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How Do I Fuel Hybrid Training?

Fuel Hybrid Training

“Hybrid training” refers to combining multiple training modes — for example, endurance (running, cycling) combined with strength & functional work (lifting, circuits). Thanks to event like ‘Hyrox’ the popularity of this form of training continues to grow.

The mix of training types places unique demands on multiple energy system in the body; and understanding how to adapt nutritional intake is an important area to consider when wanting to improve performance.

Fuelling Systems & Energy Intake

Lets start by talking about the energy systems involved in Hybrid Training:

  • Aerobic energy system is used for the endurance side. This relies heavily on a mix of using both carbohydrate and fat for fuel and having a available stores in the body.
  • Anaerobic energy system is required more for strength training. This requires different energy system that don’t require the addition of fuel but create a heavy demand on recovery.
  • A Hybrid athletes must balance both energy system — and have an understanding for which fuel source its optimal at what intensity.
Hybrid Training

But above all, it’d important to make sure total energy demands are met through a balance of the three main macronutrients:

Carbohydrates: Your primary fuel for both endurance and higher intensity tailored
Protein: Essential for repair, muscle maintenance, adaptation.
Fats: Though not the main fuel in high-intensity work, healthy fats support hormones, nutrient absorption, and provide longer-term energy on lower intensity or rest days

Equally as important is the need for hydration & electrolytes as even mild dehydration impairs performance. Electrolytes (sodium, potassium, magnesium) are lost in sweat and need to be replenished to help with muscle contract and prevent cramping. It’s important to be aware of elevated sweat rates in either on environments or due multiple training session; and increase your fluid intake accordingly.

How to fuel around your hybrid training

Understanding when to take which nutrients is critical in hybrid training, as fatigue and recovery are constant pressures.

Hybrid Training

Pre-Training Session

  • 2–3 hours out: Balanced meal with carbohydrates + moderate protein + a little fat
  • 30–60 minutes before: A small, easily digestible carbohydrate + hydration (or a light gel/drink)
  • If you have back-to-back sessions, a small “refuel snack” (~20–30 g carbs + some protein) between sessions
Hybrid Training

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During Your Session

This is especially important for longer sessions (>60–90 min) or sessions with “mixed intensity” (e.g. a long run plus sprints, or a metcon finish).

  • Carbohydrate intake of ~30–60 g/hr (or more, depending on your tolerance and the session)
  • Electrolytes + hydration
Hybrid Training

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Post-Session Recovery Window

  • Aim to consume both carbohydrates and protein within ~30–60 minutes of finishing your training session.
  • Carbohydrates are important as it helps restore glycogen and protein is important as it helps stimulate muscle repair.
  • After that it’s important to rejoin your usual meal pattern to keep the body topped up with the essential micronutrients.

If you do a second session later, ensure your “pre second session” fueling is also solid.

Hybrid Training

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