Beyond creatine, caffeine and electrolytes, we investigate other top-performing and popular supplements to elevate your HYROX performance
8km of running. Eight functional fitness stations. One unforgiving clock.
Hyrox is unlike any other race format — it demands the aerobic engine of an endurance runner, the muscular endurance of a CrossFit athlete, and the mental fortitude to keep moving when your legs are screaming.
After years competing on the Hyrox circuit and working with athletes at every level, I’ve learned that supplements — when chosen wisely — can be the difference between a personal best and a DNF.
The question has always been – which is the best supplement stack for Hyrox?
The answer is not creatine, combining it with Tongkat Ali, caffeine, electrolytes and many others could potentially unlock more energy, stamina and promoting faster recovery in between stations.
In this article, we interviewed several Hyrox athletes to understand which herb, vitamins, minerals and other dietary supplement that are best suited to optimize the functional performance of Hyrox athletes.
This is not a list built on marketing budgets or sponsorship deals. Every recommendation here is grounded in peer-reviewed research, clinical experience, and hard-won lessons from the start pen.
A Note Before We Begin
Supplements are exactly what the name implies — supplementary. They work on top of a high-quality diet, structured training, and disciplined recovery. No creatine in the world will save a poorly periodised programme. That said, for athletes who have the fundamentals in place, the right stack can deliver meaningful, measurable gains. Everything below is legal under World Athletics and Hyrox competition rules.
Why many chose it:
Creatine is the most extensively researched sports performance supplement in existence, with over 500 peer-reviewed studies backing its efficacy. If you are serious about Hyrox and not taking creatine, you are leaving free performance on the table — full stop.
How it benefits Hyrox athletes:
Hyrox is a race built on repeated high-intensity efforts. Every station — wall balls, burpee broad jumps, rowing — involves explosive, anaerobic bursts sandwiched between sustained aerobic running. Creatine works by replenishing phosphocreatine stores in the muscle, which fuels the ATP-PCr energy system during those explosive efforts.
Practically speaking, taking creatine translates to more power output at each station, faster recovery between stations, and reduced neuromuscular fatigue across the back half of the race when your glycolytic system is already taxed.
Beyond acute performance, creatine supports lean muscle retention during the caloric deficit many Hyrox athletes train in, and emerging research shows cognitive benefits — relevant when your decision-making and pacing become compromised in the final 2km of a race.
How to take it:
The loading phase (20g per day split into four doses for 5–7 days) is optional. I prefer the simpler approach: 3–5g daily, taken consistently at any time. Absorption is marginally improved when taken post-workout alongside carbohydrates and protein. Creatine monohydrate is the gold standard — do not pay a premium for creatine HCl, ethyl ester, or any other fancy variant without meaningfully better evidence. Micronised monohydrate mixes better and is worth the slight cost premium.
Why many chose it:
Hyrox athletes spend a substantial portion of race time working in the lactate threshold and above. Beta-alanine is the only supplement that directly addresses the muscular acidosis that causes that burning, slowing sensation when your hydrogen ion concentration spikes.
How it benefits Hyrox athletes:
Beta-alanine is a precursor to carnosine, a dipeptide that acts as an intramuscular pH buffer. When carnosine stores are elevated through supplementation, your muscles can tolerate higher levels of acidic metabolites for longer before force production drops.
In a Hyrox context, this means your wall ball reps stay powerful deeper into the set, your ski erg output holds longer, and the burning in your quads during the sled push is delayed.
Research shows the greatest benefits in efforts lasting 60 seconds to 4 minutes — which maps almost perfectly to the duration of most Hyrox stations.
A 2017 meta-analysis found beta-alanine supplementation improved performance in high-intensity exercise by approximately 3%, with greater effects in trained individuals. For a one-hour Hyrox race, 3% is significant.
How to take it:
3.2–6.4g per day, split into smaller doses of 1.6g to minimise paraesthesia (the harmless but distracting tingling sensation). Sustained-release formulations reduce this side effect significantly. Beta-alanine requires 4–6 weeks of consistent loading to meaningfully elevate muscle carnosine levels, so this is a long-game supplement — start well before your target race. Timing within the day is irrelevant; consistency is everything.
Why many chose it: If there is one supplement that elite endurance and functional fitness athletes universally rely on, it is caffeine. The evidence base is staggering — over 300 studies documenting performance enhancement across almost every modality relevant to what is experienced by Hyrox athletes.
