Category: Triathlon

Proper nutrition can shave minutes off your race time and prevent the dreaded 'bonk,' as a high-performance athlete's body relies on carbohydrates for moderate to high-intensity exercise. Knowing what to eat before and during a sprint triathlon is critical for maximizing performance and avoiding digestive issues on race day.

Endurance athletes need significantly more protein than the average sedentary person, with intake recommendations often double or triple the standard amount. This higher demand is critical for muscle repair, recovery, and immune function during the grueling training and competition of an Ironman.

In early 2024, IRONMAN® announced a significant change to its on-course nutrition, phasing out Gatorade Endurance and introducing new hydration partners for its races. This decision has prompted many triathletes to re-evaluate their race day fueling plans, as the new products offer different nutritional profiles compared to the long-standing Gatorade formula.

A triathlete's sweat sodium concentration can vary dramatically, from as little as 200mg to as much as 2,000mg per liter, making personalized fueling critical. Understanding how much sodium do triathletes need is a non-negotiable step for optimizing performance, preventing cramps, and ensuring safety.

According to a study in the *Journal of Applied Physiology*, elite triathlete Kristian Blummenfelt has daily energy expenditures that can exceed 8,500 calories during intense training. The demanding nature of his training dictates what diet does Kristian Blummenfelt follow, which is a strategically flexible, high-carb fueling plan rather than a restrictive regimen.

Data from endurance events shows that dehydration can significantly decrease performance by over 2% of body weight. Knowing how much water should you drink during a half ironman is not about a single magic number, but a personalized, practiced strategy to prevent performance-killing dehydration and dangerous hyponatremia.

Proper carbohydrate loading can improve endurance performance by 2-3% during long events like an Ironman, making the timing of this strategy critical. Starting too late or incorrectly can lead to digestive issues or missed opportunities for maximum glycogen storage. Mastering the 'when' is just as important as the 'what' to ensure you arrive at the starting line fully fueled and ready to perform.

Carb loading can boost endurance performance by up to 3%, a significant advantage in an IRONMAN. This critical strategy involves maximizing your body's glycogen stores to prevent hitting the wall on race day.

While training and race-day logistics are critical, studies show that nutrition can be the difference between a new personal record and a devastating 'bonk'. A successful Half Ironman hinges on a well-practiced and disciplined fueling plan, not just physical endurance.

According to sports nutrition research, inadequate fueling is one of the leading causes of underperformance and 'bonking' in endurance events like an Olympic triathlon. Properly fueling your body is often called the 'fourth discipline' of triathlon and is as critical as your swim, bike, and run training.