Fueling for Hyrox Without the Burn: The GERD & Acid Reflux Athlete’s Guide
You can have the strongest legs and the best engine in the corral, but if your chest is on fire and acid is hitting the back of your throat at Station 5, your race is over.
For many Hyrox athletes with sensitive systems, the limiting factor isn't their VO2 Max—it’s the Lower Esophageal Sphincter (LES). High-intensity interval training (HIIT) creates immense intra-abdominal pressure. When you’re bracing for a 150kg sled push or jumping for burpees, that pressure can force stomach acid upward.
The golden rule for the reflux-prone athlete? "Low Pressure, High Speed." You need fuel that clears the stomach rapidly and doesn't trigger the "open" signal for your esophagus. Here is your guide to fueling for performance while keeping the fire out of your belly.
Part 1: The "Red Zone" (What to Avoid)
To prevent reflux flare-ups during training, we must eliminate foods that either relax the LES or irritate an already inflamed stomach lining.
The "Sphincter Relaxer" List
These foods chemically signal the valve at the top of your stomach to open, making mid-workout reflux almost guaranteed:
Caffeine: Specifically on an empty stomach. It’s a potent LES relaxant.
Chocolate: Contains methylxanthine and theobromine, which relaxes the smooth muscle of the LES.
Peppermint: Great for the lower gut, terrible for reflux. Avoid peppermint-flavored gels or gum.
High-Fat Meals: Greasy, fried, or overly fatty foods slow down gastric emptying, keeping food in the stomach longer to be pushed back up.
⚠️ The Sneaky Performance Triggers
Citric Acid & Carbonation: Most "fizzy" pre-workouts or lemon-lime electrolytes are highly acidic. The bubbles increase stomach pressure, while the acid burns on the way up.
Spicy Seasonings: Cayenne and chili powder are staples of "clean eating" chicken and rice, but they are primary irritants for gastritis.
Alcohol: Even a single beer the night before a race can inflame the stomach lining and weaken the LES for those with very sensitive stomachs. Best to avoid evening before your event,=.
Part 2: The "Green Zone" (Fueling for Performance)
You need high-carbohydrate fuel that moves into the small intestine quickly. The less time food spends in your stomach, the less likely it is to reflux.
1. Carbohydrates (Low-Fiber, Rapid Clearance)
White Rice (Basmati/Jasmine): The absolute MVP for Hyrox. It is "pre-digested" compared to brown rice, creates zero gas, and clears the stomach in record time.
Peeled Potatoes: Fiber slows digestion. By peeling your white or sweet potatoes, you get the potassium and carbs without the bulk that causes "sloshing."
Cream of Rice: The ultimate pre-race breakfast. It’s essentially a liquid carbohydrate that sits "light" and requires minimal stomach acid to break down.
2. Proteins (Lean & Mean)
White Fish & Chicken Breast: Aim for ultra-lean sources. High-fat proteins (like ribeye or salmon) take hours to digest, increasing the "reflux window."
Egg Whites: Lower in fat than whole eggs, making them a safer pre-workout protein source to avoid the "heavy" feeling.
3. Fats (Strategic Timing)
Small amounts of Avocado or Olive Oil: Use these for hormone health but keep them away from the 3-hour pre-workout window.
Part 3: Race Day & Training Protocol
Pre-Workout (2-3 Hours Before)
Goal: Low volume, low acid, low fat.
The Go-To Meal: 1 cup cooked white rice + 1/2 cup lean ground turkey (seasoned with salt). Or a bagel or oats + nonfat Greek yogurt + heavy sprinkle of salt
Why: It’s a "dry" meal. Excessive liquids with meals increase stomach volume, which leads to reflux during burpee broad jumps.
Intra-Workout (Avoiding the Burn)
If you are prone to reflux, most gels are your enemy because they are highly acidic (citrus/ascorbic acid).
The Best Gel: Maurten (Gel 100). It uses "hydrogel" technology. It forms a gel-like structure in the stomach that encapsulates the carbs and moves them straight to the intestine, bypassing the usual acid-churning process.