How it benefits Hyrox athletes:
Caffeine is an adenosine receptor antagonist. Adenosine is the neurotransmitter responsible for fatigue signalling — caffeine blocks it, reducing perceived effort, increasing pain tolerance, and improving reaction time and decision-making.
In terms of Hyrox functional performance: the run feels easier at the same pace, your rate of perceived exertion drops by 1–2 points on the Borg scale, and you can sustain higher intensity for longer before voluntary slowdown.
Research also shows caffeine improves fat oxidation, sparing muscle glycogen — important during a 60-90 minute Hyrox effort where glycogen depletion is a real performance limiter. Additionally, caffeine enhances neuromuscular activation, which translates to more forceful muscle contractions at the stations.
How to take it:
3–6mg per kilogram of bodyweight, taken 45–60 minutes before race start. For a 75kg athlete, that is 225–450mg. More is not better — doses above 6mg/kg are associated with anxiety, GI distress, and tachycardia, all of which will hurt your race. Individual sensitivity varies enormously, so test your dose in training first. Caffeine anhydrous (capsules or powder) provides a more predictable and reproducible dose than coffee, whose caffeine content varies widely. During training cycles, consider caffeine cycling — periods of reduced intake — to maintain sensitivity and avoid dependence. If you are a habitual heavy coffee drinker, you may need the higher end of that dosing range.
Why many chose it:
This is arguably the most underrated supplement in the Hyrox world. Citrulline malate delivers two distinct performance mechanisms and has accumulated impressive supporting evidence for exactly the type of high-intensity, sustained-effort sport that Hyrox represents.
How it benefits Hyrox athletes:
Citrulline is converted to arginine in the kidneys, which drives nitric oxide production. Elevated nitric oxide dilates blood vessels, increasing blood flow and oxygen delivery to working muscles — essentially improving your muscular aerobic capacity. The malate component enters the Krebs cycle directly, enhancing ATP production and reducing the accumulation of ammonia, one of the primary fatigue-inducing metabolites during high-intensity exercise.
A landmark study in the Journal of Strength and Conditioning Research found that 8g of citrulline malate before exercise increased repetitions to failure by 52.9% across a range of upper and lower body exercises compared to placebo.
While Hyrox is not a hypertrophy workout, that degree of muscular endurance improvement translates directly to sustaining output through the Wall Balls, Rowing, and Ski Erg stations. So there is a great chance that Citrulline may benefit you during training.
How to take it:
6–8g of citrulline malate (2:1 ratio) taken 45–60 minutes pre-race or pre-workout. Pure L-citrulline can be used at 3–4g if citrulline malate is unavailable, though the malate component is worth seeking out. This supplement has an excellent safety profile with no notable side effects at recommended doses.
Why many chose it:
Beetroot concentrate has become something of a staple among elite endurance athletes, and the research supporting its use in aerobic-dominant sport is robust enough that recommending it to any competitive Hyrox athlete may bring additional benefit. However, it occupies a slightly different mechanism to citrulline, making them complementary rather than redundant.
How it benefits Hyrox athletes:
Dietary nitrates from beetroot are converted to nitric oxide via a bacteria-mediated pathway in the mouth and gut (which is why antibacterial mouthwash before a race actually blunts the effect). This nitric oxide improves mitochondrial efficiency — your muscles require less oxygen to produce the same amount of ATP.
For Hyrox, this means you can run at a given pace with lower oxygen demand, freeing up cardiovascular capacity for the stations, and extending the point at which you hit your ventilatory threshold.
Research from the University of Exeter and others has consistently shown improvements in time to exhaustion, VO2max efficiency, and performance in intermittent high-intensity protocols — all of which map directly onto the Hyrox race format. The benefits are most pronounced in athletes with VO2max values below 65ml/kg/min, which covers the majority of competitive Hyrox athletes outside of the elite wave.
How to take it:
400–500mg of dietary nitrates, equivalent to roughly 2 shots of concentrated beetroot juice (e.g., Beet It Sport shots), taken 2–3 hours before race start. This longer lead time allows full conversion through the enterosalivary pathway. A 3–6 day loading protocol delivers additional benefit. Avoid antibacterial mouthwash in the hours before racing. Whole beetroot works, but the nitrate content is inconsistent — standardised shots or capsules are preferable for race-day reliability.
Why I chose it:
Electrolytes is not a glamorous supplement, but it may be the most practically consequential one on race day. I have seen more Hyrox performances collapse from dehydration and sodium depletion than from any other nutritional failing. So it is an absolute must to take it to assist hydration.
