What to eat and supplement for optimal Hyrox performance: A comprehensive guide.

There’s simply no hiding in Hyrox. It’s the ultimate test of functional strength and aerobic conditioning. If you’re not dialled into how you eat, fuel and recover you’ll feel it. Trust me, I’ve been there. The difference between surviving and smashing it often comes down to smart nutrition choices. This is your guide to Hyrox performance nutrition, written from the heart, backed by science, and lived in the trenches of training blocks and race days.

Let’s break down what to eat and take for Hyrox, and how the Xendurance lineup—specifically Lactic Acid Buffer, Creatine, and Immune Boost—can elevate your game.

Nutrition: Building the base for Hyrox output

Think of your nutrition like building a pyramid: the base is everyday whole food choices. You want carbs (oats, sweet potato, fruit) to top up glycogen, proteins (eggs, lean meats, plant proteins) for recovery and muscle integrity, and healthy fats (nuts, seeds, olive oil) for hormonal balance and energy support.

But Hyrox isn’t a steady-state run. It’s anaerobic spikes, muscle fatigue, and endurance in alternating doses, so your diet needs to match that.

Pre-race meals should be high in low-GI carbs and moderate protein. No mystery ingredients. Just fuel that won’t sit heavy or crash your blood sugar. Something like porridge, banana, a dash of honey, or a bagel with nut butter an hour or two out.

During long sessions or just before the starting gun? A rapid carb source like dextrose or glucose polymers can help top up liver glycogen and delay central fatigue. And electrolytes? Essential. Hyrox is sweaty old game…

 

Let’s take a look at a supplement stack that actually works

Here’s the difference between a smart supplement strategy and a random cabinet of hype: results backed by science.

I’ve built this stack over two years of training blocks, races, deloads, and rebuilds and this trio never leaves the shelf.

1. Lactic Acid Buffer: Beat the burn

Ever had that moment during the sled push where your quads scream and your lungs feel like you’re breathing through a straw? That’s not just lactic acid, that’s hydrogen ion accumulation dropping your muscle pH and sabotaging power output.

Xendurance’s Lactic Acid Buffer is built around a proprietary mix of alkaline minerals, beta-alanine, and key electrolytes designed to buffer that burn.

Why it matters:
A 2015 meta-analysis published in Sports Medicine showed that beta-alanine supplementation significantly improves exercise performance, especially in tasks lasting 1–4 minutes—aka Hyrox intervals.

Another study in the Journal of the International Society of Sports Nutrition (2018) demonstrated that chronic buffering can improve time-to-exhaustion in high-intensity athletes by up to 13%.

Real-world result: I can now push harder into zones 4–5 without redlining early. That mental shift in knowing your legs won’t give out first is a game-changer.

2. Creatine: Pure power and repeatability

Most people still associate creatine with selfie-taking gym bros and bulking up for Marbs, but in reality, it’s one of the most heavily researched sports supplements in the world, and it has huge implications for Hyrox athletes.

Why it matters:
A 2021 review in Nutrients confirmed that creatine supplementation improves repeated sprint performance, maximal strength, and muscle recovery. It also boosts phosphocreatine stores in the muscle, which is crucial for events requiring short bursts of power—like burpee broad jumps, sled pulls, or wall balls.

And the best part? Creatine can lower markers of muscle damage (like creatine kinase) and reduce DOMS (delayed onset muscle soreness), meaning you bounce back faster for your next session.

Xendurance’s creatine formula is clean, easily absorbed, and doesn’t come with the usual bloating some people fear. I take 5g daily, rain or shine, and my output in repeat efforts is measurably sharper.

3. Immune: Don’t let the wheels fall off

Training stress + travel + hard sessions + bad sleep = immune system chaos.

Why it matters:
A landmark study in Exercise Immunology Review (2019) noted that intensive training suppresses immune function, particularly reducing salivary IgA levels, which protect your respiratory tract. Athletes in peak season are more susceptible to colds, sore throats, and low-level inflammation.

Xendurance Immune includes beta-glucans, zinc, and plant-based antioxidants which are proven to support immune resilience under heavy training loads. A 2013 trial in Medicine & Science in Sports & Exercise showed that beta-glucan supplementation reduced URTI (upper respiratory tract infection) incidence by over 30% in endurance athletes.

Personal insight? I used to get run down every 4 - 6 weeks during peak volume. Since adding Immune daily, I’ve gone entire 10 - 12 week blocks without a single missed session due to illness.

 

What to eat and take for Hyrox: Timing is everything

• Morning Training? Wake up with complex carbs + a shot of electrolytes. Take Creatine and Lactic Acid Buffer 30–60 min pre-workout.
• Evening Session? Same buffer + creatine protocol. Focus on lighter, carb-rich meals with hydration throughout the day.
• Post-Workout? Protein + creatine within 30 minutes. Add in Immune before bed to support overnight recovery.
• Race Day? Don’t gamble—go with what you’ve tested. I follow my usual stack: buffer, sip carbs early, Creatine with breakfast, and Immune right after the race to protect recovery.

Hyrox is part mental, part engine, part grit. But it's also about systems. If you're just guessing with your nutrition and hoping your body shows up on race day, you’re rolling the dice and closing your eyes, my friend.

Dial in your Hyrox performance nutrition the way you fine-tune your sled technique. Use ingredients with proven effects, tested dosages, and clean labels. Xendurance’s lineup isn’t just about stacking supplements, no Sir, it’s about building a system that delivers when it counts.

From one Hyrox athlete to another - fuel with intention. Race with purpose. And recover like your next PB depends on it. Because it does.

See you at the start line.