The Natural Option: Pure Maple Syrup (e.g., UnTapped). It is naturally pH-neutral compared to citrus-flavored gels. Shop Utapped here.
Hydration & Electrolytes
The "Gut-Safe" List: Avoid Lemon-Lime. Stick to Watermelon or Orange flavors which tend to be less acidic. Shop Paleo Valley Watermelon Electrolytes 15% off here.
I also have a homemade electrolyte recipe video (watch here) that I like to mix with coconut water.
The Strategy: Drink smaller amounts more frequently rather than "chugging" 500ml at once. Over-filling the stomach is a physical trigger for GERD.
Part 4: Practical Lifestyle Checks for the Athlete
The "Gravity" Rule: Never eat within 2 hours of a training session that involves lying flat (bench press) or inverted movements. If you must eat closer, keep it liquid (like a scoop of whey isolate in water) or oatmeal (easily digestible)
The Left-Side Rule: If you need to nap or rest before a race, lie on your left side. Anatomically, this keeps the stomach reservoir below the esophagus, using gravity to keep acid down.
Coffee Strategy: Never drink coffee on an empty stomach. Eat your Cream of Rice first to provide a "buffer," then have your caffeine. Switch to low-acid cold brew if the "burn" persists.
Part 5: The "Safe" Shopping List
Gym Bag Snacks (Low Acid & Fast Digesting)
Rice Cakes (Sea Salt): Pure crunch, no acid.
Banana (Ripe): Ripe bananas are more alkaline than green ones and provide instant glucose.
GoGo squeeZ (Apple Apple): Simple applesauce is a natural stomach smoother and provides easy carbs.
Pre-hydrated Chia: Great for long endurance, but keep the serving size small to avoid fiber-bloat.
Example 2-Day "No-Burn" Meal Plan
Day 1: High-Volume Training (Sleds & Row)
Breakfast: 1.5 cups Cream of Rice + Maple Syrup + Salted Almonds (crushed).
Lunch: Chicken & White Rice – Grilled chicken (salt/ginger), white rice, and a small side of steamed zucchini (peeled).
Pre-Training: 1-2 plain rice cakes + 1-2 tablespoons honey.
Dinner: Lean Turkey Bolognese – Use a low-acid sauce (carrots/beets base) from the FLORA App or just olive oil and salt over GF or regular pasta or rice noodles.
Day 2: Race Simulation or Long Aerobic
Breakfast: 3 Scrambled egg whites + 1 slice sourdough toast (Sourdough is often better tolerated than whole wheat for reflux) + arugula + olive oil
Lunch: Tuna & Sticky Rice – Canned tuna (in water) + white rice + 1/4 avocado.
Dinner: Baked Cod + Mashed Potatoes (no skins) + Steamed green beans.
Stop Guessing, Start Performing
A diagnosis of GERD or Gastritis doesn't mean you can't be a top-tier Hyrox competitor. It just means you have to be more disciplined than the person next to you. When you stop fighting the "fire" in your chest, you have more oxygen and mental focus to fight the competition.
👩⚕️ Author:
Molly Pelletier, MS, RD, is a Registered Dietitian competitive HYROX athlete specializing in Gastroesophageal Reflux Disease (GERD), Laryngopharyngeal Reflux (LPR), and integrative gut health nutrition. Through FLORA, she helps clients resolve complex GI symptoms using evidence-based, root-cause protocols.
When every second counts, you can’t afford to guess about your fueling strategy. To create a precise, personalized plan that addresses the root cause of your reflux while optimizing your competitive performance, our FLORA 1:1 nutrition counseling program offers compassionate, evidence-based support tailored to your unique GERD and gut-healing needs. You can learn more and apply HERE.
And for daily, race-day practical tools, low-acid recipes, and step-by-step guidance, the FLORA app is your essential home base for training without the burn. Keep training smart, stay disciplined, and know that we’re here to help you achieve your Hyrox goals with full confidence and focus.
