Hybrid athletes face a unique challenge: balancing the need for energy to power endurance sessions while ensuring optimal recovery and muscle growth for strength training. Getting nutrition right is crucial for peak performance in both areas. Here’s how to fuel your body for strength and endurance.
Optimize Your Caloric Intake
Hybrid athletes often burn more calories than those focused solely on one discipline. To avoid fatigue and underperformance, it’s important to match your caloric intake to your activity level.
To meet the energy demands of training, especially when combining running and strength training. Total caloric needs are based on body weight, training volume, and individual metabolism.
• General guideline: 19 to 23 calories per pound (41-50 kcal per kg) of body weight per day, depending on training intensity and duration.
• Endurance running and strength training: The addition of strength training increases energy demands by around 10-15%, so caloric needs could range from 2,500 to 4,500 calories daily for most athletes, depending on their weight and training intensity
Depending on your goal, you may need to increase these calories even more. Monitor your body weight and adjust every two weeks.
Balance Your Macronutrients
The right balance of macronutrients—protein, carbohydrates, and fats—is essential for hybrid training. This is what keeps us fueled and full of energy to make the most out of each workout. Carbohydrates are particularly important as they are our main source of energy.
• Protein: Aim for 0.54-0.9 grams of protein per pound of body weight. This supports muscle repair after strength sessions.
• Carbohydrates: Intake should range from 2.7-4.5 grams per pound (6-10 grams per kg) of body weight daily.
• Fats: Fats are vital for long-term energy. A good rule of thumb is to get 20-35% of your daily calories from healthy fats like avocados, nuts, and olive oil.
Hydration for Performance
Hydration is critical for both endurance performance and recovery from strength training. Dehydration can impair both aerobic and anaerobic performance.
Fluid Needs
• Daily intake: General guidelines suggest 3.7 liters per day for men and 2.7 liters per day for women . However, athletes may need more depending on sweat loss during training.
• During exercise: Athletes should aim to drink about 0.4-0.8 liters per hour during exercise, adjusting based on temperature, humidity, and sweat rates.
• Post-exercise: To ensure adequate rehydration, athletes should aim to consume 1.5 liters of fluid for every kilogram (2.2 lbs) of body weight lost during training .
Electrolytes
Electrolyte replenishment is vital for maintaining performance during long endurance activities and strength training, especially in hot environments. Electrolytes help maintain fluid balance, muscle function, and nerve communication.
• Sodium: For workouts lasting more than 60 minutes, consume 300-600 mg of sodium per hour.
• Potassium, magnesium, calcium: Though less frequently needed than sodium, these electrolytes support muscle function and should be included in post-workout hydration strategies or via electrolyte drinks during long sessions .
Here are a few ways to optimize hydration for long endurance days:
• Hydration Tablets: Hydration tablets are an easy way to replenish electrolytes like sodium, potassium, and magnesium. Take one tablet dissolved in water before endurance workouts, and during if your session lasts longer than 90 minutes.
• Electrolyte Powders: These can be added to your water bottle to sip during long runs or cycling sessions. Look for powders with low sugar and balanced electrolyte content, and aim for about 500-700 mg of sodium per hour for long-duration endurance days.
• Post-workout Rehydration: After a long workout, you’ll need more than water to recover. Drink a hydration mix or use electrolyte tablets in your water to speed up recovery.
Nutrient Timing for Recovery and Energy
When you eat is almost as important as what you eat when it comes to performing your best as a hybrid athlete.
• Pre-workout: Eat a small, carb-focused meal 30-60 minutes before training. This will provide quick energy for your session.
• Post-workout: Have a protein-carb combo within 30-60 minutes after your workout to kick-start muscle recovery and replenish glycogen stores.
Supplements for Hybrid Athletes
While whole foods should be your primary source of nutrients, supplements can help fill gaps:
• Protein Powder: For quick post-workout recovery or when it’s hard to meet protein goals with food alone.
• Creatine: Supports muscle strength and can improve performance during both lifting and sprinting sessions.
• Electrolytes: Use during long endurance sessions to prevent dehydration and keep energy levels stable.
Fueling for hybrid training requires a strategic approach to ensure you’re optimizing performance in both strength and endurance. By focusing on caloric intake, macronutrient ratios, hydration, nutrient timing, and smart supplementation, you’ll prime your body for success!
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