When it comes to elite-level competition, Tia-Clair Toomey is no stranger to pressure. As a six-time CrossFit Games champion and Olympian, she’s known for discipline and precision—but even for the fittest woman on Earth, race day can get messy.
In a candid, behind-the-scenes look at her pre-Hyrox routine in Atlanta, Toomey opened up about waking up late, chasing down breakfast burritos, doubling her salt intake, and literally “pushing through the burp.”
It’s raw. It’s real. And it might just make you rethink what fueling for race day actually looks like.
Here’s everything she consumed, carried, and considered in the hours leading up to her Hyrox event—and why none of it was ideal, but all of it was necessary.
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Race Day Didn’t Start as Planned
Toomey kicked off the morning with what she called her “worst”—waking up late with limited time to find breakfast.
“Luckily, I found breakfast burritos in the hotel lobby… I ordered two.”
Not her usual fueling go-to, but in a pinch, calories were king. Inside: egg, potato, and a little chorizo.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“It’s not ideal. Don’t do this at home, kids.”
Although she prefers a more structured meal (like oats or a well-rounded burrito with rice), Toomey made do with what was available. The goal: carbs, salt, and hydration—even if it meant scarfing down less-than-perfect food on the go.
“I Just Need to Get the Food In”
Toomey knows her body well—and she knew she needed more than burritos.
“I had some oats… but I think I need a little bit more than this.”
She kept essentials like bananas, electrolyte salts, energy gels, and beetroot juice in her bag. On a typical day, she avoids storing her food in shared fridges—especially after witnessing others help themselves to what wasn’t theirs.
“Sometimes I’ve been worried people are going to steal my lunch… I’ve seen some people go in and help themselves.”
That fear, mixed with an unpredictable travel schedule, meant she hadn’t packed her usual fueling staples. It was all about adapting on the fly.
Strategic Timing: What She Eats and When
By 8:50 a.m., Toomey was mapping out the timeline.
Her event started at 1:00 p.m., and she planned to cut off major eating 90 minutes before go time. Still, small snacks like bananas or a gel were fair game within that window.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“Probably still eat a couple bananas in between… and maybe some maple syrup.”
Her last-minute fueling also included beetroot juice, a long-time staple in her competition prep for its endurance-enhancing properties.
“Beetroot has just been a part of my competition prep for years now… It’s so beneficial for recovery and high-pressure environments.”
Salt is Non-Negotiable
Salt was a constant theme throughout her prep.
Depending on the time of day and expected effort, Toomey adjusts her sodium intake. For this race:
“I’m probably going to take about three salts before I actually race today… Typically, I have about four to five.”
That’s because she knows how much she sweats and how crucial electrolytes are for endurance and muscle function. She doesn’t stop at water stations—hydration must be locked in before the race begins.
She carried Element salt packets, mixing them with water throughout the morning. Even after finishing her first race (knowing she’d race again shortly), she doubled up on hydration and sodium.
“I just want to make sure I’m not in a huge deficit.”
The Hard Truth About Back-to-Back Racing
One of the biggest challenges Toomey faced was doing two Hyrox races nearly back to back.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
That meant even tighter nutrition and hydration windows, and less time to digest between events.
“I tried to eat, and there was only an hour in between the races… no time to digest. I had a little vomit in my mouth.”
Despite the discomfort, she pushed through. Hydration, once again, played a central role in recovery between heats.
“You Don’t Realize Until You Don’t Have It”
Even elite athletes have limitations. Toomey admitted she didn’t track her water down to the ounce—but stayed intentional with volume.
She aimed for at least three full bottles, spacing them around key moments: watching other heats, warming up, and in between races. And she still wished she had more storage.
“The more I race, the more I’m like—I need more pockets.”
Lessons for the Everyday Athlete
You don’t need to be a world champion to learn from Toomey’s approach. Here are key takeaways:
1. Prioritize Carbs, Even if It’s Not Pretty
Whether it’s oats, bananas, or burritos, carbs are non-negotiable for high-output races. If you don’t have your usual foods, improvise. Just get the energy in.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
2. Hydrate Early and Often
Start your day with hydration. Don’t wait until you feel thirsty. Add salts to your water if you sweat heavily or race in warm conditions.
3. Time Your Last Meal Strategically
Toomey cut off solid food around 90 minutes before her race. Closer to the start, she relied on fast-digesting carbs like fruit or energy gels.
4. Don’t Skip the Salts
Electrolytes like sodium, potassium, and magnesium are crucial for performance and recovery. If you don’t supplement them, you risk cramps, fatigue, or worse.
5. Plan, But Stay Flexible
Things will go wrong—late mornings, missing gear, unpredictable meals. Stick to principles (carbs, hydration, timing), not perfection.
In Tia-Clair Toomey’s own words:
“It’s not my regular routine… I just got to get the calories in at this point.”
Real champions know when to stick to the plan—and when to throw it out the window and adapt. Whether you’re training for your first 5K or toeing the line at a Hyrox championship, fueling smartly matters—but flexibility can be just as powerful.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
