Signed up for Malaysia's first-ever HYROX race? Or still deciding, but already wondering what you'd actually need to put in your trolley? You're not alone.
HYROX lands in Kuala Lumpur this December, and thousands of Malaysians are about to train for a hybrid fitness race for the very first time. Most of them will spend hours researching training plans — and almost no time thinking about the weekly grocery shop that quietly decides whether those training sessions actually work.
Here's the thing: you don't need a specialty supplement store or an imported meal plan built for someone training through a European winter. Jaya Grocer already stocks everything you need, from fresh protein in the Fresh Market section to sports nutrition in our new Fitness & Wellness section — and you can put the entire list in one basket at jayagrocer.com without leaving the house.
Here's your complete guide to fuelling 100 days of HYROX training — the Malaysian way.
What Is HYROX, and Why Does It Need a Different Shopping List?
HYROX is a mass-participation fitness race that combines running with functional workout stations. Every athlete, everywhere in the world, races the same format: eight 1-kilometre runs, each one followed by a workout station. That's 8km of running plus eight stations, indoors, against the clock.
The eight stations, in order:
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1,000m SkiErg
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50m Sled Push
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50m Sled Pull
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80m Burpee Broad Jump
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1,000m Row
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200m Farmers Carry
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100m Sandbag Lunges
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100 Wall Balls
AirAsia HYROX Kuala Lumpur takes place on 11–13 December 2026 at MITEC, Kuala Lumpur — Malaysia's first-ever HYROX race. You can enter as Open, Pro, Doubles or Relay, and it's genuinely designed for all fitness levels.
And from September, that's exactly 100 days away.
Jaya Grocer is proud to be the National Supermarket Partner for AirAsia HYROX Kuala Lumpur, with a new Fitness & Wellness section carrying over 250 products across seven selected outlets — and the range available for delivery at jayagrocer.com.
Why Fuelling Matters, Especially for Malaysians
Before we get to the grocery list, let's talk about why HYROX is a different nutritional problem from a normal 10K.
HYROX is a hybrid event. It's roughly 50 to 90 minutes of continuous effort where your heart rate never really comes down, interrupted by eight moments of genuine muscular load. That creates three demands at once:
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Carbohydrate for the runs — you're running 8km in eight broken pieces, on legs that just pushed a sled. That runs on stored muscle glycogen.
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Protein for the stations and recovery — sled pushes, farmers carries and wall balls create muscle damage that only protein repairs.
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Electrolytes for Malaysian conditions — and this is the one international training guides completely ignore.
For most people training four to five times a week, the practical protein target is 1.6g to 2.2g per kilogram of body weight per day. For a 70kg athlete, that's roughly 112g to 154g daily — spread across meals, not crammed into one shake at night.
And on hydration: training in Klang Valley humidity produces sweat rates that athletes in cooler climates simply never experience. You lose sodium, potassium and magnesium, not just water. Replace only the water and you get the classic Malaysian training week — heavy legs, poor sleep, cramping in the final 20 minutes, and a headache you blame on work.
Water alone doesn't fix a sodium problem. That's what the hydration aisle is for.
Your 100-Day Nutrition Timeline
Don't eat the same way for 100 days. Match the food to the phase of training.
Phase 1 — September to October: Base Building
You're building aerobic capacity and getting used to running on tired legs. Volume is moderate, intensity is low, and this is the easiest phase in which to build habits that actually survive December.
Grocery focus: Whole-food protein at every meal. Fix your protein intake with real food before you reach for supplements — eggs, chicken, lean beef, tofu, yoghurt, fish.
Your one job: Hit your protein target five days out of seven, without a shaker.
Phase 2 — November: Intensity
Compromised running, sled work, race-pace intervals. Training gets genuinely hard, your appetite goes up, and recovery — not effort — becomes the limiting factor.
Grocery focus: Carbohydrate timing and fast recovery. Increase carbs around your two hardest sessions of the week, and keep a quick protein source for the 60 minutes after training. This is where protein powders, bars and ready-to-drink shakes earn their place.
