Tag: 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.

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.

During a full Ironman race, athletes can burn between 6,000 and 11,000 calories, underscoring the critical importance of a strategic nutrition plan. This highly specific fuelling and hydration strategy is a defining element of what is the diet of an Ironman athlete, essential for sustained performance.

Carbohydrate loading can improve endurance performance by 2-3%, a seemingly small margin that can save a significant amount of time over the course of a 140.6-mile race. Athletes who master this nutritional strategy can maximize their glycogen stores, which serve as the body's primary fuel source for sustained, high-intensity efforts. However, incorrect timing or food choices can lead to unwanted gastrointestinal distress on race day.

Studies show that athletes can burn between 6,000 and 11,000 calories during a full Ironman triathlon, making it impossible to finish without a proper fueling strategy. So, do you eat during Ironman? The emphatic answer is yes, and executing a sound nutrition plan is often considered the 'fourth discipline' of the race.

According to sports nutritionists, endurance athletes burn between 600 and 1,100 calories per hour during an IRONMAN, far more than the body can consume in real-time. This massive energy expenditure makes finding what is the best fuel for IRONMAN a critical component of race-day performance and training success.

Athletes typically burn between 600 and 1,100 calories per hour during an Ironman, far exceeding what the body can replenish in real-time. So, exactly how many calories per hour for an Ironman should you consume to stay fueled and avoid hitting the wall?

Research shows that effective carb-loading can increase muscle glycogen stores by up to 50%, significantly boosting endurance performance for athletes. Learn exactly how to carb load for an ironman using a scientifically-backed, practical strategy to maximize your race-day energy.

Research published in the *International Society of Sports Nutrition* position stand confirms that caffeine can improve endurance performance by 2-4%, a key reason why endurance athletes drink soda during demanding events. The combination of caffeine and simple carbohydrates offers a strategic, late-stage boost when fatigue sets in and a mental lift is needed.

Athletes who master their nutrition can improve their Ironman performance by as much as 10-15%, according to some sports nutritionists. A critical component of this strategy involves determining how many grams of carbs per hour for Ironman is optimal for sustained energy and minimizing GI distress.