Nutrition for a Hybrid Athlete

Hybrid athlete training is being seriously hyped up online right now, but what does it mean to be a hybrid athlete, and how does nutrition come into it?

Hybrid training is changing the game in the fitness world by blending strength and endurance workouts into a single routine. What does it mean to be a hybrid athlete? Those who hybrid-train typically combine different types of exercises, such as weightlifting and running, to achieve well-rounded fitness.

While each type of training impacts the body differently and doesn't directly benefit the other, the goal is to significantly develop cardiovascular fitness and raw strength. The growing popularity of events like HYROX, which tests both endurance and strength highlights the growing interest in hybrid training. As you push your body harder, nutrition becomes crucial as your body demands more from your diet to perform at its best.

The role of protein

When we talk about exercise, protein often comes to mind as a crucial macronutrient, especially in hybrid training, which combines endurance and strength workouts. During these workouts, particularly with weight training, your muscles undergo microtears and need repairing and rebuilding [1].

For effective muscle growth, your body needs amino acids, which are the building blocks of protein. Among these, nine amino acids are essential and must come from your diet, with leucine playing a key role in muscle protein synthesis. The International Society of Sports Nutrition (ISSN) suggests athletes require more protein than the average person, recommending 1.4 to 2.0 grams of protein per kilogram of body weight daily [2].

To keep your body consistently fuelled, aim for meals that include 20 to 30 grams of protein throughout the day. It’s more important to ensure you’re getting enough protein overall than to overly focus on the timing of your intake. Hybrid athletes should tailor their protein intake based on their specific balance of running and lifting, as this impacts their total training load.

The role of carbohydrates

Carbohydrates are the primary fuel source for both endurance and strength sports. They offer an effective source of immediate energy and are stored as glycogen for later use [3]. While both carbohydrates and fats provide energy, carbohydrates are more efficient because they metabolise quickly and offer more energy per volume of oxygen, making them better suited for intense performance.

For hybrid training, it’s important to keep glycogen stores topped up, as they can become depleted after about 90 minutes of moderate exercise or 60 minutes of intense activity, this is when fatigue is likely to set in.

Your carbohydrate needs vary based on your workout goals: aim for 4-7 grams per kilogram of body weight per day for strength training, and 6 to 10 grams per kilogram for endurance activities [4]. For hybrid training, targeting a middle range between these values is usually effective.

According to the ISSN, endurance athletes should prioritise carbohydrates while adjusting protein intake to help repair muscle damage and promote recovery.

What to eat before you workout

Pre-workout nutrition is essential for hybrid athletes, as it provides the fuel and nutrients needed for peak performance during demanding training sessions or competitions.

For a quick energy boost, opt for simple sugars that convert into energy rapidly. It’s also wise to avoid high-fibre foods right before your workout, as fibre can slow digestion and potentially cause gut discomfort during exercise — something commonly referred to as ‘runners' gut’. Here’s how to plan your pre-workout meals based on time:

2-4 hours before the workout: Focus on a balanced meal that includes complex carbohydrates, lean proteins, and fats. This allows your body enough time to digest and convert the food into steady energy. A chicken or tofu stir-fry with vegetables and brown rice is a great option.

1-2 hours before: Choose a smaller meal or snack that is higher in carbohydrates and moderate in protein, such as a banana with a spoonful of yogurt or toast with peanut butter and jam. Avoid fatty or heavy foods that can sit in your stomach.

Under 1 hour: Go for a quick, easily digestible snack with simple carbohydrates like a banana or a handful of sweets.

What to eat after your workout

After a workout, what you eat is key to recovery and performance, especially for hybrid athletes juggling different physical demands. Contrary to old beliefs, you don’t need to gulp down a protein shake immediately after your session. Studies have shown that the ‘anabolic window’ – i.e. the best time for muscle repair and nutrient absorption – can last for up to six hours post-exercise [5]. If you focus on proper recovery, you’ll bounce back faster and be able to train harder in your next session.

We often refer to the "4 R's" of post-workout nutrition—Repair, Refuel, Rehydrate, and Renourish—all crucial for effective recovery.

Repair involves consuming protein to rebuild muscle fibres broken down during exercise. Refuel means replenishing glycogen stores with carbohydrates to restore energy. Rehydrate focuses on drinking fluids and electrolytes to replace what’s lost through sweat. Renourish includes eating antioxidant-rich fruits and vegetables to combat oxidative stress and support overall recovery.

Should you take supplements?

If your diet is nutritionally balanced, supplements are likely unnecessary. The most crucial aspect is ensuring you have a well-rounded diet with enough overall calorie intake to support your physical goals. Adopting a ‘food-first’ approach is encouraged. However, there are instances where evidence-based nutritional supplements may be beneficial for performance.

Highlighting a couple of examples, an electrolyte drink that provides sodium, potassium, and magnesium as well as carbs can help with hydration by retaining more water than drinking water alone in hot conditions. Creatine, an energy-rich compound naturally found in our muscles, helps generate more ATP, which is essential for muscle energy during high-intensity activities like lifting weights or sprinting.

To determine what’s best for you, and if supplementation is needed based on your circumstances, it’s wise to consult a qualified sports nutritionist.

References

1. Schoenfeld BJ. Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy? J Strength Cond Res. 2012; 26(5):1441-53.

2. Jäger, R, Kerksick CM, Campbell BI, Cribb PJ, Dionne IE, Jeffrey D, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017; 14, 20

3. Lovegrove A, Edwards CH, De Noni I, et al. Role of polysaccharides in food, digestion, and health. Crit Rev Food Sci Nutr. 2017; 57(2):237-53.

4. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-S27.

5. Aragon A, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013; 1-11

Words: Jess Stansfield RNutr, Huel Nutrition Team