By Karyn Guidry, founder of Karyn Guidry Fitness
Hybrid training isn’t just about stacking strength and endurance workouts. It’s about knowing how to fuel them. Whether you’ve got a long run in the morning and a lift at night, or a strength session before conditioning, your nutrition can make or break your performance and recovery.
In this guide, I’ll break down how to structure meals and snacks for double sessions, how to time your carbs, protein, and fats, and share a sample day of eating designed for hybrid athletes.
Why Nutrition Matters on Double Session Days
When you ask your body to push hard twice in one day, your energy demands and recovery needs skyrocket. Without a fueling plan, you risk:
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Running low on glycogen (your body’s main energy source for both endurance and strength work)
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Slower recovery between sessions
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Increased muscle breakdown and fatigue
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Hitting performance plateaus
The good news? With the right fueling strategy, you’ll recover faster and be ready to crush both sessions with energy to spare.
Structuring Meals & Snacks
The key to double-session fueling is timing and simplicity: quick energy before workouts, quality recovery fuel after, and balanced meals throughout the day.
Timing Carbs, Protein & Fats
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Prioritize around both sessions. They’re your main energy source and essential for recovery. |
Spread evenly across the day (25–40g per meal/snack). Especially important post-workout. |
Limit before sessions to avoid slowing digestion, but include healthy fats in main meals for satiety and hormone support. |
Sample Day of Eating for a Hybrid Athlete
Final Thoughts
Fueling for double sessions doesn’t have to be complicated. It’s about planning ahead, keeping meals simple, and matching your fuel to your training demand. The better you time your carbs, protein, and fats, the more energy you’ll have for both sessions and the faster you’ll recover.
Remember: your nutrition is training too. Treat it with the same intention as your workouts, and your hybrid performance will reach the next level.