Hybrid athletes—those who combine strength training and endurance sports—face unique nutritional challenges. Their bodies require both energy for prolonged endurance activities and the building blocks for muscle repair and growth. Achieving optimal performance means tailoring nutrition to fuel both sides of their training regimen. Here's how to craft an effective pre-workout strategy for hybrid athletes, with insights for biohackers looking to optimize every rep and mile.

The Balance Between Carbs and Protein

Carbohydrates for Endurance
Carbs are your body's primary fuel source for high-intensity and endurance activities. They provide the glycogen stores needed for sustained energy. Aim for 1-4 grams of carbohydrates per kilogram of body weight about 2-3 hours before a workout. Examples include:

• Oatmeal with a banana

• Whole-grain toast with almond butter

• Sweet potato with a drizzle of honey

Protein for Strength
Protein supports muscle repair and growth, crucial for strength-focused sessions. Consuming 15-30 grams of protein in your pre-workout meal can provide the necessary amino acids. Pair protein with carbs to enhance muscle glycogen synthesis. Examples include:

• Greek yogurt with berries

• A protein smoothie with almond milk

• Try this protein powder.

• Scrambled eggs with avocado on toast

Timing Meals for Optimal Energy

Timing your meals can significantly impact performance:

• 2-3 Hours Before Training: A balanced meal with carbs, protein, and a small amount of healthy fat (e.g., grilled chicken with quinoa and steamed vegetables).

• 30-60 Minutes Before Training: A quick-digesting snack rich in carbs, such as an apple with a small handful of nuts or a rice cake with peanut butter.

For endurance-focused days, prioritize carbs to top off glycogen stores. For strength days, ensure adequate protein intake to support muscle repair and performance.

Biohacker Tips for Sustained Energy

• MCT Oil: Medium-chain triglycerides (MCTs) provide a quick, easily digestible source of energy. Add a tablespoon to your pre-workout smoothie to enhance endurance without causing digestive discomfort.

• Adaptogens: Herbs like ashwagandha or rhodiola rosea can help manage stress and improve physical performance. Incorporate adaptogenic powders into your pre-workout drink for added stamina and recovery support.

• Electrolytes: For hybrid athletes training in hot climates or for extended periods, electrolyte powders can prevent dehydration and improve performance.

Recommended Supplements for Hybrid Athletes

1. Pre-Workout Carbohydrate Blend: Provides quick energy for endurance and prevents mid-workout fatigue.

   • Example: A powder with maltodextrin, dextrose, or coconut water.

2. Branched-Chain Amino Acids (BCAAs): Supports muscle recovery and reduces exercise-induced muscle soreness.

   • Example: A supplement with leucine, isoleucine, and valine in a 2:1:1 ratio.

3. Nitric Oxide Booster: Enhances blood flow and oxygen delivery to muscles for both endurance and strength sessions.

   • Example: A product containing L-citrulline and beetroot powder. Our Nitric MaxFlow contains both, along with other ingredients to promote nitric oxide production.

4. Antioxidant Support: Combat oxidative stress from intense training sessions with supplements like Vitamin C or tart cherry extract.

• My personal favorite is Mega-Antioxidant, which contains a variety of potent antioxidants, including Vitamin C, Vitamin E, Vitamin A, Selenium, NAC, Grape Seed Extract, and many more. 

Sample Pre-Workout Meal Plan

• 2 Hours Before: Grilled salmon with a quinoa and spinach salad, topped with olive oil and lemon.

• 30 Minutes Before: A smoothie with a banana, unsweetened almond milk, a scoop of whey protein, a tablespoon of MCT oil, and a sprinkle of cinnamon.

• Optional Supplements: Add an electrolyte drink or nitric oxide booster as needed.

By balancing carbs and protein, timing meals effectively, and integrating smart supplements, hybrid athletes can fuel their bodies for peak performance. Curious to learn more about optimizing your nutrition? Check out our full range of performance-enhancing supplements and resources to help you reach your goals.

Featured Products for Pre-Workout Nutrition for Hybrid Athletes: 

Mega-Antioxidant: antioxidant support

Nitric MaxFlow: promotes nitric oxide production

Cheers to Fueling!

Kelly Harrington, MS, RD

Registered Dietitian for Healthy Goods