Why Meal Prep Matters for HYROX
HYROX is a demanding mix of strength, endurance, and repeatability. Without proper fueling, your performance and recovery can suffer. Meal prepping isn't just about bland meals—it's about preparing your nutrition to meet the specific demands of intense training.
Step 1: Build Your Macronutrient Blueprint
For effective fueling, aim for:
- Carbohydrates (45-55%): Slow-digesting carbs like oats, sweet potatoes, rice, and quinoa for steady energy.
- Protein (25-30%): Lean meats, eggs, Greek yogurt, and plant proteins for muscle recovery.
- Fats (20-25%): Avocados, nuts, and fatty fish for sustained energy throughout your sessions.
Pro Tip: Prep carb-heavy meals on high-volume training days and protein-rich meals on recovery days.
Step 2: Batch Cook with Purpose
Prepare meals that fit your training demands:
- Leg-Dominant Fuel: Potatoes and chicken after sled pushes or lunges.
- Quick Grab Snacks: Boiled eggs, nut butters, and overnight oats for pre-run fueling.
- Hydration Boosts: Electrolyte mixes or coconut water smoothies post-session.
Pro Tip: Always have a high-carb, high-protein option for post-training recovery, like rice, chicken, and vegetables.
Step 3: Time Your Meals for Maximum Performance
When you eat is as important as what you eat. Follow these meal timing guidelines:
- Pre-Workout (2–3 hours out): Balanced carbs + protein.
- Immediately Before (30-60 min): Easily digestible carbs like bananas or rice cakes.
- Post-Workout: A 3:1 ratio of carbs to protein to replenish glycogen and support muscle repair.
Pro Tip: Prep post-workout meals in advance to avoid missing recovery windows.
Step 4: Keep It Realistic & Sustainable
Meal prep should be simple and sustainable. Focus on consistency over complexity:
- Rotate 2–3 core meals each week.
- Cook in bulk once or twice a week.
- Color-code containers for easy access to training vs. recovery meals.
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