Best Supplements for Hybrid Athletes

Hybrid athletes train across strength and endurance modalities — meaning their nutrition and supplementation needs differ from single-sport specialists. Whether you're chasing a fast 5K or a 2× bodyweight squat, the right supplements can support performance, recovery, and adaptation. This article addresses five frequently asked questions by utilizing insights from top research, providing clarity amidst social media's extravagant claims lacking scientific evidence.

1. What are the best supplements for both endurance and strength training?

According to the scientific research, the foundational supplements that support both energy systems include:

• Creatine monohydrate – Several reviews on CM supplementation highlight performance improvements in single (+1–5%) and repeated bouts (+5–15%) of high-intensity exercise lasting less than 150 seconds, with the most significant effects observed in tasks under 30 seconds (Branch, 2003; Lanhers et al., 2017). Improves maximal strength, sprint performance, and training volume. It works by restoring ATP (adenosine triphosphate) stores, which are the body’s primary energy source. In other words, you’ll be able to complete a few extra reps in every movement — leading to better results over time.

  
  

• Protein (Whey or Blend) – supports muscle repair and recovery post-exercise. Protein supplements are not necessary if daily protein needs are already met through whole foods. So thinking it’s somehow superior to “normal” protein is a misconception. Consider it a beneficial addition to simplifying the achievement of daily protein intake goals.

  
  

• Carbohydrates – essential for glycogen restoration and energy availability. While not a supplement in the strictest sense, carbs are often under-consumed by hybrid athletes. Carbohydrates are essential when training at high intensity, and supplementing with them can make a difference when intake from food is insufficient.

  
  

• Caffeine – A systematic review by Ganio et al. (2009) found that caffeine supplementation achieved an average performance benefit of ∼3.2% (±4.3%) in endurance events. In anearobic (repeated sprints) caffeine ingestion (6 mg/kg BM, 50 min before warm-up) improved total work performed during the first (+8.5%) and second half (+7.6%) of a 2 × 36 min repeated sprint event (Schneiker et al., 2006). Remember: the difference between a drug and a poison is the dose. Too much caffeine can interfere with sleep and hinder recovery. I personally recommend avoiding caffeine after 12 p.m.

  
  

• Beta-alanine – Beta-alanine supplementation has demonstrated small yet notable benefits (∼2–3%) in both continuous and intermittent exercise tests (Hobson et al., 2012; Saunders et al., 2016). Support buffering of lactic acid during high-intensity work. Most beneficial in workouts lasting 1–10 minutes at maximal effort, with smaller benefits in longer or lower-intensity efforts.

  
  

2. Do hybrid athletes need different supplements than bodybuilders or runners?

Yes — hybrid athletes combine the demands of both explosive and aerobic energy systems. For that reason:

Unlike pure strength athletes, they may need more carbohydrate during and after longer endurance efforts. Also, unlike bodybuilders, performance is the primary goal — so there’s no reason to fear carbohydrates.

Unlike pure endurance athletes, hybrid athletes benefit from greater protein intake and creatine supplementationto support resistance training volume. In general, due to higher strength training volume, slightly higher protein intake is recommended.

3. Can creatine help both lifting and cardio performance?

Yes. The study confirms that creatine monohydrate improves:

• Strength and lean mass

• Sprint ability

• Repeated high-intensity effort

  
  

It also appears to reduce fatigue and improve total training volume, even in mixed-modality programs. Creatine is not just for lifters — it’s a top-tier supplement for all hybrid athletes.

4. When should hybrid athletes take protein, carbs, and electrolytes?

Timing matters most during high-intensity or long-duration sessions. Nutrient timing becomes essential when training multiple times a day or in the evening and morning (i.e., <12 hours between sessions).

• Protein: ~0.25–0.40 g/kg per meal, spaced every 3–4 hours. Include post-workout. Total daily intake: approx. 2 g/kg of bodyweight.

• Carbs: 30–60 g per hour for sessions lasting 60+ minutes. Daily recommendation: 7–9 g/kg of bodyweight — depending on training volume. The best approach is to track intake and observe performance. Personally, if I feel “empty,” it’s usually due to insufficient recovery or a lack of carbohydrate.

• Electrolytes: especially sodium, during long or hot endurance sessions. The more you sweat, the more you need. While electrolyte needs are sometimes overemphasized in marketing, a sufficient salt intake through whole foods may already cover basic needs.

  
  

💡 Fuel before long sessions, refuel immediately after, and hydrate continuously.

5. Are pre-workouts or recovery supplements useful for hybrid training?

Some can help — if chosen wisely:

• Caffeine (3–6 mg/kg): shown to improve both endurance and power. Be cautious with timing to avoid sleep disruption.

• Carb + Protein blends: accelerate post-workout recovery and glycogen replenishment.

• Adaptogens (e.g. ashwagandha): may support recovery and stress resilience — though more research is needed. It's safe to try it and observe if there's any noticeable difference.

  
  

💡 Prioritize foundational nutrients first, then experiment based on personal response.

Final Thoughts

Hybrid athletes push both ends of the performance spectrum. Smart supplementation doesn’t replace training — but it supports recovery, workload, and long-term progress. Before trying anything it is essential to ensure that basic nutrition is on point.

Start with these priorities:

1. Protein (spread out and post-workout)

2. Creatine (daily)

3. Carbohydrates (before/during/after longer sessions)

4. Caffeine (optional, but effective)

5. Electrolytes (especially during endurance blocks)

   
   

Reference: Kerksick, C. M., Arent, S., Schoenfeld, B. J., et al. (2017). International society of sports nutrition position stand: Nutrient timing. International Journal of Sport Nutrition and Exercise Metabolism, 27(2), 178–194. https://doi.org/10.1123/ijsnem.2017-0006