How to eat for Hyrox
Darryl Corley is a UK-based nutrition coach who specializes in optimizing the performance of Hyrox athletes, including elite competitors like Becca Mason, Lucy Proctor, and Jake Williamson.
The Hybrid Letter spoke with Darryl about his own struggles with nutrition, under-fueling, and the best supplements for Hyrox athletes.
This interview was edited for length and clarity.
The Hybrid Letter: When and how did you get started in the health and fitness space?
Darryl Corley: I've been in the health and fitness space since 2008. I worked as a personal trainer for years before moving into nutrition around 2019. Nutrition was always something I valued, and I thought I was well-informed. At the time, I was deeply involved in CrossFit and high-intensity training.
I got my nutrition diploma and realized everything I believed about nutrition was wrong. By then, I had spent 11 years in the industry, reading and educating myself, yet I felt lost. I was training 13 hours a week, six days a week, and struggling. I followed a low-carb, high-protein, high-fat diet, thinking it suited my training and would help me stay lean. I was also worried that eating more carbohydrates would make me gain unwanted weight. Eventually, I saw no way forward except to pursue a master's degree in nutrition and sports nutrition. That decision set me on my current path, and I've been working in this space ever since.
The more I’ve worked in this space, the more I’ve realized that many people face the same challenges when it comes to fueling their training. They don’t know what to eat on race day, and they want to look and feel confident. Since becoming a nutritionist, I've focused heavily on Hyrox. I’ve worked specifically in Hyrox for about two years now, serving as the UK nutritionist for the sport. I’ve worked with a range of athletes, from elites like Becca Mason, Lucy Proctor, and Jake Williamson to first-time competitors who just want to complete the race and feel good about their performance. Whether their goal is to run the entire race without stopping or set a personal best, the objectives tend to be similar—optimize training, feel healthy, and be confident in the mirror.
THL: What are some common pitfalls for this type of athlete?
DC: The biggest issue is under-fueling. Many people don’t know what to eat in the mornings, especially those with nine-to-five jobs who train early or late in the day. I also work with coaches who struggle to find time to eat between their sessions. A lot of them have had bad experiences—eating too much before training and feeling sick or sluggish—so they end up training fasted. Others are just nervous that eating before training will negatively impact performance.
The second big issue is race-day nutrition, and the third is recovery, which I also focus on. Many athletes don’t realize that their prolonged soreness, recurring illnesses, or energy fluctuations are tied to inadequate nutrition.
THL: What are some signs of under-fueling that people don’t recognize?
DC: If you’re sore for days after training, you might not be getting the nutrients needed for recovery. If you get sick often, your body might not be recovering properly. Energy fluctuations, mood swings—these can all be signs of underfueling.
I also get messages about training performance. Athletes who used to hit a wall 75% into a workout suddenly find they can maintain their pace longer. It’s eye-opening when they realize how much proper fueling improves endurance.
THL: How do you help athletes with fueling for workouts?
DC: There’s a general blueprint, but it varies depending on individual eating preferences and how different genetics process foods. A good starting point is consuming carbohydrates before training—ideally, 45 to 60 minutes prior. Simple sugars or easily digestible carbs work best.
A common concern is, “I wake up at 5 a.m. and train by 5:30. That’s not enough time.” But by the time you warm up and do mobility work, it’s usually been about an hour since waking up. Even a small snack, like half a banana or a glass of orange juice, can provide 40 to 60 grams of carbs without feeling heavy. If you have more time, complex carbs like a bagel provide a longer-lasting energy source.
THL: What about race-day fueling?
DC: Test it before race day. You can estimate your wave time and experiment with fueling strategies in the weeks leading up to the race. That way, race-day nutrition is just about minor adjustments.
The approach is similar to training—easily digestible carbohydrates. As the race gets closer, the volume of food should decrease, but it should be more carb-dense. In the UK, people love square bars—rice crispy treats that provide quick energy.
It’s also important to eat foods you enjoy. Race day is a mental challenge, and nerves can kill your appetite. If you don’t like what you're eating, you won’t eat it. When I did CrossFit, I carried a pack of dates to every competition. They’re great for quick energy, but I hated them. After a year of carrying the same unopened pack, I just threw them out. So, choose foods you actually like.
THL: When you start working with an athlete, what do you ask to learn more about them?
DC: The first step is understanding their current nutrition. You can have the best training fuel plan and race-day strategy, but if your daily nutrition and hydration aren’t dialed in, none of it matters.
I ask athletes to track their nutrition for four days. I analyze their food choices, macronutrient intake, and how their nutrition aligns with their training. That’s where the real coaching starts. Often, they’re eating the wrong types of foods or not getting enough of something.
I also ask about their lifestyle. What does a typical day look like? What’s their job? Nutrition has to fit into their life—it’s not about rigid meal timing but making it work seamlessly. That’s why people struggle with it.
THL: What supplements do you recommend?
DC: For sports performance, creatine is a go-to. It’s been widely tested and consistently shows benefits. Other supplements depend on training phases—someone in a strength phase may need different support than someone focused on endurance.