Your one job: Eat something with protein and carbohydrate within an hour of every hard session.
Phase 3 — December: Taper and Race Week
Training volume drops. Don't drop your eating with it. The taper is when your body finally repairs everything you've accumulated since September.
Grocery focus: Familiar carbohydrate and serious hydration. Race week is not the time to try a new gel, a new pre-workout, or a bak kut teh you've never eaten before.
Your one job: Nothing new. Not one single new product.
Set your basket up once. Add your Phase 1 staples to your cart at jayagrocer.com, save the order, and re-order it each week. When November arrives, you're editing a list — not building one from scratch on a Sunday night.
The 15 Best HYROX Training Foods at Jaya Grocer
Everything below is available in store and online at jayagrocer.com, so you can add the whole list to one basket as you read.
1. 🥩 Lean Minced Beef
Category: Protein · ~20g protein per 100g
Our Lean Minced Beef (Australia) at 10% fat is one of the most useful additions to a training kitchen this year. Beef delivers iron and natural creatine alongside protein — and iron matters more than most Malaysian athletes realise, because it carries oxygen. Running 8km on low iron feels like running at altitude. Find it in the Fresh Market section, in store or online.
Why it works: One 300g pack covers two solid dinners, cooks in under 10 minutes, and works in everything from bolognese to a rice bowl to a stir-fry.
2. 🍗 Skinless Boneless Chicken Breast
Category: Protein · ~31g protein per 100g
The most efficient protein per ringgit in the store. Jaya Grocer's Poultry and Eggs section carries organic options like KS Lacto Organic Skinless Boneless Breast, plus pre-marinated frozen choices from Aqina in Garlic Herb and New Orleans flavours.
Why it works: Buy the marinated ones for Thursday, when you're too wrecked from Wednesday's session to season anything. Removing friction from cooking is a real training strategy, not a shortcut.
3. 🥚 Eggs
Category: Protein · ~6g protein per egg
Still the most cost-effective complete protein in any Malaysian supermarket, at roughly RM0.70 to RM0.90 each. The Fresh Market section carries a full range including omega-3 enriched options like JS Cage Free egg.
Why it works: Hard-boil a batch on Sunday and you've got seven days of grab-and-go protein. Two eggs on wholemeal toast after a morning session is a completely legitimate recovery meal.
4. 🥣 Greek Yoghurt
Category: Protein · ~15–20g protein per 200g
Greek-style yoghurt carries nearly double the protein of regular yoghurt. Look for Farmers Union Greek Style Natural High Protein Yogurt in the Dairy Produce section — there's also a lactose-free version if dairy is an issue for you.
Why it works: It's a post-workout snack, an overnight oats base, and a pre-bed slow-protein serve all in one tub. Add a spoon of nut butter at night and you've covered recovery while you sleep.
5. 🐟 Fresh and Canned Fish
Category: Protein · ~20–25g protein per 100g
Norwegian Atlantic Salmon Fillet from the Seafood section when you're cooking properly; canned tuna, sardines or salmon from the Canned Seafood section for the weeks when you're genuinely not.
Why it works: Omega-3 fatty acids support the anti-inflammatory side of recovery, which matters a lot more in November than it does now. Canned options give you a long shelf life and a protein meal in 90 seconds — and they're the easiest thing in the world to keep stocked on a repeat online order.
6. 🌱 Tofu and Tempeh
Category: Protein · ~8–19g protein per 100g
CF Organic Smooth Tofu at under RM3 is one of the best protein-per-ringgit buys in the entire store, and tempeh brings even more protein plus gut-friendly probiotics. Both sit in the Fresh Market section.
Why it works: You already know how to cook these. They go into your sambal, your soup and your stir-fry without you having to learn a single new recipe — and they're 100% plant-based and halal-friendly.
7. 🥤 Whey and Plant Protein Powder
Category: Protein · ~24g protein per scoop
The convenience layer, not the foundation. Our Fitness & Wellness section stocks Optimum Nutrition Gold Standard 100% Whey in both 310g and 907g, Muscle Nation 100% Whey Protein, and plant-based options from Heal including Heavenly Matcha Vegan Protein.
