Check Out the Jake Dearden Diet to Find Out What He Eats to Stay in Peak Condition for HYROX
Manchester’s own Jake Dearden is fast becoming the breakout star of HYROX – the world’s fastest-growing fitness race.
At just 25, he already holds a Pro Doubles world title and a world record to match.
A former ultra-marathon runner turned hybrid athlete, Jake now competes in the sport’s highest echelon: the Elite 15.
Since making his debut, his standout performances have earned him status as a HYROX Master Trainer – and the attention of major brands. He’s now backed by Red Bull and serves as a key ambassador for both Built for Athletes and Puma.
With HYROX booming and hybrid training exploding in popularity, one question keeps coming up: what fuels the man breaking records?
Thanks to a recent vlog, we now have a rare glimpse into the Jake Dearden diet – the nutritional blueprint behind triple training sessions and elite-level race performance.
Jake Dearden Diet: The Full Breakdown
Session One
Jake’s day starts with a glass of water, a coffee with milk and a squeeze of honey, and a serving of creatine to lock in that hydration.
That mix is followed by one scoop of G.1.M Sport Endurance + Electrolytes and a Gold Bar – though he usually swaps the latter for a banana.
The first workout is a weights-focused session targeting the upper body, with a short burst of cardio to finish.
“We’re just covering all bases with training upper,” Jake said. “Upper’s always a priority because you want to look good – obviously.
“But for me personally, with HYROX, it’s not a massive priority. I’m not training to failure for anything. It’s all about good reps.”
Post-workout, he slurps back 1L of an Arla protein shake, kickstarting recovery with 57g of protein and 47g of carbs.
Breakfast
The first proper meal of the day in the Jake Dearden diet includes a staple nearly every athlete relies on: eggs.
Six of them are scarmbled and scooped onto 260g of rice – a basic but effective macro hit.
“It’s not that pretty,” he added. “But for me personally I find it easier to digest. I can go straight into a session probably about half an hour after this.
“It’s a good source of protein, carbs, and fat – and most importantly, it’s easy to make. I made this in about five minutes.”
To get prepped for session two, Jake mixes 600ml of water with citrulline malate to dilate the veins and get the blood flowing.
Six weeks out from the HYROX World Championships in Chicago, his workouts are shifting towards station-specific efforts like rowing and wall balls – all that fun stuff.
Lunch
Next up in the Jake Dearden diet is lunch – and it includes a somewhat surprising stop.
“We’re here at Nando’s,” he said. “It feels like we come here every day. We do come here most days, to be fair – especially when I’m with the lads.
“We’ve just finished training, we need something high in protein and carbs, and Nando’s normally fits the bill.”
His go-to order: half a chicken, peri chips, and broccoli – topped off with a generous dollop of ketchup.
Pre-Workout (Yes, Again)
After a quick nap, Jake fuels up for his third session of the day: a threshold workout.
Two bananas and 600ml of water mixed with electrolytes go down the hatch before he hits the treadmill for six, five-minute intervals at threshold pace, with a one-minute recovery jog in between.
Straight after pushing his limits, he grabs another pre-bottled Arla protein shake with 25g of protein.
“I’m probably going to get slated for having pre-made protein shakes all the time,” he joked. “But for me, convenience is better than getting whole foods and having to worry about that…
“It’s mad that today – and most days – I have 1.5–2L of chocolate milk. But it is protein chocolate milk. The fats are low, the sugars are lower. But again, we need them. We’re training for performance, not purely for aesthetics.”
Dinner
Jake’s dinner sticks to a time-tested muscle-building formula: steak, potato, and veg. Nothing too fancy.
The potatoes go in the air fryer, and the veg comes from microwave steam bags. In case you’re wondering – his steak is medium rare (though this time it came out more medium).
Last Meal of the Day
Rounding off the Jake Dearden diet is a simple, high-protein bowl:
- A scoop of protein powder
- 500g of 0% fat yoghurt (usually Skyr)
- Frozen raspberries
- Sometimes granola, if it’s been a heavy training day
Before bed, Jake takes a multivitamin, a collagen joint support supplement, three omega-3 capsules, and a Peak Sleep supplement.
Jake Dearden Diet: The Final Bite
You might be surprised by just how simple the Jake Dearden diet is. There’s no fancy meal prep, no expensive superfoods – just straightforward, effective nutrition built around performance.
Is it as clean or aesthetic as some influencer diets you’ve seen? Probably not. But they’re not training three times a day at high intensity.
“The main takeaway for you: focus on performance,” Jake concluded. “Whatever you can do to get the best performance in your sessions, make sure you’re doing it with your nutrition.
“That means high carbohydrates before, making sure you’re hydrated and getting the right things in. Straight after that session, make sure you’re starting the recovery process. Get your carbs in, get your fats in.
“What I’d also say is look at your power-to-weight ratio and see if you can improve that in any way. For some people who are super skinny, that might mean you need to be in a calorie surplus…
“If you’re a little bit overweight, then you might have to drop your calories and lose a bit of body fat to make sure the power-to-weight ratio is better. Because that’s what matters in HYROX.”
