Fueling for HYROX: What to Eat Before, During, and After Race Day
Whether it’s your first HYROX or your fifth, one thing’s for sure: how you fuel can make a huge difference in how you feel - and perform - on race day. From pre-race breakfast to post-race recovery, here’s how to eat smart and stay strong through every stage of your race challenge.
Before the Race: Build Your Base
Your race-day nutrition starts with breakfast. Aim for a meal rich in complex carbs and moderate protein to give your muscles the energy they need. Think oats with nut butter, toast with eggs, or a smoothie with banana and protein.
If there’s a gap between breakfast and the race start, you’ll want something light but effective to top up your fuel stores. That’s where ampedbar comes in. While it’s not designed for mid-race fueling, it’s a great pre-race option. With plant-based protein, moderate carbs, and a gluten-free formula that’s easy on the stomach, it helps you stay fueled without feeling heavy.
Bonus: It includes maca and ashwagandha, two adaptogens that naturally support energy, calm, and focus - perfect for managing those pre-race jitters.
During the Race: Keep It Simple
Every endurance race - whether it’s a half-marathon or HYROX - is intense, and steady energy is key. During the race, your body needs quick-digesting carbs to keep going strong. This isn’t the time for heavy snacks - opt for simple carb sources like energy gels or chews. These give you fast, functional fuel without slowing you down. If you’re doing a relay or have short breaks between segments, that’s your window to refuel. Just keep it light and fast-absorbing.
Pro tip: If you’re running without pockets, stash your gels under your sweatband or sports bra for quick, no-fuss access mid-race. 🙂
After the Race: Recover Right
Once you cross the finish line, your focus shifts to recovery. Your body needs protein to repair muscles, healthy fats to support recovery, and anti-inflammatory ingredients to reduce soreness.
ampedbar fits in perfectly here. Its plant-based protein helps rebuild muscle, while the adaptogen blend continues to support your body’s stress response. It’s a convenient, gut-friendly option when you’re not quite ready for a full meal but need something to kickstart recovery - and it’s especially helpful for closing the gap between race finish and sitting down for a proper dinner.
Scenario 1 Racing at 10:00 AM
A mid-morning race means you’ll need to fuel early but strategically to avoid feeling too full or running on an empty tank.
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6:30–7:00 AM |
Have a light, balanced breakfast. A great option is an ampedbar smoothie - blend one Peanut-flavored ampedbar with a banana, oats, and almond milk. It’s easy to digest, energizing, and includes adaptogens to help you stay calm and focused. The smoothie delivers approximately 465 kcal, 56g carbs, 18g protein, and 13g fat. |
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8:30–9:00 AM |
Light pre-race snack if needed. This is a great time for an ampedbar - it’s easy to digest, provides plant-based protein and carbs, and includes adaptogens to help you stay calm and focused. |
| 9:45 AM | Optional quick carb boost (like a gel or a few chews) if you’re used to it and want to top off your energy before the start. |
| 10.00 AM | Showtime |
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During the race |
Start fueling with a gel around the 30-minute mark, then continue every 30–45 minutes depending on your pace and energy needs. Remember, gels take about 15–30 minutes to kick in, so plan ahead and always take them with water. |
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Post-race |
After you finish, your body needs protein and anti-inflammatory support. ampedbar is a great option to bridge the gap between finishing and sitting down for a proper meal - it helps kickstart recovery without overwhelming your stomach. |
Scenario 2 Racing at 1:00 PM
If your HYROX race kicks off in the early afternoon, you’ve got time to build a solid fueling foundation:
| 7:30–8:00 AM | Eat a full breakfast with complex carbs and moderate protein - think oatmeal with nut butter and banana, or eggs with toast and avocado. |
| 10:30–11:00 AM | Light snack to top up energy. This is a great time for an ampedbar - it’s easy on the stomach, provides plant-based protein and carbs, and includes adaptogens to help you stay calm and focused. |
| 12:30 PM | Optional small carb boost (like a gel or a juice) if you’re feeling low on energy before the start. |
| 1.00 PM | Showtime |
| During the race | Take your first energy gel or chews around the 30-minute mark, then continue every 30–45 minutes depending on your pace and energy needs. Gels typically take 15–30 minutes to kick in, so plan ahead and always take them with water to aid absorption and avoid stomach upset. |
| Post-race | Within 30-60 minutes, grab another ampedbar or a recovery shake to kickstart muscle repair and reduce inflammation. |
Scenario 3 Racing at 6:00 PM
Evening races require a bit more planning to avoid feeling sluggish or overly full:
| 8:00–9:00 AM | Normal breakfast with carbs and protein. |
| 12:00–1:00 PM | Balanced lunch - something like a rice bowl with lean protein and veggies. |
| 3:30–4:00 PM | Light pre-race snack. This is where ampedbar shines again - enough fuel to keep you going, without weighing you down. |
| 5:30 PM | Optional quick carb source (gel or a banana) if needed for an energy boost. |
| 6:00 PM | Showtime |
| During the race | Start fueling with a gel or chews around the 30-minute mark, and continue every 30–45 minutes. Each gel provides about 20–25g of carbs, which helps maintain energy levels through the final push. Don’t forget to take them with water for best results. |
| Post-race | After an evening race, recovery nutrition is still key. Reach for something with protein and adaptogens - ampedbar works here too, especially if you’re not ready for a full meal right away. |
Final Thoughts
Fueling for a race isn’t just about what you eat - it’s about when, how, and why. Whether your race starts at 9 AM or 6 PM, having a plan helps you show up strong, stay steady through every station, and recover like a pro. From pre-race smoothies to mid-race gels and post-race recovery bars, smart nutrition is your secret weapon. Listen to your body, test your strategy during training, and most importantly - have fun out there. You’ve trained hard. Now it’s time to fuel smart and race strong.
Disclaimer:
The information provided in this article is for general informational purposes only and is not intended as dietary or medical advice. Guidelines on food timing and sources are based on subjective experiences and may not be suitable for everyone. Always consider your unique medical history, allergies, and personal preferences when planning your nutrition. If you have any pre-existing health conditions or are predisposed to issues such as blood sugar sensitivity, gastrointestinal disorders, or food intolerances, please consult a qualified healthcare provider or registered dietitian before making changes to your diet or race-day fueling strategy.
