What supplements do I take for hybrid training?
There are many supplements out there that are beneficial to a healthy lifestyle, better sports performance and faster recovery. A supplement is a product that is added to (supplements) your diet.
Sounds great, but I personally only take a few supplements regularly, for two main reasons:
You can very quickly find yourself spending a LOT OF MONEY
We assume supplements are neutral to positive (either they do nothing, or they give benefits), but they can in fact have NEGATIVE EFFECTS (tainted supplements, under- or over-dosed supplements)
Some products make a bigger difference and/or have greater scientific backing than others, and because of potential negative health effects, it's important that you understand and research what you take and make sure what you buy has good quality control (third party testing, or adheres to CGMP standards).
By eating a varied and balanced diet, I minimise the need to buy supplements. This includes micronutrients (vitamins and minerals), macronutrients (proteins, fats and carbohydrates), electrolytes (salts) and stimulants like caffeine. For example, I personally prefer to drink coffee and tea rather than caffeinated pre-workout mixes.
However, incorporating sports supplements like creatine and beta alanine can be a game changer for your hybrid training. Creatine helps improve strength and power output, while beta alanine can boost your endurance. I also take protein powder to supplement my diet: it’s essential for muscle repair and growth. These are the three supplements that I strongly believe in for optimal sports performance.
I also take vitamin D on my doctor's recommendation - if you think you're not getting enough of a something in your diet, rather than self-diagnosing, I would highly recommend going to the doctor and getting a blood test.
Supplements that I take daily:
Creatine
The body produces energy in three ways: the creatine-phosphate system, the glycogen system (carbs), and the aerobic system. The creatine-phosphate system is predominantly used in explosive activities (1-10 seconds duration). Explosive activities like resistance training and sprints would benefit from creatine supplementation.
Essentially, it increases energy availability during high-intensity activity and improves strength, power output and anaerobic exercise performance.
Why do I take it?
It's one of the most well-studied and effective supplements for exercise performance
Our bodies can synthesise creatine naturally from three amino acids, and we store it in our muscles, however, those stores are never fully saturated. Creatine supplementation has been shown to increase muscle creatine content by 15%–20% and leads to peak creatine storage.
What to buy and how much to take?
Creatine monohydrate: it's the form that is absorbed and stored the best, either in powder form or capsule (I buy powder)
Dosage: 3-5g daily
Beta-Alanine
It's an amino acid precursor to carnosine, which helps us buffer acid in the muscles (carnosine binds to protons which build up in high-intensity exercise). This improves performance during high-intensity exercise lasting from 1-10 minutes, such as interval running or high-intensity bursts of HYROX training.
Why do I take it?
The recommended dose is hard to get through diet alone (you'd need to eat about 1kg of chicken or beef daily)
What to buy and how much to take?
Powder form or capsule (I buy powder)
Dosage: 3.2–6.4 grams/day split into multiple doses because it can cause a (harmless) tingling feeling in your skin
Protein powder
We need a combination of amino acids to maintain and build muscle and almost everything in your body (skin, bones, nails, etc.).
Why do I take it?
It's a convenient source of pure protein to optimise muscle growth
I would be much more limited in my food choices otherwise, in order to reach my protein needs (1.6g/kg bodyweight)
What to buy and how much to take?
Choose between flavoured and unflavoured, either plant-based or animal-based. Look for complete proteins like whey or soy (they contain all 9 essential amino acids)
For optimal muscle growth, a daily intake of 1.6g of protein per kg of bodyweight is the most scientifically-backed recommendation
I like to take 25-30g of my daily protein in the form of a heaped scoop of soy protein powder mixed with creatine and beta alanine in yoghurt each morning
Vitamin D
A fat-soluble micronutrient found in eggs and oily fish that is also synthesised by our skin in sunlight, which benefits immune health, bone health. I take a 1000IU capsule of vitamin D-3 daily (D-3 is recommended over D-2). Check with your doctor first if you need micronutrient supplementation.
Supplements that I sometimes take:
Beetroot extract
This contains high levels of nitrates, which are converted to nitric oxide. This increases blood flow (by vasodilation) and improves oxygen and nutrient delivery to muscles, improving exercise performance.
It has been linked with reduced muscular fatigue, mostly benefitting anaerobic or muscular endurance exercises like HYROX
I take Beet It shots (70ml, 400mg nitrate) the week of a race, once daily, including the morning of race day
Energy gels
These are a fast-absorbing mix of electrolytes, sugars, amino acids and sometime caffeine
They are convenient to take right before an intense workout, or during longer-duration exercise (every 30-45 minutes)
I usually take a Gu gel 20 minutes before a HYROX race, and whenever I run for longer than an hour (for example, 4 gels during my last marathon)
Electrolytes
I take these for hydration before, during or after races / sweaty training sessions
They're convenient if I'm on the go and I can't get access to salty food or hydrating drinks, or whenever I run for longer than an hour
I like Active Root and Supernatural+
Recovery drinks
Also for convenience, I sometimes take Tailwind Recovery after a race or a longer workout for a mix of protein, carbohydrates and electrolytes to aid recovery
Choosing the right supplements should be a calculated decision, not because your favourite influencer told you that some voodoo powder is the reason for their great results! There's an overwhelming amount of information online, some scientifically-backed, some not. I recommend Examine.com as a great resource to find unbiased information on supplements:
It's not affiliated with any supplement or food company
Their information is fully referenced
They break down myths/fads and are evidence-based
If you need help getting ready for your next HYROX race, structuring your training, or figuring out which supplements would help you, get in touch.
P.S. I am not sponsored by any of these brands - they are just the ones that I like and believe in!
