HYROX training demands a lot of energy. As Centr dietitian Angie Asche says: “Carbs are your ultimate training buddy.”
To support your performance and recovery, Angie recommends consuming 4-7g of carbohydrates per kg of body weight per day. If you’re at the higher end of that scale, you may be wondering what to consume to increase carbohydrate intake.
Besides prioritizing high-carbohydrate foods, smart snacking can help you reach your targets. So we’ve rounded up our highest-carbohydrate snacks for athletes, and created high-carb smoothies specifically to support HYROX training.
No time to waste: let’s get snacking.
DIY snacks
You’re just a HYROX athlete in training, standing in front of the pantry, asking it what to eat…
For those times when you just need to throw something together, try these options:
- Banana and honey on rice cakes
- Toast with jam, plus a spoonful of Greek yogurt (for a protein boost)
- Vanilla rice pudding
- Microwave oats with rice milk, apple and cinnamon
7 high-carbohydrate snacks
Not just quick and easy to make, these snacks deliver between 24-37g of carbs to give you the energy you need to train and perform at your best.
1. Dan’s Apple Raisin Muffins
Put your pantry staples to work and in 20 minutes you’ll be snacked up and ready to go.
2. Matcha, Banana & Choc Mug Cake
Some think red is the fastest color, but we have definitive proof that it’s green.
3. Dan’s Oatmeal Raisin Cookies
The best approach on race day is to stick with food that works for you. Case in point: these classic cookies.
4. Blueberry & Lime Microwave Mug Muffin
It’s high-speed fuel for high-intensity training.
5. Sticky Date Puddings
Preparing for a race with your favorite dessert is now a legit tactic.
6. Sergio’s Fruit & Nut Bar
Heading out to the race and need food that travels? Look no further.
7. Dan’s Pumpkin Spice Muffins
Entered HYROX as a relay team? A batch of these bad boys will fuel the whole crew.
HYROX high-carb smoothies
These smoothies are an easy way to get a big hit of good carbohydrates, especially if you struggle with appetite. Each smoothie delivers between 70-80g of carbs in one serving.
1. High-carb Banana Mango Smoothie
The secret ingredient: white rice. No really! It boosts your carb intake without adding too much fat or fiber, and won’t upset your digestive system before training.
2. High-carb Apple Pie Smoothie
Quick oats give this smoothie its oomph, while apple, cinnamon and maple syrup bring the classic taste.
3. High-carb Tropical Pineapple Smoothie
Fresh flavors for a fresh burst of energy. Get out there and dominate.
Looking for more snack inspiration? Power up your training with these pre and post-workout snacks.
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