By Karyn Guidry, founder of Karyn Guidry Fitness
Carbohydrates power your pace, your lifts, and your recovery. Runners and hybrid athletes often hear mixed messages about carbs. Low carb trends and train low ideas can make carbs sound optional. If you run hard and lift heavy, carbohydrates are essential for speed, strength, and consistency.
In this guide I explain how many carbs you need for different sessions, clear up common myths, and share simple ways to fuel with real food and performance products.
Why Carbohydrates Matter for Runners and Hybrid Athletes
When you train, your body uses glycogen, which is stored carbohydrate in your muscles and liver. Adequate glycogen helps you run faster, lift heavier, and maintain higher quality work. Too little carbohydrate can lead to:
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Early fatigue
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Slower recovery
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Reduced power output
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Higher risk of overreaching or overtraining
Hybrid athletes have dual demands. You are asking your body to perform both endurance and strength, so carbohydrate availability matters even more.
Carb Needs by Session Type
Not every workout requires the same approach. Use the frameworks below to match your fueling to the work.
1) Endurance runs of 60 minutes or longer
Goal: steady energy and glycogen preservation
Before: 1 to 2 g of carbohydrate per kg of body weight, 2 to 3 hours before the run
During: for runs longer than 90 minutes, plan about 30 to 60 g of carbohydrate per hour
2) Interval sessions and speed work
Goal: high power with quality repeats
Before: a carb rich snack 60 to 90 minutes prior, for example a banana with toast and honey
After: pair carbohydrate with protein to speed glycogen replenishment and muscle repair
3) Hybrid competitions such as HYROX or DEKA
Goal: sustained output across endurance and explosive tasks
Build up: 24 to 48 hours before, target 3 to 5 g of carbohydrate per kg of body weight
Pre race meal: carb focused meal 2 to 3 hours before start
During: use fast digesting carbs such as gels, chews, or sports drinks to maintain energy mid race
Three Myths About Low Carb Training
Practical Carb Sources
Both whole foods and performance products have a place. Choose based on timing and session intent.
Real food options
Best for daily meals, pre training meals, and recovery
Performance products
Best during sessions or right before high intensity work
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Energy gels and chews
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Sports drinks that include carbohydrate and electrolytes
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Cluster dextrin or maltodextrin powders
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Carb based hydration mixes
Coach’s rule of thumb: use whole foods for meals and recovery. Use performance products during training and racing when convenience and speed of digestion matter most.
Quick Reference: Timing and Amounts
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Long easy run over 90 minutes: 30 to 60 g per hour during
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Speed or interval day: carb rich snack 60 to 90 minutes before
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Strength only day with heavy lifts: aim for a carb focused meal 2 to 3 hours before and a protein plus carb recovery meal after
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Race week for HYROX or similar: 3 to 5 g per kg per day in the final 24 to 48 hours, then maintain normal balanced intake post event
Final Thoughts
Carbohydrates are not the problem. They are a performance advantage when you train with purpose. The more intensity and volume you handle, the more your body benefits from smart carbohydrate timing.
Fuel with intention. Practice your strategy in training. Your legs, lungs, and barbell will show you the difference.