We are currently experiencing a hype around sports such as CrossFit and Hyrox. Many former strength athletes and bodybuilders are attracted to the new sport. We will therefore explain below how you as a hybrid athlete can optimise your performance with our unique supplements.

The sports are characterised by the fact that endurance sports and strength sports - basically two different training approaches - are combined. A hybrid athlete is therefore an athlete who does not focus exclusively on a particular sport or a specific sporting discipline, but rather combines different sports or training methods in order to achieve versatile fitness and performance. For example, hybrid athletes can combine endurance sports such as running or cycling with strength training to improve their performance in different areas and prepare for a variety of sporting challenges.

Important: Nutritional supplements are only ever a supplement to a balanced and healthy diet and a healthy lifestyle.

Requirements for a hybrid athlete

If you want to understand which supplements might make sense for a hybrid athlete, you need to understand the physical requirements of a hybrid athlete.

In order to perform physical work or sport, our body utilises two energy systems in the human body.

We distinguish between the aerobic and the anaerobic energy system.

Aerobic energy system

The aerobic energy system plays a central role in endurance sports, as it provides a continuous supply of energy during long-lasting, moderate to intensive activities. In this system, oxygen is used to obtain energy from carbohydrates and fats.

During aerobic metabolism, carbohydrates and fats are utilised as the main fuels. Carbohydrates are either stored as glycogen from the muscle and liver cells or provided from glucose in the blood. Fats are released from the body's fat stores and converted into energy in the mitochondria of the cells. This energy production is efficient and can be maintained over a longer period of time as long as sufficient oxygen is available.

Adequate nutrition plays an important role in supporting the aerobic energy system in endurance sports. It is important to include both carbohydrates and fats in the diet as they are the primary fuels for this system. Carbohydrate-rich meals should be consumed before training or competition to replenish glycogen stores and ensure adequate energy supply. During longer periods of endurance exercise, sports drinks or gels containing carbohydrates can also be consumed to ensure a continuous supply of energy. We will come to this later in the supplement recommendations.

Anaerobic energy system

The anaerobic energy system plays a decisive role in strength sports, as it enables the rapid and short-term supply of energy for intensive loads such as lifting heavy weights or performing explosive movements. This energy system comprises two main components: the ATP-CP system (anaerobic-alactacidic) and the anaerobic-lactacidic system.

The ATP-CP system enables an immediate supply of energy through the breakdown of stored creatine phosphate (CP) to adenosine triphosphate (ATP), the immediate energy source of the cells. This form of energy supply is extremely fast, but limited, as the reserves of creatine phosphate are quickly depleted.

The anaerobic lactic acid system kicks in when the load lasts longer and the ATP reserves are exhausted. Carbohydrates in the form of glycogen are broken down into ATP, with lactic acid being produced as a by-product. This process enables rapid energy production, but is less efficient than the aerobic energy system and leads to acidification of the muscles, which can result in muscle fatigue and tiredness. You can feel this acidification when you perform sprints, for example.

Important to understand: if you are doing anaerobic training sessions, you should pay attention to your carbohydrate intake. Anaerobic training sessions consume a lot of glycogen, which you should top up with sufficient carbohydrates.

Nutrition for a Hyrox athlete

The diet for a Hyrox athlete should basically not differ from the diet of a strength athlete. The main foods should be unprocessed and fresh foods. In addition, sufficient vegetables, fruit and starchy carbohydrates should be consumed.

Depending on the goal of the Hyrox athlete, we recommend these two articles on nutrition.

I want to lose fat - what do I need to do?

I want to build muscle - what do I need to do?

These two articles will give you a good basis for the composition of your diet. Protein is discussed again below.

Proteins

The protein content of your diet should be just as high as that of a strength athlete. The general recommendation of 1.5g-2g per kilogramme of body weight per day makes sense. Animal protein sources are particularly valuable as they contain all the essential amino acids that the body cannot produce itself. Chicken and turkey are particularly popular as they are lean and rich in high-quality protein. 100 grams of chicken breast contains around 31 grams of protein and very little fat, making it an ideal choice for a healthy, protein-rich meal. Lean beef such as fillet or rump is also an excellent source of protein. Not only does it provide protein, but also important nutrients such as iron, zinc and vitamin B12, which are essential for muscle recovery and energy production. Dairy products also play an important role in the diet of strength athletes. Low-fat quark, Greek yoghurt and cottage cheese are rich in protein and easy to digest.

The remaining proteins can be topped up with food supplements. We recommend our ESN proteins.

ESN supplements for Hyrox, CrossFit and endurance sports - which product do I need?

Basically, we always say: No supplement is a "must-have". Nutrition, lifestyle and training always form the basis. Supplements can be a useful addition. The supplements for Hyrox athletes are discussed below.

ESN has designed the Endurance Line for all Hyrox, endurance and CrossFit athletes. These products are aimed specifically at endurance athletes, CrossFitters and Hyrox athletes.

ESN Designer Whey Protein helps you to cover your daily protein requirements. Our Designer Whey easily provides you with up to 23 g of valuable protein per serving (30 g). It can be prepared as a delicious shake or mixed perfectly into your porridge. Proteins contribute to maintaining and increasing muscle mass. With Designer Whey you can cover your protein intake quickly, efficiently and with high quality.

