Fueling Power and Endurance:

Nutritional Strategies for Hybrid Training

 

by Elena Casiraghi

Hybrid training is one of the emerging trends in the fitness landscape. By combining aerobic and strength exercises in the same session, it represents an effective method to improve cardiovascular health, as indicated by Harvard Medical School. Hybrid training sessions and competitions such as Hyrox alternate strength, speed, and endurance, with phases of varying intensity. This variability requires targeted nutritional strategies to ensure energy availability, optimize recovery, and support physiological adaptation. Let's explore how to structure nutrition and supplementation to face these activities and maximize their results.

The metabolic demands of hybrid training

Hybrid training simultaneously engages multiple energy systems, activated depending on the intensity of effort.

Specifically, three different systems are involved:

• the alactic anaerobic system, which provides energy for explosive and very short movements;
• the lactic anaerobic system, which comes into play during high-intensity efforts with lactic acid accumulation;
• the aerobic system, which is activated when intensity decreases but duration increases, using oxygen to sustain the effort over time. 

This complex metabolic interaction requires nutritional support that ensures a constant and appropriate energy supply. Proper nutrition is also essential to alleviate the various types of fatigue resulting from the effort and, not least, to promote adaptation and recovery between sessions. The focus is primarily on carbohydrates, useful for providing immediate energy and replenishing glycogen stores, but without neglecting proteins, essential for muscle repair and adaptation. Maintaining hydration also plays a fundamental role.

Hybrid training: daily nutrition

Carbohydrates: the energy foundation

A nutritional strategy suitable for this type of training must provide energy, counteract fatigue, and promote recovery.
Carbohydrates are fundamental for their ability to:

• maintain muscle and liver glycogen stores;
• support intensity during high metabolic load sessions;
• facilitate recovery between training sessions;
• promote adaptation to training stimuli, particularly for strength and power development. 

The recommended daily carbohydrate intake varies based on the volume and intensity of training but is around 4-7 grams per kilogram of body weight, with particular attention to meals and snacks before and after training. Whole grains (oats, rice, barley, farro), fruits and potatoes are excellent sources to include in the daily diet.

Proteins: repair and adaptation

Proteins are essential for muscle tissue repair, adaptation to training stimuli, and to optimize recovery.
The recommended intake varies between 1.6 and 2 grams per kilogram of body weight per day, evenly distributed across meals, with particular emphasis on the first two-three hours immediately following training.

Lean meats, fish, eggs, dairy, and legumes are valid protein sources. Those opting for plant-based sources should always combine whole grains and legumes, to complete the amino acid profile.
The use of supplements such as protein powders can be very practical to meet the necessary intake without overloading digestion.

Fats: energy and hormonal support

Fats should not be overlooked; on the contrary, they also play important roles:

• provide energy during low-intensity endurance prolonged efforts, in variable synergy with carbohydrates depending on the intensity and duration of the exercise, as well as the athlete's experience and conditioning;
• support hormonal synthesis;
• promote the absorption of fat-soluble vitamins such as A, D, E, and K.

Good quality fat sources include extra virgin olive oil, nuts, and avocado.
Particular attention should be given to omega-3 fatty acids (EPA and DHA) from marine sources, which offer essential benefits for athletes: improving cognitive function and sleep quality, helping reduce muscle soreness, strengthening immune response to support strength, power, and endurance, and reducing stress induced by intense training.

Hydration: a critical factor

Hydration is another often underestimated pillar. Proper hydration allows to:

• maintain stable body temperature;
• promote nutrient transport;
• support cardiovascular function.

The recommended intake is about 30-45 ml per kilogram of body weight per day, with an addition of 500-700 ml of fluids for every hour of training, preferably enriched with electrolytes.

Targeted supplementation for hybrid training

A balanced and personalized diet according to one's needs is always the essential base. However, targeted supplementation can support us at best, during and after training and competitions, to optimize energy availability and promote recovery between sessions.
This is especially true in high-intensity disciplines such as hybrid training and its more competitive form, Hyrox.

PMore energy with Maltodextrin and Fructose in a 2:1 ratio

An innovative nutritional support for hybrid athletes is the combination of maltodextrin and fructose in a 2:1 ratio. This mix uses two different intestinal transporters (read more here), allowing the intake of up to 90 g of carbohydrates per hour while reducing gastrointestinal stress.
During a Hyrox competition, characterized by high energy expenditure (800-1000 kcal) and risk of glycogen depletion, this specific formulation ensures significant energy availability, with the additional advantage of a lower sweetness compared to other carbohydrate blends.
Recent research (see Bibliography, items 6 to 11) suggests that this formulation can improve performance by 7-8% in high-intensity intermittent sports like those with alternating running and high-intensity functional stations, thanks to effective oxidation of exogenous carbohydrates.

