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Fueling for Performance – Carbs, Protein, and Fats for Hybrid Athletes

As a personal trainer in Edmonton and through my online coaching, one of the most common problems I see is this:

“I’m training hard, but I don’t feel like I’m recovering or progressing.”

Often, the issue isn’t the training plan—it’s the fueling strategy.


Hybrid athletes (those combining strength and endurance) need to balance carbs, protein, and fats in a way that matches their training load. Get it wrong, and you’ll stall. Get it right, and you’ll recover faster, perform better, and see more consistent results.


The Science: How Macros Drive Performance

Each macronutrient has a distinct role:

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  • Carbohydrates → the body’s preferred fuel for endurance and high-intensity efforts.

  • Protein → the foundation of muscle repair, growth, and recovery.

  • Fats → essential for hormones, long-term health, and satiety.


The key for hybrid athletes isn’t cutting one out—it’s finding the right balance (Thomas et al., 2016).


The Physiology Behind It: Why Macros Matter

  1. Carbohydrates

    • Stored as glycogen in muscle and liver.

    • Low glycogen = sluggish runs, weaker lifts, slower recovery.

    • Recommended: 4–7 g/kg bodyweight per day, depending on mileage.

  2. Protein

    • Triggers muscle protein synthesis and prevents breakdown.

    • Recommended: 1.6–2.2 g/kg bodyweight, spread across meals (Phillips & Van Loon, 2011).

  3. Fats

    • Regulate hormones and support recovery.

    • Should make up 20–30% of total daily calories.


Case Examples

  • An Edmonton client running 40 km/week and lifting 3x per week was constantly sore. Once we increased his carb intake around runs and boosted protein, his recovery improved and strength plateau broke.

  • An online client preparing for Hyrox wasn’t losing body fat despite training daily. We adjusted her fat intake downward (too high before) and shifted calories to protein + carbs—her performance and body composition improved within weeks.


Self-Check: What’s Your Priority?

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  • If your main goal is endurance performance → emphasize carbs, but don’t skimp on protein.

  • If your main goal is muscle gain → prioritize protein and keep carbs moderate to high.

  • If your goal is fat loss → hold protein steady, scale carbs and fats slightly down to create a deficit.

  • If your goal is general fitness → balance across all three, focusing on consistency.


Goal-Based Macro Table

Goal

Carbs

Protein

Fats

Notes

Endurance

5–7 g/kg

1.6–1.8 g/kg

20–25% of calories

Fuel long sessions, prevent breakdown

Muscle/Strength

4–6 g/kg

1.8–2.2 g/kg

20–30% of calories

Support hypertrophy and recovery

Fat Loss

3–5 g/kg (scaled down)

2.0–2.2 g/kg

20–25% of calories

Preserve lean mass in deficit

General Fitness

4–6 g/kg

1.6–2.0 g/kg

25–30% of calories

Flexible balance for lifestyle


Common Mistakes People Make

  • Under-eating carbs. Leads to sluggish training and poor recovery.

  • Over-relying on protein shakes. Whole food is just as important.

  • Chasing fad diets. Low-carb or low-fat extremes often reduce performance in hybrid athletes (Kerksick et al., 2018).

  • Ignoring timing. Fueling before and after training matters as much as hitting daily totals.


Practical Guidelines

  • Eat a carb-rich snack 1–2 hours before endurance sessions.

  • Have 20–40g protein within 1–2 hours post-training.

  • Include healthy fats at main meals (but avoid heavy fats right before training).

  • Hydrate well: ~30–40 ml/kg bodyweight daily, more if sweating heavily.


FAQ: Nutrition for Hybrid Athletes

Do I need to track macros?

Not forever—but it’s useful for 2–4 weeks to get a baseline.

Can I train fasted?

Yes, for easy runs. But performance is usually better fueled for intervals or lifting.

What about supplements?

Stick to the basics: whey protein, creatine, electrolytes. Caffeine can help if timed well.

How do I eat on rest days?

Keep protein the same, slightly reduce carbs, and maintain fats for recovery.


Putting It All Together

Fueling isn’t about chasing the latest diet trend. It’s about matching your nutrition to your training goals.


At Shift to Strength, I help athletes—both in-person in Edmonton and online—dial in fueling strategies so they can recover, perform, and progress without second-guessing their nutrition.


👉 Subscribe to the Shift to Strength Blog for weekly science-backed training and nutrition tips.


References

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … Kreider, R. B. (2018). International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0216-6

Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38. https://doi.org/10.1080/02640414.2011.619204

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006

Do you want me to go back and re-balance the citations in Week 7 (Recovery blog) too so it matches this “light-touch” approach?

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