Importance of Nutrition

Nutrition during training plays a vital role in performance, recovery and overall  health. Proper nutrition supports sustained energy, delays fatigue, and enhances recovery,  while poor dietary planning can lead to decreased performance, early exhaustion,  and a higher risk of injury.

Key Nutritional strategies in preparation for HYROX 

  • Carb loading 
  • Adequate protein and healthy fat intake
  • Hydration

Carbohydrates

Complex (main meals) 

  • Sweet potatoes  
  • Brown rice 
  • Oats
  • Quinoa 
  • Wholewheat bread/pasta 
  • Bulgur 
  • Lentils 
  • Chickpeas
  • Whole grain wraps / tortillas

Simple (ideal for pre or intra-workout)

  • White rice 
  • Banana 
  • Applesauce 
  • Dried fruits/ dates 
  • White bread (with jam / peanut butter)
  • Sports drinks (Powerade etc)
  • Energy gels

Protein

Animal-based 

  • Lean beef/lamb
  • Chicken breast
  • Eggs 
  • Cottage cheese 
  • Low fat/skim milk 
  • Fish (salmon, sardines/tuna) 
  • Greek yoghurt 
  • Can also add Whey (post training) or Casein  protein (before sleep) for fast recovery

Plant-based 

  • Lentils
  • Chickpeas
  • Beans  
  • Edamame 
  • Quinoa 
  • Chia seeds 
  • Split peas
  • Soy milk

Fats

Unsaturated  

  • Nuts (cashews, walnuts, almonds, peanuts) 
  • FaIy fish (salmon, sardines) 
  • Olives 
  • Olive oil/Canola oil 
  • Avocado 
  • Chia/pumpkin seeds
  • Incorporating Omega-3s helps control inflammation and joint health

Saturated (consume in moderation)

  • Full cream / full fat dairy products (milk, yoghurt)

LIMIT 

  • Deep fried foods 
  • Trans fat/hydrogenated oils(baked  goods) 
  • Processed meats (Russians/polony/sausages/Ham)
  • High fat foods may delay digestion which  can negatively affect performance during  training

Hydration

Aim for >35ml /kg/ day fluids , more on training days 

  • Water 
  • Sports drinks 
  • Gels 
  • Do sweat tests 
  • Electrolyte drinks essential during more intense, longer training sessions
  • Sodium (salt) is a key electrolyte that needs to be monitored for endurance

About Nqubeko Mkhize & Nourish Wise

As a Registered Dietitian and founder of Nourish Wise, I’m dedicated to helping people transform their health through evidence-based nutrition and practical lifestyle strategies. I hold a BSc in Dietetics from the University of Pretoria, completed my internship training and community service work in diverse healthcare settings, and gained hands-on experience supporting patients with a wide range of health needs.

I specialize in chronic condition management, sustainable weight loss or gain, gut health, and expanding into sports nutrition to combine my passion for fitness and nutrition, help clients fuel their performance and daily life. Nourish Wise is built on a personalized, client-centered approach, guiding individuals to make lasting changes with compassion and realistic support.

At the heart of my work is a simple mission: to guide and empower each person take control of their health with confidence, knowing they have the knowledge and support to succeed for good.