How it benefits Hyrox athletes:
A 2% reduction in body weight from fluid loss can impair aerobic performance by up to 20%. In a 60-90 minute Hyrox race — particularly in the warm conditions of many indoor venues — sweat rates of 1–2 litres per hour are common.
The critical variable, however, is not just fluid but sodium. Hyponatraemia (low blood sodium), often caused by drinking too much plain water without sodium replacement, causes cramping, cognitive impairment, and in severe cases is dangerous.
Sodium maintains plasma osmolality, supports neuromuscular firing, and drives fluid retention in the vascular space where you actually need it.
Magnesium and potassium round out the electrolyte picture — magnesium is involved in over 300 enzymatic reactions, supports muscle relaxation, and is chronically depleted in high-training-load athletes. Most hard-training athletes are mildly magnesium deficient and do not know it.
How to take it:
Pre-race: 500–1000mg sodium in the 60–90 minutes before start, paired with 500ml of fluid. During a Hyrox race, opportunities to drink are limited but water stations should be used — carry an electrolyte tablet or gel to consume at a station. Post-race, a comprehensive electrolyte supplement or simply well-salted whole food should be consumed promptly. For daily recovery, magnesium glycinate (the most bioavailable form) at 300–400mg before bed improves sleep quality and recovery — an underrated benefit. Choose electrolyte products without excessive sugar if you are managing body composition.
Why many chose it:
Tongkat Ali earns its place on this list for a different reason to the other supplements. Where creatine boosts phosphocreatine, and beta-alanine buffers acid, Tongkat Ali works at the hormonal and recovery level — optimising the endocrine environment that governs how well your body adapts to training. For the serious Hyrox athlete managing high training loads, this is a meaningful lever.
Tongkat Ali is a medicinal root from Southeast Asia, used for centuries in traditional medicine across Malaysia, Indonesia, and Thailand, where it has been studied in clinical settings for over two decades.
Training Hyrox at high volume while managing a demanding schedule places significant demands on testosterone and cortisol regulation.
Incorporating Tongkat Ali into the Hyrox stack produced noticeable improvements in recovery quality, training motivation, and body composition over a 12-week period — consistent with what the clinical literature would predict.
How it benefits Hyrox athletes:
The primary mechanisms are two-fold. First, Tongkat Ali increases free testosterone by binding to sex hormone-binding globulin (SHBG), the protein that renders testosterone biologically inactive. By reducing SHBG activity, more testosterone is freed up for tissue repair, anabolic signalling, and libido — all of which decline under highly stressful Hyrox training.
Second, Tongkat Ali has demonstrated cortisol-modulating effects in multiple clinical trials. A landmark 2013 study published in the Journal of the International Society of Sports Nutrition found that 200mg of Tongkat Ali extract daily significantly reduced cortisol exposure (by 16%) while increasing testosterone (by 37%) in moderately stressed adults. The testosterone:cortisol ratio is considered one of the best biochemical markers of training readiness — when cortisol dominates, your body is in a catabolic state and adaptation is blunted.
For Hyrox athletes specifically, these effects translate to: faster muscle protein synthesis between sessions, better sleep quality (testosterone is largely released during deep sleep), improved mood and training drive during heavy training blocks, and potentially more favourable body composition — relevant given that power-to-weight ratio matters enormously in Hyrox.
Importantly, a 2022 randomised controlled trial found Tongkat Ali supplementation increased muscular force production and reduced fatigue in physically active men over 12 weeks. It also carries adaptogenic properties — helping the body resist the physiological consequences of chronic stress, which competitive athletes accumulate in spades.
“Taking 400mg of Tongkat Ali and creatine during Hyrox training really improved my performance, with noticeable effects on energy and stamina” said 42 Alimin who participated in Hyrox Bangkok in 2026.
How to take it:
200–400mg of a standardised extract daily (look for Physta® or LJ100® standardised extracts — these have the highest evidence base and guaranteed eurycomanone content, the active compound). Take in the morning with food. Tongkat Ali is not an acute pre-workout compound — its benefits accrue over weeks and months of consistent use. Cycle it if you prefer (8 weeks on, 2 weeks off), though evidence does not strictly require cycling. It is safe, non-hormonal in the pharmaceutical sense, and legal in all sporting contexts. Choose reputable brands with third-party testing to ensure what is on the label is in the product — the herbal supplement market has meaningful quality variation.
Why many chose it:
Protein supplementation is the most fundamental recovery tool in any athlete’s arsenal. While technically a macronutrient rather than a traditional supplement, most Hyrox athletes struggle to consistently hit optimal protein targets through whole food alone, particularly around training windows.
