How Much Protein Do You Need for HYROX Training?
Sledpush Editorial Team · Updated October 17, 2026 · 1 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
Sports nutrition guidelines suggest about 1.4 to 2.0 g of protein per kg of body weight per day for people training hard. For a 70 kg athlete that's roughly 100 to 140 g a day, spread over 3 to 5 meals. Food can cover it; protein powder is just a convenient option.
How much
| Body weight | Protein per day (1.4 to 2.0 g/kg) |
|---|---|
| 60 kg | 85 to 120 g |
| 70 kg | 100 to 140 g |
| 80 kg | 110 to 160 g |
| 90 kg | 125 to 180 g |
Spread it out
Aim for about 25 to 40 g per meal, over 3 to 5 meals. That’s easier than eating a lot at once.
Easy sources
- 3 eggs: about 18 g
- 200 g Greek yogurt: about 20 g
- 150 g chicken breast: about 45 g
- 1 can of tuna: about 25 g
- 200 g tofu: about 25 g
Values are approximate and vary by product.
This is general information for healthy adults, not medical advice. If you have kidney problems or another medical condition, ask a doctor before increasing protein.
Quick answers
Do I need protein powder for HYROX?
No. It's convenient, but eggs, dairy, meat, fish, tofu and legumes can cover your needs.
When should I eat protein after training?
Within a couple of hours after training is fine. Total daily protein matters more than exact timing.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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