Supplements for CrossFit and HYROX

The supplements for HYROX and CrossFit worth paying for are the proven basics: carbohydrate for fuel, electrolytes with your fluids, caffeine, creatine and enough protein. HYROX is a long, mixed effort of eight 1 km runs, each followed by a workout station, while most CrossFit workouts are shorter and sharper, so the biggest difference between the two is how much carbohydrate you need on the day. Everything below is rated by the Australian Institute of Sport (AIS) as having good evidence, and none of it replaces training and real food.

Supplements for HYROX and CrossFit at a glance

Prices are at the time of writing. The dose ranges come from the AIS and the position stands listed in our sources.

HYROX race day: carbs and fluids first

Most people take well over an hour to finish a HYROX race, which puts it in the range where carbohydrate during exercise starts to matter. The joint position statement from the American College of Sports Medicine, Dietitians of Canada and the Academy of Nutrition and Dietetics suggests small amounts of carbohydrate (even a mouth rinse) for 45 to 75 minute efforts, and 30 to 60 g an hour for 1 to 2.5 hour efforts.

• SiS GO Isotonic Energy Gels give 22 g of carbohydrate per 60 mL gel and are made to be taken without extra water, which suits a race where you have little time to drink. One gel before the start and one around halfway covers most people.
• Cyborg Glycoject HBCD is an unflavoured carbohydrate powder with 14.1 g of carbs per 15 g scoop, at about $1.17 a serve. Mix it into your bottle for long training sessions or a CrossFit competition day with several events.

Practise your race fuelling in training. A gel you have never tried can upset your stomach when your heart rate is high.

For fluids, Dr. Hydrate Electrolytes gives 250 mg of sodium, 160 mg of potassium, 160 mg of calcium and 63 mg of magnesium per 9 g scoop, with no added sugar. It is HASTA certified, which matters if you compete in tested sport, and it also contains L-glutamine and acetyl-L-carnitine. Use it in hot weather, in long sessions, or if you finish training with salt on your skin.

Caffeine: helpful, but dose it right

Caffeine is one of the best-researched performance supplements. The International Society of Sports Nutrition (ISSN) caffeine position stand says 3 to 6 mg per kg of body weight, taken about 60 minutes before exercise, improves many types of performance, and some people respond to lower doses. For a 70 kg athlete, 3 mg per kg is about 210 mg.

The SiS GO Energy + Caffeine Gel combines 22 g of carbs with 75 mg of caffeine (Berry) or 150 mg (Double Espresso), so it can do two jobs in the second half of a HYROX. If you already take a pre-workout, check the caffeine per scoop on the label and add up everything you have that day, including coffee. Skip caffeine late in the day if it affects your sleep, and talk to your GP before using it if you have a heart condition or high blood pressure, are pregnant or take medication.

Creatine and beta-alanine for CrossFit

Creatine is rated Group A by the AIS and is one of the most studied supplements for repeated high-intensity work and strength, which is most of CrossFit. Legit Creatine Monohydrate gives 5 g per scoop, about $0.50 a serve in the 500 g bag, and it has been our best-selling creatine over the last six months. The ISSN says 3 to 5 g a day is enough once your muscles are full. Creatine often adds a small amount of water weight early on. For CrossFit that rarely matters, but HYROX athletes who carry their body weight over 8 km of running may want to test it well before race day.

Beta-alanine is also Group A. The ISSN position stand says 4 to 6 g a day for at least 2 to 4 weeks helps most in hard efforts lasting about 1 to 4 minutes, like many CrossFit workouts and the wall balls or burpee broad jumps in HYROX. A harmless tingling feeling is common, and splitting the dose reduces it.

Protein and recovery between sessions

Hybrid athletes often train twice a day, so recovery is where most of the gains are made. The ISSN suggests 1.4 to 2.0 g of protein per kg of body weight a day for active people, spread across meals at about 20 to 40 g each. A whey protein shake after training is the easiest way to top up. Essential amino acid (EAA) drinks are optional: if you already hit your protein target, they add little. If you like a flavoured EAA drink during long sessions, check the label, as many contain caffeine.

Which supplements for HYROX should you buy first?

1. Electrolytes for every long or hot session. Dr. Hydrate is a strong pick for tested athletes.
2. Carbohydrate gels for race day, practised in training first.
3. Creatine every day, especially if CrossFit is your main sport.
4. Caffeine before or during the race, if you tolerate it.

Our pick for a first-time HYROX racer is Dr. Hydrate plus two SiS GO gels, then add creatine once your training is consistent. Compare more drinks in our best electrolytes guide, and read our HYROX supplement guide and supplements for runners for the running side. Browse all hydration and electrolytes in Australia, with free shipping on orders of $99.99 or more.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

Dr. Hydrate Electrolytes 30 serves$49.95SiS GO Isotonic Energy Gel$3.65SiS GO Energy + Caffeine Gel (Berry)$4.99Legit Creatine Monohydrate 500 g$49.95

Browse all hydration and electrolytes, creatine and pre-workouts.

FAQs

What should I eat or take during a HYROX race?

Most people take over an hour to finish, so a little carbohydrate helps. Research guidelines suggest 30 to 60 g of carbohydrate an hour for efforts of 1 to 2.5 hours, which is about two gels an hour such as SiS GO Isotonic (22 g each). Sip an electrolyte drink before the start, and practise your plan in training so your stomach is ready on race day.

Is creatine good for HYROX?

Creatine has strong evidence for repeated high-intensity efforts and strength, which may help with the sled, wall ball and lunge stations. It can add a small amount of water weight in the first weeks, and HYROX also includes 8 km of running, so start it well before race day to see how it feels. The usual dose is 3 to 5 g of creatine monohydrate a day.

How much caffeine should I take before HYROX or CrossFit?

The ISSN says 3 to 6 mg per kg of body weight about 60 minutes before exercise improves performance, and lower doses work for some people. That is about 210 mg for a 70 kg athlete at the low end. Count all your sources, including coffee, pre-workout and caffeine gels. Talk to your GP first if you have a heart condition or high blood pressure, are pregnant or take medication.

Do I need electrolytes for CrossFit?

For a short workout in a cool gym, water is usually enough. Electrolytes become more useful in long sessions, hot weather, two-a-day training or competition days, especially if you sweat heavily. Look for a drink with a meaningful amount of sodium, such as Dr. Hydrate with 250 mg per scoop, and drink to thirst rather than forcing large volumes.

Where can I buy HYROX supplements in Australia?

Supps247 stocks electrolytes, energy gels, creatine and protein online with delivery Australia-wide, usually in 2 to 8 business days, and free shipping on orders of $99.99 or more. You can also shop in our stores in Victoria and Queensland, use click and collect at stores that offer it, and pay with Afterpay at checkout. Stock varies by store.

Sources: Australian Institute of Sport: Sports Supplement Framework; Thomas, Erdman and Burke (2016), ACSM, Dietitians of Canada and Academy of Nutrition and Dietetics joint position: nutrition and athletic performance; ISSN position stand: caffeine and exercise performance (2021); ISSN position stand: creatine supplementation (2017); ISSN position stand: beta-alanine (2015); ISSN position stand: protein and exercise (2017); product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.