Event Day Nutrition: What to Eat Before a Hyrox Competition – Expert Tips from Coach Zwayder

Champion, your performance on race day isn’t just determined by how hard you train—it’s also about what you fuel your body with. Picture this: you’re standing at the starting line of a Hyrox competition, every muscle primed, your mind laser-focused, and your body ready to explode into action. The secret ingredient? Event day nutrition. In this comprehensive guide, we’re diving into exactly what to eat before your Hyrox competition to maximize your energy, optimize performance, and ensure you cross that finish line with a smile. With actionable tips and insights from BallinFit’s head coach, Zwayder, this is your ultimate roadmap to race day fuel.

Why Nutrition Matters on Event Day

Imagine running a high-performance car on low-quality fuel. No matter how well the car is built, if you don’t fill it up with the right energy, you won’t get the best performance. Your body is the same. What you eat on event day can:

• Boost Your Energy Levels:

  Proper nutrition ensures your muscles have enough glycogen—the stored energy needed for explosive efforts and endurance.

• Enhance Focus and Mental Clarity:

  The right meal stabilizes blood sugar levels, which helps you stay alert and focused throughout the competition.

• Improve Recovery:

  Pre-event nutrition can also set the stage for faster recovery post-race by reducing muscle fatigue and soreness.

• Optimize Overall Performance:

  A balanced meal primes your entire body, ensuring that every system—from your cardiovascular system to your nervous system—is ready to perform.

Coach Zwayder’s Insight:

"Event day nutrition isn’t a last-minute decision; it’s a critical part of your preparation. What you eat can be the difference between a good performance and a champion’s performance. Fuel up right, and you’ll feel the difference in every rep and every sprint."

The 5 Pillars of Event Day Nutrition

Let’s break down the key elements that should be part of your event day meal plan. Each pillar is crucial to ensuring you’re in top form when the competition begins.

1. Carbohydrates: Your Primary Fuel Source

Carbs are the body’s preferred source of energy, especially during high-intensity workouts like Hyrox.

What to Focus On:

• Complex Carbohydrates:

  These are your best friends on event day. Foods like whole grains, oatmeal, sweet potatoes, and brown rice provide a steady release of energy.

• Pre-Event Meal Timing:

  Eat your main carbohydrate-rich meal 60–90 minutes before the event to maximize glycogen stores without feeling overly full.

• Examples:

  • A bowl of oatmeal topped with banana slices and a drizzle of honey.
  • Whole-grain toast with avocado and a poached egg.

Pro Tip:

If you’re new to carb-loading, start experimenting during your training sessions to see how your body reacts. Everyone’s digestive system is unique—find what gives you sustained energy without causing discomfort.

2. Lean Proteins: The Building Blocks for Endurance

Proteins are essential not just for muscle repair but also for stabilizing blood sugar levels, which keeps your energy levels consistent.

What to Focus On:

• Quality Sources:

  Lean proteins such as chicken, turkey, fish, tofu, or eggs.

• Balanced Portions:

  Aim for a moderate protein portion with your pre-event meal—too much protein can slow digestion, while too little may leave you under-fueled.

• Examples:

  • A small serving of grilled chicken or turkey breast.
  • A protein smoothie with a scoop of whey or plant-based protein powder.

Pro Tip:

Combine your protein with your carbs to create a balanced meal that supports sustained energy release. Coach Zwayder recommends,

"Your body needs a balance. Carbs give you the burst, and proteins keep you steady. It’s all about harmony on race day."

3. Healthy Fats: Sustained Energy Without the Sluggishness

Fats can provide a long-lasting source of energy if consumed in the right amount. However, they should be balanced to avoid feeling too heavy.

What to Focus On:

• Choose Wisely:

  Opt for sources of healthy fats such as avocados, nuts, seeds, or olive oil.

• Moderation is Key:

  Keep the fat content moderate in your pre-event meal to ensure quick digestion.

• Examples:

  • A small handful of almonds or walnuts with your meal.
  • A slice of avocado on your toast.

Pro Tip:

Healthy fats are excellent for sustained energy, but if you’re prone to digestive issues, experiment during training to find your optimal balance.

4. Hydration: The Underpinning of Peak Performance

Hydration is critical—dehydration can lead to decreased performance, muscle cramps, and fatigue.