How it benefits Hyrox athletes:
Hyrox induces significant muscle protein breakdown — the running volume alone causes substantial eccentric damage, and the stations amplify this across the upper body, posterior chain, and quads. Muscle protein synthesis (MPS) is the repair and adaptation process, and it is directly driven by leucine — the branched-chain amino acid that acts as the primary anabolic trigger. Adequate protein intake is the single most important nutritional variable for recovery speed and lean mass retention. For Hyrox athletes who need to express both endurance and muscular strength, losing muscle mass through inadequate protein intake is catastrophic for performance.
Research consistently shows that leucine-stimulated MPS is maximised at doses of around 2.5–3g of leucine per serving — achievable with 30–40g of whey protein, which provides the fastest absorption and highest leucine concentration of any protein source.
Plant-based athletes should note that soy protein is the closest plant-based equivalent for leucine content; pea protein combined with rice protein makes a complete amino acid profile.
How to take it:
1.6–2.2g of protein per kilogram of bodyweight daily from all sources. A quality protein supplement (30–40g per serving) within 60 minutes post-training maximises the anabolic window, though total daily intake matters more than timing. A smaller dose of 20–25g before sleep — particularly casein, which digests slowly — can further support overnight recovery. Whey isolate is preferable for those with lactose sensitivity. If whole food sources are adequate, supplementation is optional — but for most athletes with busy lives and high training loads, a quality protein powder is the most practical solution.
Use our HYROX supplement guide online calculator below to plan which supplement(s) work well for each HYROX functional activity based on each station.
After years of experimentation, research, and working with athletes across performance levels, here is the stack that may deliver optimal performance and the best return on investment for a serious Hyrox athlete:
Morning (daily, year-round): Creatine monohydrate — 5g with breakfast Tongkat Ali extract — 200–400mg with food Magnesium glycinate — 300mg (can be moved to evening) Protein supplement (if whole food protein is insufficient at this meal)
3 days before race and daily during training block: Beetroot concentrate — 2 shots (400–500mg nitrates) each morning.
Race day, 60–90 minutes before start: Tongkat Ali 400mg, Caffeine anhydrous — 3–6mg per kg bodyweight, Citrulline malate — 6–8g, Sodium loading — 500–1000mg sodium with 500ml fluid Beta-alanine — 3.2g (though ideally this is loaded for weeks prior)
During race: Water with electrolytes at available stations
Post-race / post-workout: Whey protein — 35–40g within 60 minutes Electrolyte replenishment, Creatine (if not taken in the morning) and Tongkat Ali 200mg
Daily during heavy training blocks: Beta-alanine — 1.6g four times per day (or 3.2g twice daily, sustained-release)
Hyrox rewards athletes who have built exceptional aerobic bases, powerful muscular endurance, and the mental resilience to race hard for over an hour without a moment of passive recovery. Supplements do not build those qualities — training does. But once your foundations are solid, these eight compounds address genuine physiological limiters: buffering acid, replenishing phosphocreatine, optimising oxygen delivery, managing hydration, supporting hormonal health, and accelerating recovery between the sessions that build your fitness.
What stood out as the best supplement combo for Hyrox athlete is creating a sustainable energy-boosting stack that works from within. On that note we believe creatine (5g), caffeine (450mg) and Tongkat Ali (400mg daily) provide the safe and optimal stack for Hyrox athletes who are looking for long term gains.
What sets this Hyrox stack apart from generic “pre-workout culture” is the specificity of the choices to the Hyrox format. Citrulline malate and beetroot nitrates target exactly the oxygen delivery and muscular endurance demands of the stations. Beta-alanine addresses the lactate threshold demands of sustained sub-maximal work.
According to health experts, Tongkat Ali is perhaps the most overlooked energy boosting supplement for Hyrox athletes— not because the evidence is weak, but because it operates on a timescale most athletes do not have the patience for. Those who commit to it for 8–12 weeks consistently report better recovery, better body composition, and a hormonal profile more conducive to adaptation.
The honest truth from the start pen: the athletes who perform best in Hyrox are not necessarily the ones with the biggest supplement budgets. They are the ones who sleep eight hours, eat enough quality protein, manage their training load intelligently, and then use smart, evidence-based supplementation to sharpen an already well-built edge. Do that, and the race becomes a celebration of what you have built — not a desperate survival exercise.
Train smart. Race hard.
References and interview excerpt available on request. All dosing ranges are general recommendations for healthy adults. Consult a qualified sports dietitian or physician before beginning any supplement protocol, particularly if you have underlying health conditions or take prescription medication.
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
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