Whey protein: the key role of beta-lactoglobulin

Whey proteins are particularly advantageous for hybrid athletes due to their high biological value and rapid absorption. The high content of essential amino acids and BCAAs has the precise role of stimulating muscle protein synthesis.
In the context of hybrid training, beta-lactoglobulin becomes particularly relevant. It represents about 50-55% of whey proteins and offers specific advantages thanks to:

• amino acid profile: it is particularly rich in leucine (13.5% of the total), the key amino acid for stimulating muscle protein synthesis;
• optimal bioavailability: its digestion-resistant molecular structure allows more effective absorption in the small intestine and optimal amino acid release into the bloodstream during the post-exercise anabolic window.

When to take protein? Current research has reconsidered the restrictive concept of the 30-minute "anabolic window." Recent studies (see Bibliography, items 1 to 5) show that muscle sensitivity to protein synthesis remains high for up to 3-5 hours post-exercise, with benefits extending up to 24 hours. Ideally, high-quality proteins should be consumed within the first three hours after training, as part of the total daily protein intake.

BCAAs in hybrid training

CAAs, or branched-chain amino acids (leucine, isoleucine, and valine), are defined as "essential" because the body cannot synthesize them and they must be obtained through diet or supplementation.
Unlike most amino acids, BCAAs are processed directly in muscle tissue. This makes them useful both as an energy source during exercise and to stimulate protein synthesis.
During competitions like Hyrox—characterized by 8 functional stations interspersed with 8 km of running—BCAAs seem to effectively counteract muscle catabolism induced by intense metabolic stress.
A 4:1:1 ratio formulation, rich in leucine, enhances the anabolic effect.

The benefits of Creatine

Creatine is one of the most effective supplements, a naturally occurring compound stored mainly in muscles as phosphocreatine. It is used for rapid regeneration of ATP (adenosine triphosphate), the molecule that fuels muscle contractions during intense and short-duration activity.
In Hyrox, for example, creatine boosts the alactic anaerobic system, enabling more explosive movements and greater strength during functional stations. Therefore, it is particularly effective in demanding stations.
Athletes who integrate it into their routine report improvements in power-endurance performance and better ability to maintain intensity during the final stages of competition, when metabolic fatigue becomes critical.

Hydration and electrolytes: a key element for performance

Maintaining an adequate hydro-electrolyte balance is critical in hybrid training: the high metabolic intensity and indoor environment can lead to sweat rates of 2-3 liters/hour, with significant electrolyte loss.
In such conditions, fluid and mineral loss can compromise plasma volume and oxygen transport: just 2% dehydration can reduce physical and mental performance by up to 10-20%, hindering phases where technical precision and decision-making clarity are crucial.
Supplementing sodium and magnesium is crucial for sustaining effort continuity.
An electrolyte solution specially designed for athletes can optimize water absorption in the intestine. Furthermore, a proper hydration strategy with electrolytes can help to reduce the risk of muscle cramps and preserve the ability to generate power during the most demanding stations like sled push and wall balls, when neuromuscular and metabolic fatigue peaks.

In practice: when and what to eat

Pre-training meal (3-4 hours before):

A complete meal is recommended: for example, 100 g (quantity may vary based on body mass) of whole grain rice with 100-150 g of chicken breast and vegetables dressed with extra virgin olive oil.

Immediate pre-workout (30-60 minutes before):

Have a light, easily digestible snack rich in carbohydrates, such as a banana and 200 g of low far greek yogurt. Also, ensure hydration with about 400-600 ml of water.

During training:

For sessions over 60 minutes, aim to consume about 40 g of carbohydrates/hour, preferably through powders dissolved in water or highly tolerable energy gels. Hydration should include 500-700 ml of fluids/hour with electrolytes like sodium and magnesium to compensate for sweat loss.

Immediately post-workout (within 30 minutes):

After intense training, take a smoothie with 20 g whey protein, 60 g carbohydrates (e.g., fruit and honey) in 500 ml of cow’s milk or plant-based drink. For a convenient option, use an instant beverage with maltodextrins and beta-lactoglobulin.

Meal 2-3 hours after workout:

Have a complete meal with 100-150 g durum wheat pasta or rice, 100-150 g of fish, and stir-fried vegetables (quantities may vary based on body mass).

Conclusions Hybrid training imposes complex metabolic and physiological challenges. A well-planned nutritional strategy, supported by supplementation, can make the difference in improving performance, recovery, and adaptation. Nutrition is an integral part of athletic success in this discipline The nutritional strategy must always be personalized according to: individual characteristics, specific goals, metabolic demands of different training phases.

 

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