🏋️‍♀️ HYROX Nutrition for Women: How to Fuel for Strength & Endurance

 🏋️‍♀️ HYROX Nutrition for Women: How to Fuel for Strength & Endurance

If you’re training for HYROX, your nutrition matters just as much as your workouts. Proper fueling can boost endurance, optimise recovery, and keep energy levels high. Here’s a science-backed, 4-week nutrition approach tailored for women tackling HYROX.

🔥 Key Nutrition Strategies for HYROX Training

✅ Prioritise Protein: Aim for 1.6-2.2g per kg body weight to support muscle repair & strength. ✅ Carbohydrates for Fuel: Eat slow-digesting carbs before training and fast-digesting carbs post-workout. ✅ Hydration is Critical:Drink 2.5-3L of water daily and replenish electrolytes. ✅ Healthy Fats Matter: Include avocados, nuts, and olive oilfor sustained energy. ✅ Timing is Key: Structure your meals to fuel training and enhance recovery.

🥑 What to Eat Before & After HYROX Workouts

✅ Pre-Workout (1-2 hours before):

• Oats + Greek yogurt + berries

• Whole wheat toast + eggs + avocado

• Protein smoothie with banana + nut butter

✅ Post-Workout (Within 45 minutes after training):

• Chicken + rice + steamed veggies

• Salmon + sweet potato + greens

• Protein shake + banana

📆 Your 4-Week HYROX Nutrition Plan

🚀 Week 1: Focus on fuelling properly & hydration habits.

💪 Week 2: Increase protein & carb intake around workouts.

🔥 Week 3: Add recovery foods & monitor energy levels.

🏆 Week 4: Taper training, maintain consistency & prioritise rest.

💡 Final Tips for HYROX Success

✔ Meal prep helps! Have balanced meals ready to avoid last-minute choices.

✔ Don’t try new foods before race day – test your nutrition during training.

✔ Listen to your body – adjust carbs & protein based on training intensity.

✔ Electrolytes matter – replenish sodium, potassium & magnesium post-training.

📩 Want 4 weeks of Hyrox Nutrition Tips? Path to Podium starts here