I often recommend beetroot shots for aerobic efficiency and blackcurrant extract for lactic threshold tolerance. Beta-alanine is great for high-intensity training. For general health, vitamin D (especially in the UK), omega fish oils for inflammation, and B12 for metabolism support are useful.
THL: How does nutrition factor into recovery?
DC: Hydration is key—water and electrolytes depending on training demands. I also emphasize anti-inflammatory foods like berries and turmeric.
Beyond nutrition, sleep and heart rate variability (HRV) are huge factors. Many athletes have a decent grasp on nutrition but neglect sleep. If they’re only getting five hours a night and their HRV is low, it’s no surprise they’re dealing with fatigue and minor injuries. Sleep isn’t as “sexy” as training hard, but it’s just as important.
THL: Why should someone work with a nutrition coach?
DC: You can train as hard as you want, but if you’re not fueling properly, it’s like driving a car with minimal fuel—it’ll move, but not for long, and eventually, it’ll break down. Our bodies handle stress well, but there’s a limit. When you don’t recover properly, you risk deficiencies, low energy, and poor adaptation to training. Nutrition gives your body the fuel and nutrients it needs to handle stress, recover, and improve. Ignoring it just doesn’t make sense.
You can follow Darryl on Instagram or visit his coaching website.
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One weird trick to help you run in cold weather
The cross-country team at BYU is one of the top programs in the United States. They are also located in Utah, which means a lot of their training has to be done in very cold weather. How do they manage the frigid temperatures? By rubbing olive oil on their bodies. Apparently, the olive oil acts as a layer of insulation against the cold.
Hybrid Athlete of the Week: Bethany McChesney
Name: Bethany McChesney
Age: 39
Hometown: Strathroy, Ontario (Canada)
When did you start Hybrid racing? I've always had a bit of a hybrid style of training, even back when running was my main focus. Growing up, I played multiple sports—hockey, soccer, field hockey, gymnastics, and diving before focusing solely on track and cross country in university. Even then, I was one of the few distance runners who spent time in the weight room. Unfortunately, I wasn’t fueling properly for my training load, which led to injuries.
After having kids, my identity as an athlete shifted. Postpartum injuries led me to rock climbing, which I became obsessed with. As I started running again, I wanted something that combined my new strength with my endurance. I discovered obstacle course racing (OCR) in 2017 through an old track competitor who had transitioned into Spartan racing. I signed up for my first OCR, won, and then, somewhat naively, entered the OCR World Championships that same year. It was a revelation—physically grueling, but exactly what I needed. It allowed me to move past the expectations I had carried from my track background, and the strength component helped me develop a healthier mindset around my body.
When true hybrid racing (Hyrox, Deka, and RX1 in Canada) emerged in 2019, it was a natural transition. It was more convenient for me — I own a gym perfectly suited for this type of training.
Favorite race to date? The 2017 OCR World Championships at Blue Mountain was a turning point for me. It was the height of OCR’s popularity, and I was amazed at the level of athleticism — elite running combined with incredible strength over brutal obstacles. It completely changed my perspective on training and forced me to elevate my approach.
Another standout was racing the Deka Fit women’s doubles in 2024 with my 11-year-old daughter. She had to compete with the women's weights if we wanted to podium, and she rose to the challenge in a way that blew me away. We won, and the joy and pride she felt made it one of my most special race experiences.
I’ve also had some of my best racing moments in doubles events. Racing with Heather White in Deka Fit, Mile, and Strong has been incredibly fun. We have different strengths, which we use to our advantage. Winning Deka Worlds back-to-back in 2022 and 2023 was the perfect reward for our teamwork.
Do you have a race goal? This year, my primary goal is to qualify for Hyrox Worlds and podium in the Mixed Doubles (40+) with my partner Jeff Fisher. Beyond that, I’m taking a more flexible approach. I’ll likely compete in some OCR/Spartan races, especially the Trifecta World Championships in West Virginia—one of my favorite venues. I might also try some trail races or ultras. I’m open to new challenges.
Favorite station? In Hyrox, I love the burpee broad jumps. Not many stations favor smaller athletes, but this one does. In Deka, it’s burpees again. Any movement where being lower to the ground is an advantage works for me.
Least favorite station? It used to be the sled pull. In my first Hyrox race in 2020, when the sled setups were much heavier, this station nearly broke me. I almost didn’t race again because of it. The sleds have changed since then, but it’s still not my strength. In Deka, my least favorite is the bike. There’s nothing in hybrid racing that drains your soul quite like that bike.
Something you wish you knew when you started racing? I wish I had understood that fueling properly is key to longevity in sport, performance gains, and mental well-being. I regret ever equating weight with performance instead of simply training hard, fueling properly, and letting my body settle where it needed to be.
I also wish I had approached racing with more joy earlier in my career. Racing should be a celebration of the work you put in. The goal isn’t just the result—it’s about how you felt in the process. The most meaningful races aren’t necessarily the ones where you hit a certain time but the ones where you gave everything you had that day. As I get older and see close friends and training partners have to stop racing for reasons beyond their control, I appreciate every opportunity I get. This sport is a privilege, and I never take that for granted.