Nutrition for a Hybrid Athlete

(Strength + Endurance the Flush GBI way)

Hybrid training blends lifting and conditioning (think: weights + running/rowing/cycling) to build power and engine together. That dual demand means your fueling, recovery, hydration, and toxin load all matter more. In the Flush GBI philosophy: Flush is the system, GBI is the program, and you create the plan—nutrition is how you power it.

Core Principles

• Protein to repair. Hybrid work creates micro-tears; amino acids rebuild.

  • Target 1.4–2.0 g protein per kg bodyweight/day.

  • Hit 20–40 g protein per meal/snack, 3–5 times/day.

  • Prioritise complete sources (eggs, dairy, fish, lean meats) or smart plant combos (legumes + grains), with leucine-rich options (whey, dairy, soy).

• Carbs to perform. Carbs fuel intense efforts and refill glycogen.

  • Strength-leaning days: ~4–7 g/kg/day

  • Endurance-leaning days: ~6–10 g/kg/day

  • Hybrid training usually sits in the middle—adjust by session volume and intensity.

• Fats to support. Focus on quality: extra-virgin olive oil, avocado, nuts, seeds; keep ultra-processed fats low.

• Hydrate wisely. Use purified or distilled water (prefer over tap during active detox). Add electrolytes on long/hot sessions.

• Detox-aware eating. Less ultra-processed food, fewer artificial additives; more whole foods and fibre (timed away from training windows).

Pre-Workout Fuel (pick by time-to-go)

• 2–4 hours: Balanced meal (complex carbs + lean protein + some fat).
  Example: rice or potatoes + chicken/tofu + veg.

• 1–2 hours: Carb-forward mini-meal with moderate protein.
  Example: Greek yogurt + fruit + honey; or toast + nut butter + jam.

• < 60 minutes: Fast-acting carbs, low fibre/low fat.
  Example: banana, applesauce, a few jelly candies.

• Avoid right before: high fibre, heavy fats—can trigger “runner’s gut”.

Post-Workout: The 4 R’s

1. Repair – 20–40 g protein (meal or shake).

2. Refuel – carbs scaled to session load (longer/harder = more).

3. Rehydrate – fluids + electrolytes to match sweat loss.

4. Renourish – colourful plants (polyphenols/antioxidants) for recovery.

No need to panic about a 30-min “anabolic window”—prioritise total daily intake across the next 3–6 hours.

Daily Structure (sample)

• Breakfast: Oats + whey/soy isolate + berries + seeds

• Lunch: Salmon or chickpeas, quinoa, mixed greens, olive oil

• Snack (pre/after): Yogurt + fruit / banana + shake

• Dinner: Lean protein, potatoes or rice, cruciferous veg, avocado/olive oil

• Before bed (optional): Cottage cheese or casein for slow-release amino acids

Micro-Targets That Matter

• Omega-3s: oily fish 2–3×/week or algae oil (plant-based).

• Iron/B12: monitor if plant-predominant; use fortified foods or supplements if needed.

• Calcium/Vitamin D: bone and muscle function; consider testing D status.

• Magnesium: supports muscle/nerve function and sleep quality.

Hydration & Electrolytes

• Baseline: roughly 30–35 ml/kg/day, then add what you sweat.

• Longer/hot sessions: include sodium, potassium, magnesium.

• Choose purified/distilled water during detox phases; avoid repeated use of plastic bottles to minimise microplastic exposure.

Supplements (food-first, targeted)

• Creatine monohydrate (3–5 g/day): supports high-intensity strength/power and repeated efforts.

• Electrolyte mix: for heat, long sessions, or heavy sweaters.

• Caffeine (optional): useful pre-effort; test your tolerance; avoid if it worsens sleep or jitters.

• Protein powder: convenience tool to hit targets—whey, casein, or quality plant blends.

Where Flush GBI fits

• Flush GBI: use within your plan to support gut/bowel clearance and comfort—timed away from training (respect the 4-hour fast afterwards). Many hybrid athletes prefer AM Flush on rest/technique days or post-training on lighter sessions to avoid conflict with fueling.

• GBI Bloodshot Booster (Vitamin C, D3, Zinc): optional add-on to support immune resilience and recovery—especially during high training loads or seasonal stress.

Remember: Flush is the system, GBI is the program, you build the plan. Pair detox clarity with performance nutrition for the best results.

Troubleshooting

• Low energy in sessions? Increase carbs around training; check total daily intake.

• Stomach upset? Reduce pre-session fibre/fat; trial different timing; test fuels in training, not on event day.

• Stalled strength/endurance? Rebalance macro split (often under-carbing), prioritise sleep, and schedule deloads.

• Cramps/headaches in heat? Likely electrolyte gap—add sodium and fluids proactively.