/Active Recovery Day

Breakfast

  • Smoothie bowl with frozen banana, spinach, almond milk, and a scoop of plant-based protein, topped with granola and kiwi slices.

Mid-Morning Snack

  • 1 boiled egg and a handful of cherry tomatoes.

Lunch

  • Chickpea salad with cucumber, red onion, parsley, and lemon-olive oil dressing.
  • Grilled chicken breast (120g).

Afternoon Snack

  • Greek yogurt with honey and walnuts.

Dinner

  • Baked trout with dill and lemon.
  • Quinoa (1/2 cup) with steamed green beans and roasted Brussels sprouts.

Day 7: Competition Simulation Day

Breakfast (2 Hours Pre-Simulation)

  • 1 cup oatmeal topped with banana slices, honey, and almond butter.
  • Black coffee or green tea.

Mid-Morning Snack

  • Pre-event energy gel or a small banana.

Post-Simulation Recovery Meal

  • Grilled chicken wrap with whole-grain tortilla, avocado, spinach, and tomato.
  • Side of roasted sweet potatoes.
  • Electrolyte-rich drink.

Dinner

  • Grilled salmon (150g).
  • 1 cup wild rice.
  • Steamed mixed vegetables (broccoli, carrots, zucchini).

Supplements (If Applicable)

  1. Protein Powder: 25g post-training to support muscle recovery.
  2. Electrolytes: During high-sweat training days.
  3. Omega-3: For inflammation reduction (1,000mg/day).
  4. Vitamin D & Magnesium: To support bone health and recovery.

This plan can be adjusted based on specific training schedules or dietary preferences. Let me know if you’d like modifications!

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