What to Focus On:

• Pre-Event Hydration:

  Start hydrating well before the event. Drink 500 ml (about 17 oz) of water 2 hours before the race.

• During the Event:

  Plan to sip water or an electrolyte beverage during the race if allowed.

• Post-Event Recovery:

  Replenish lost fluids immediately after the event to aid in recovery.

Pro Tip:

Coach Zwayder emphasizes,

"Don’t wait until you’re thirsty; thirst is already a sign of dehydration. Consistent, regular hydration is what keeps your engine running smoothly."

5. Timing and Portion Control: Your Pre-Event Meal Strategy

Getting the timing right is crucial. You want your body to have digested the meal enough to be energetic but not so much that you’re sluggish.

What to Focus On:

• Meal Timing:

  Aim to eat your pre-event meal 60–90 minutes before the race. This gives your body time to digest and start converting food into energy.

• Portion Control:

  Avoid overeating. The goal is to fuel up without feeling weighed down. A balanced meal with moderate portions of carbs, protein, and fats is ideal.

• Snack Option:

  If you need an extra boost, have a small snack (like a banana or a few dates) about 30 minutes before the event.

Pro Tip:

During training, practice your pre-event meal routine to fine-tune the timing and portions that work best for your body. Everyone’s digestion is different—experiment until you find your perfect pre-race formula.

Crafting Your Event Day Nutrition Plan: A Step-by-Step Guide

Now that we’ve covered the pillars of event day nutrition, let’s put it all together into a plan that you can follow on race day.

Step 1: The Night Before

• Hydrate Well:

  Ensure you’re well-hydrated by drinking water throughout the evening. Avoid alcohol, as it can dehydrate you.

• Balanced Dinner:

  Have a dinner rich in complex carbohydrates (like whole grains or sweet potatoes), lean proteins, and vegetables. This meal will help replenish your glycogen stores and set the stage for the next day.

• Plan Your Meal:

  Lay out your pre-event meal and snacks for the next morning. Knowing what you’ll eat removes any guesswork on race day.

Step 2: Early Morning Routine

• Wake Up Early:

  Give yourself plenty of time to wake up and get ready without rushing.

• Start Hydrating:

  Begin your day with 500 ml of water. A glass of warm lemon water can be refreshing and help kickstart your metabolism.

• Light Breakfast (If Needed):

  If you tend to get hungry in the morning, have a small, easily digestible snack—something like a piece of fruit or a small yogurt. Avoid heavy meals that might slow you down.

Step 3: Pre-Event Meal (60–90 Minutes Before the Race)

• The Main Meal:

  Focus on a balanced meal that includes:

  • Carbohydrates: A serving of oatmeal or whole-grain toast.
  • Lean Protein: A small portion of scrambled eggs or a protein shake.
  • Healthy Fats: A few slices of avocado or a handful of nuts.

• Hydration:

  Continue to sip water as you finish your meal. Aim to have around 500 ml of water by the time you’re ready to leave for the race.

• Mental Preparation:

  While eating, take a few moments to review your race strategy. Visualize each segment and set your mental focus on the upcoming challenge.

Step 4: Just Before the Event

• Light Snack (Optional):

  If you feel a slight dip in energy, consider a light snack such as a banana or a few dates. This can give you a quick burst of easily digestible energy without weighing you down.

• Final Hydration:

  Take a few sips of water to ensure you’re still well-hydrated, but avoid overdrinking to prevent discomfort.

Real-World Success: How Event Day Nutrition Transformed Performance

At BallinFit, we’ve seen firsthand how a well-planned nutrition strategy can make all the difference. One of our athletes, Lisa, struggled with energy dips during competitions until she revamped her pre-event meal routine. By focusing on a balanced mix of complex carbs, lean protein, and a touch of healthy fats—along with a strict hydration plan—she noticed a significant improvement in her endurance and overall performance. Lisa’s race times improved, and she felt more focused and less fatigued, proving that even small nutritional tweaks can lead to major gains.

Coach Zwayder often shares,

"Your performance on race day is directly linked to how well you fuel your body. Treat your pre-event meal as a crucial part of your training, and you’ll see the results in every stride and every rep."