Category: Triathlon training

According to sports nutrition guidelines, triathletes require a higher protein intake than sedentary individuals to support muscle repair and adaptation. While this higher demand is clear, many endurance athletes question whether a whey protein supplement is truly necessary or if a whole-food diet is sufficient.

According to sports nutrition experts, maximizing your muscle glycogen stores can improve endurance performance by 2-3%. This crucial energy optimization is achieved through a disciplined dietary approach in the days leading up to your event. Knowing what to eat the week of a triathlon is essential for every athlete looking to cross the finish line strong.

Effective carbohydrate loading can prolong exercise capacity by up to 20% and improve time trial performance by 2-3%, especially for events over 90 minutes. This critical strategy tops off muscle glycogen stores, providing the primary fuel source for your best possible race.

An Ironman athlete can burn up to 11,000 calories during a single event, making nutrition the unofficial fourth discipline of the sport. Understanding what nutrition does Ironman use is critical for sustaining energy, preventing fatigue, and achieving peak performance.

According to sports science, muscle glycogen stores can be increased by up to 50% with proper carbohydrate loading. But do you need to carb load for a triathlon, and how do you do it effectively without digestive distress? The answer depends heavily on your race distance and intensity.

Calorie needs for triathletes can range from 2,500 to 7,000 calories per day depending on training volume, highlighting the highly variable nature of the nutritional requirements for triathletes. This guide provides a detailed breakdown of how to fuel your body for optimal performance across all race distances.

Endurance athletes in an Olympic distance triathlon typically need between 30–60 grams of carbohydrates per hour to maintain performance. For most triathletes, this translates to consuming roughly 1 to 3 energy gels per hour, a crucial part of a complete fueling strategy to prevent hitting the wall.

Endurance athletes who properly fuel on race day can see a performance increase of up to 10-15%. Understanding what to eat on the day of a triathlon is crucial for preventing fatigue, managing energy levels, and avoiding gastrointestinal issues that can derail your race.