As a former semi-professional cricketer and personal trainer of 15 years, Sam Helm understands the demands that high-level sport places on the body. After stepping away from cricket, he turned his attention to HYROX, the fast-growing fitness race that combines endurance running with functional strength challenges.
With long days spent coaching in the gym and training for competition himself, Sam’s approach to nutrition is simple: food should support performance. Rather than following restrictive eating rules, he focuses on consistency and choosing foods that provide the energy to train hard, recover well and perform at his best.
Here’s what a typical day on Sam’s plate looks like.
Fuel for the long haul
Sam starts his day with a large bowl of porridge topped with honey and banana. It’s a breakfast designed with performance in mind. HYROX is a long, physically demanding event, and carbohydrates play a key role in preparing the body for that workload.
“The carbs digest into glucose and refuel muscle glycogen,” Sam explains. “That’s important because it’s a long, tough cardio event.”
Oats provide a steady source of energy, while the honey and banana offer easily accessible carbohydrates that help replenish the body’s energy stores. It’s a straightforward meal that delivers exactly what he needs to tackle the day ahead.
Also read: Here’s Why Building a Strong Core is Essential to a HYROX Home Workout
Refuel Mode: Activated
When lunchtime rolls around, Sam keeps things simple and effective.
A typical meal consists of chicken and rice with a light sauce.
The rice provides carbohydrates to fuel training and support performance, while the chicken delivers protein to aid muscle repair and recovery. He also tends to keep fats lower around training sessions.
“Protein helps with muscle recovery, and keeping fat lower helps the meal digest quicker so it’s out of the system before training or racing,” he says.
“Protein helps with muscle recovery, and keeping fat lower helps the meal digest quicker so it’s out of the system before training or racing,” he says.
It’s a practical approach that prioritises both performance and comfort.
Recovery on repeat
Dinner often mirrors lunch, with meals built around the same nutritional principles. Sometimes it’s chicken and rice again; other times, he’ll opt for turkey and potatoes.
Both combinations provide the high-carbohydrate intake needed to replenish glycogen stores after intense training, alongside moderate amounts of protein to support recovery.
Rather than chasing variety for the sake of it, Sam focuses on foods he knows work well for his body and training demands.
Keeping the tank topped up
Training for HYROX requires plenty of energy, and strategic snacking helps bridge the gap between meals.
Throughout the day, Sam might reach for a banana, a Squares Bar or a jam bagel.
These choices provide quick, convenient sources of carbohydrate to top up blood sugar levels without leaving him feeling overly full.
For athletes balancing busy schedules with demanding training plans, having accessible snacks on hand can make a meaningful difference in maintaining energy levels throughout the day.
For athletes balancing busy schedules with demanding training plans, having accessible snacks on hand can make a meaningful difference in maintaining energy levels throughout the day.
The unsung performance tool
Hydration is another area Sam takes seriously. He typically drinks between three and four litres of water each day, sipping regularly rather than trying to play catch-up later on.
Puresport electrolytes are one of his go-to additions, helping him stay hydrated during tougher training periods and replenish what is lost through sweat.
And, like many people navigating early mornings and packed schedules, there’s also room for the occasional coffee.
His approach to eating
Despite competing in a sport that demands a lot physically, Sam doesn’t believe in strict food rules. He doesn’t tend to avoid particular foods or follow a rigid eating plan. Instead, his approach is guided by consistency and performance. “I just try to stay as consistent as possible with the right kinds of foods,” he says.
There are no elaborate nutrition hacks or complicated protocols. Instead, Sam focuses on getting the basics right: enough carbohydrates to fuel performance, sufficient protein to support recovery and habits that can be maintained day after day.
Because when it comes to HYROX, success isn’t built on one perfect meal. It’s built on consistently giving your body what it needs to train hard, recover well and show up ready to perform again.
Connect with Sam on Instagram.