Why it works: It solves one specific problem — the 60 minutes after a hard session when you need protein and cooking isn't happening. Start with a smaller 310g tub before committing to a big one. Tubs are heavy; this is the category most worth having delivered.
8. 🌾 Rolled Oats
Category: Carbohydrate · ~13g protein and 66g carbs per 100g
Slow-release carbohydrate, cheap, and the base of the overnight oats that will actually get you out of the door at 6am. The Breakfast section carries Quaker Whole Rolled Oat, Country Farm Organic Rolled Oats and Harraways.
Why it works: Prep it the night before with Greek yoghurt, banana and peanut butter and your pre-training breakfast requires zero decisions at 5:45am.
9. 🍠 Sweet Potato
Category: Carbohydrate · High in potassium
Japanese Yellow Sweet Potato and Orange Sweet Potato (Australia) are both in the Fresh Produce section. Slower-releasing than white rice, and rich in potassium — an electrolyte you lose through sweat.
Why it works: Roast a whole tray on Sunday and you've solved your carbohydrate side dish for four days. Very little cooking skill required.
10. 🍚 Brown Rice and Wholemeal Bread
Category: Carbohydrate · Everyday base fuel
EcoBrowns Original Unpolished Brown Rice and Jasmine Sunbrown in the Rice section; Massimo Fine Wholemeal Loaf and Gardenia Wholemeal Bread in the Bread section.
Why it works: Brown rice is your base-building default — more fibre, slower release. Wholemeal bread at around RM4 a loaf is the fastest pre-training carbohydrate in the house. Save plain white rice for race week, when easy digestion beats fibre. A 5kg bag of rice is exactly the kind of thing you should never be carrying home yourself.
11. 🍌 Bananas
Category: Carbohydrate · ~450mg potassium each
Mr Banana Cavendish Banana from Malaysia, or a Dole pack for the week, both in Fresh Produce.
Why it works: Fast carbohydrate, potassium, no wrapper to fight with mid-session. The original sports food, and still one of the best.
12. 💧 Isotonic and Electrolyte Drinks
Category: Hydration · Sodium and potassium replacement
The non-negotiable category for training in Malaysia. The Beverages section carries 100 Plus Original and the Reduced Sugar version, plus Pocari Sweat, which many endurance athletes prefer for its lower sugar and higher electrolyte profile. For a zero-sugar option, look for Alienergy Electrolyte Water in Lychee Sea Salt or White Peach. The Fitness & Wellness section also stocks Optimum Nutrition Essential Amino Energy and Hydration powder.
Why it works: Any session over an hour in Malaysian humidity needs sodium replacement, not just fluid. Start drinking during the session, not after it. Buy hydration by the case online and you'll never ration it.
13. 🥥 Coconut Water
Category: Hydration · Naturally high in potassium
UFC Twist Coconut Water 1L or UFC Coconut Water 250ml packs, in the Beverages section.
Why it works: Excellent potassium, but naturally lower in sodium than an isotonic drink — so treat it as a partner to a properly salted meal rather than your only post-session drink.
14. 💪 Creatine Monohydrate
Category: Recovery · 3–5g daily
The most researched sports supplement there is, and directly relevant to HYROX's repeated high-output stations. Our Fitness & Wellness section carries Optimum Nutrition Micronized Creatine and Heal Raw Unflavoured Creatine Monohydrate Mix.
Why it works: It supports short, repeated bursts of maximum effort — which describes the sled push, the burpee broad jumps and the last 30 wall balls almost perfectly. Timing doesn't matter much; consistency does — which is exactly why it belongs on a standing online order rather than a "I'll grab it next time" list.
What to look for: Plain creatine monohydrate. You don't need a blend, and you don't need a loading phase.