ESN ISOCLEAR is a patented whey protein isolate that tastes fruity, delicious and refreshing. Thanks to innovative food technology processes, ISOCLEAR virtually eliminates fat, lactose, unwanted minerals and undesirable whey flavour carriers. It also helps you to fulfil your daily protein requirement. IsoClear has a high biological value of 104 (according to the official classification of biological value). If you don't like the classic Desinger Whey, IsoClear can be a very good alternative. It can be drunk as a "protein lemonade" with water.

The Athlete Stack: Men or the Athlete Stack Women provide you with all the necessary and essential vitamins and minerals. Especially when calories are low and you are exposed to a high training load, there may be an increased need for vitamins and minerals. In addition, we athletes generally have a significantly increased need for nutrients and vitamins. For some vitamins and minerals, it is difficult to cover these through diet alone. That's why we recommend the Athlete Stack. This provides you with optimal nutrition and has been specially developed for athletes.

The ESN Perfect Base is an innovative supplement that is the first in the world to use bioactive collagen peptides (PeptENDURE) to support performance and regeneration. Perfect Base combines these peptides with glutamine, leucine and creatine, which promote muscle energy supply, hydration and muscle regeneration. It also contains beetroot extract, ginger extract, red spinach extract, sour cherry extract and coconut water powder, which acts as a natural source of electrolytes. Developed with leading experts and world-class athletes, Perfect Base provides an ideal daily base for endurance athletes. This product is intended as a combination product for daily use.

ESN Perfect Pre is a pre-workout supplement specially developed for endurance athletes. It provides the necessary energy and promotes strength production during training. The product provides optimally dosed carbohydrates to replenish glycogen stores and offers an innovative performance formula with Duo Carb Matrix, plant extracts, amino matrix, electrolyte complex and caffeine. Highlights are WATTS'UP®, cordyceps extract and galangal. It supports lactate buffering, which keeps the muscles pH-neutral for longer, and provides a direct and delayed energy supply thanks to the Duo Carb Matrix. This protects glycogen stores and promotes the utilisation of fat as an energy source, which can improve endurance performance.

Perfect Carb Loader is an innovative 4-in-1 powder made from high-quality carbohydrates that has been specially developed for endurance athletes. It combines quickly available and long-lasting energy sources to optimally top up glycogen stores before, during and after intensive training sessions. This ensures maximum energy supply and improved regeneration. Ideal for hyrox and endurance athletes who need plenty of carbohydrates to maintain their performance and endurance. As you have learnt, the anaerobic energy supply in particular needs carbohydrates. We have developed the Perfect Carb Loader to optimise the supply of these carbohydrates. Easily digestible, quickly available and a variety of carbohydrate sources.

Another carbohydrate source that can be used during training (similar to the Perfect Carb Loader) is Cylic Dextrin. Cylic Dextrin is a high-quality carbohydrateobtained by hydrolysis of starch. It offers a long-lasting glucose supply without strong blood sugar peaks and is characterised by ideal bioavailability. It is particularly beneficial for Hyrox and endurance athletes, as it can be used before, during and after training to replenish glycogen stores and continuously supply the muscles with energy. This ensures performance during intensive training sessions and competitions.

ESN Perfect Rec is a post-workout supplement that supports regeneration and recovery after training. It replenishes glycogen stores with high-quality carbohydrates and contains whey protein to promote muscle regeneration. With a combination of carbohydrates, proteins, amino acids, plant extracts, vitamins and minerals, Perfect Rec provides a comprehensive nutrient supply after intensive training sessions. Ideal for hyrox and endurance athletes who need fast and effective recovery and optimum support for their performance. The product covers proteins, carbohydrates and electrolytes and provides everything in a single product.

Ultrapure Creatine is a high-quality creatine monohydrate powder with a fine, micronised consistency for optimum absorption. Creatine, produced from the amino acids glycine and arginine and found in foods such as meat and fish, plays a central role in cellular energy production and ATP recycling. It prolongs muscle strength by utilising phosphocreatine to restore ATP. Around 95% of the creatine supplied is stored in the muscles. It not only supports muscle contraction, but also brain and nerve function and can prevent neurological disorders. With over 500 scientific studies and confirmation by the European Food Safety Authority (EFSA), it has been proven that creatine increases physical performance during high-speed strength training when 3 g is taken daily.

Of course, other products will also help you to improve your regeneration, strengthen your immune system and thus maximise your muscle building and endurance. Other products that can help you are:

• ESN Omega-3
• DAILY
• ESN Crank
• ESN Boostea
• Flexpresso
• Protein Meal RDY
• ...

You can find out more about the products separately via the corresponding link.

Conclusion

To summarise, the article provides a comprehensive introduction to the world of hybrid athletes, especially for sports such as CrossFit and Hyrox. These sports combine endurance and strength training, which requires versatile fitness. The importance of a balanced diet for both energy systems (aerobic and anaerobic) is emphasised, with carbohydrates and fats as the main energy sources in the aerobic system and the importance of carbohydrates in the anaerobic system should have become clear.

The ESN product lines, especially the Endurance line, were developed specifically for the needs of Hyrox and Hyrid athletes. Each of these products is designed to fulfil specific needs of endurance athletes, be it protein intake, energy supply before, during and after training, regeneration and support of general performance.

In conclusion, the choice of nutritional supplements should be individualised and dependent on personal goals and needs. A balanced diet, a healthy lifestyle and targeted training remain the cornerstones of a hybrid athlete's success.