15. 🥜 Protein Bars, Nuts and Nut Butter
Category: Snacks · ~5–20g protein per serving
For the car, the office drawer and the gym bag. The Fitness & Wellness section carries Barebells Protein Bar in Salty Peanut and Caramel Choco, Quest Protein Bar, Muscle Nation High Protein Low Carb Bar and JimmyBar! Creatine Protein Bar. Pair with Love Earth Lightly Salted Cashew Nuts, or Mayver's and Mother Earth peanut butter from the Breakfast section.
Why it works: These are the snacks that stop the 4pm vending machine decision and protect your dinner. If you want the full breakdown, read our guide to the Top 9 High-Protein Snacks in Malaysia.
🛒 Build the whole list in one go
All 15 categories are on jayagrocer.com right now — fresh protein, carbs, hydration and the full Fitness & Wellness range in a single basket. Add them once, choose delivery or pickup, and save the order as your weekly HYROX shop.
Shop the HYROX training list at jayagrocer.com →
What a Realistic Malaysian Training Day Looks Like
Nobody is eating six containers of steamed chicken and broccoli for 100 days. Here's what a normal training day looks like when it's done properly.
6:30am — Overnight oats with Greek yoghurt, banana and peanut butter. Carbohydrate plus around 25g of protein before you train.
8:00am — Training, with 500ml of water plus electrolytes. Sodium replacement starts during the session, not after it.
9:00am — Two eggs on wholemeal toast, or a whey shake if you're rushing to work. Protein within the hour.
12:30pm — Nasi lemak, portion-adjusted. Yes, really. See below.
4:00pm — A protein bar or a handful of cashews. This is the snack that protects your dinner.
7:30pm — Grilled chicken or lean beef, brown rice and stir-fried vegetables. Your main repair meal.
9:30pm — Greek yoghurt with a spoon of nut butter. Slow protein overnight.
Every item in that day is one basket at jayagrocer.com.
Yes, You Can Still Eat Nasi Lemak
Nasi lemak isn't the enemy. An unmodified nasi lemak ayam goreng with extra sambal is simply a big meal — and big meals belong on hard training days, not on days you spent sitting down.
The portion-adjusted version: ask for less rice, swap fried chicken for ayam panggang or rendang, keep the egg, keep the peanuts and anchovies (protein and sodium, both useful), and go easy on the sambal oil. Eat that after a hard session and it's a proper refuel.
What to Order at the Mamak and Kopitiam
You're going to end up at a mamak. Order accordingly.
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At the mamak: Roti telur with dhal, or ayam panggang with plain rice and a side of vegetables. Teh o kosong or plain water instead of teh tarik.
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At the kopitiam: Half-boiled eggs with wholemeal kaya toast — go light on the kaya, heavy on the eggs. Kopi o kosong.
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Late night after training: Sup ayam or bak kut teh with extra vegetables. Broth-based, salted, easy to digest, and it replaces sodium while you sleep.
Tips for Smart HYROX Fuelling
1. Fix your protein before you buy supplements — Most people trying to "optimise" their nutrition are still 40g of daily protein short. Sort the food first; the powder is a convenience layer, not a solution.
2. Don't train fasted in Malaysian heat — A morning session in this humidity on an empty stomach isn't discipline, it's a wasted session. Even a banana and half a slice of toast changes the outcome.
3. Hydrate before you're thirsty — Thirst is a lagging indicator. Start any session over an hour already topped up, with electrolytes in the bottle from the first sip.
4. PracticePractise your race-day breakfast in training — Whatever you plan to eat on 11 December, eat it before at least five training sessions first. Race morning is the worst possible time to discover a food doesn't agree with you.
5. Shop once, decide once — This is the tip that actually holds the other four together. Build your list on jayagrocer.com, save it to your account, and re-order it every week for 100 days. Schedule the delivery for a slot you're home for, and you've removed the two most common reasons training nutrition fails: the Sunday evening supermarket run you didn't have the energy for, and the empty fridge on the night before a hard session. The athletes who reach a start line healthy are rarely the ones with the cleverest plan — they're the ones who removed every decision.
How to Shop the HYROX List
Our new Fitness & Wellness section carries over 250 products across sports nutrition, protein shakes, hydration, functional foods and recovery essentials, from both local and international brands. It launched in August 2026 across seven selected outlets, with the flagship at Jaya Grocer Signature, KLGCC Mall, alongside Eco Ardence and 1 Utama. More stores are on the way.
The easiest way to shop it is online.
🛒 Online at jayagrocer.com — start here
The full range in one place, with delivery and pickup across Kuala Lumpur, Petaling Jaya, Subang Jaya, Shah Alam, Cyberjaya and Penang. Create an account, build your HYROX list once, and re-order it weekly in about a fewabout few minutes. Heavy items — rice, protein tubs, cases of isotonic drinks — arrive at your door instead of your back seat, and you can schedule delivery around your training, not around store hours.
Start your list at www.jayagrocer.com →
In store
Worth a visit when you want to browse supplements you haven't tried before and read labels properly. Once you know what you like, move it onto your online repeat order.
GrabMart
For TuesdayFor the Tuesday night you realise you've run out of eggs and there's a 6am session booked.
HYROX Nutrition FAQ
1. When is HYROX Malaysia 2026?
AirAsia HYROX Kuala Lumpur takes place on 11–13 December 2026 at MITEC, Kuala Lumpur. It's Malaysia's first-ever HYROX race.
2. Where can I buy everything on this list?
All of it is available online at jayagrocer.com, including the full Fitness & Wellness range — protein powders, creatine, electrolytes and protein bars — alongside fresh meat, produce and pantry staples. Delivery and pickup cover Kuala Lumpur, Petaling Jaya, Subang Jaya, Shah Alam, Cyberjaya and Penang. Build the list once, save it to your account, and re-order it weekly.
3. What should I eat before a HYROX race?
Eat a familiar, carbohydrate-focused meal two to three hours before your start time — oats with banana, or white rice with leanwith a lean protein. Keep fat and fibre low to avoid stomach issues, and drink 500ml of an electrolyte drink in the two hours beforehand. Never try anything new on race day.
4. How much protein do I need for HYROX training?
Most athletes training four to five times a week do well on 1.6g to 2.2g of protein per kilogram of body weight daily. For a 70kg athlete that's roughly 112g to 154g, spread across three to four meals.
5. Do I need supplements to train for HYROX?
No. Whole food covers most of it. Creatine monohydrate has the strongest evidence base for repeated high-output efforts, and protein powder is genuinely useful for convenience after hard sessions. Everything else is optional.
6. What should I drink when training in Malaysian heat?
Plain water isn't enough for sessions over an hour in Malaysian humidity, because you lose sodium as well as fluid. Use an isotonic drink, electrolyte water or an electrolyte powder during and after long sessions, and salt your meals normally.
7. Can I train for HYROX while still eating Malaysian food?
Yes — and you should. The eating pattern you can sustain for 100 days beats the perfect one you abandon in week three. Adjust portions, choose grilled over fried, and put protein in every meal. Nasi lemak, mee goreng and bak kut teh all have a place in a training plan.
8. How long does it take to train for HYROX as a beginner?
Twelve to sixteen weeks is a standard first-timer block, which makes early September exactly the right time to start for a December race. Build running volume first, then add functional strength work from around week six.
Start Your 100 Days Today
Training for Malaysia's first HYROX doesn't require an imported diet or a supplement cupboard. It requires a decent weekly shop, done consistently, for 100 days.
The hardest part isn't the food. It's doing it 14 weeks in a row. So take the decision off your plate entirely: build the list once, online, and let it repeat.
👉 Shop the complete HYROX training grocery list at www.jayagrocer.com — fresh protein, carbs, hydration and the full Fitness & Wellness range, delivered to your door across KL, PJ, Subang Jaya, Shah Alam, Cyberjaya and Penang.
Build the list once. Repeat it every week until 11 December. Your legs will thank you at station five.
Follow the countdown — new HYROX training and nutrition guides every fortnight until race day.