Tag: Triathlon nutrition

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.

According to the International Society of Sports Nutrition, a fixed macronutrient ratio for all endurance athletes is a myth, as individual needs vary drastically based on training volume and intensity. Understanding the correct carb protein fat ratio for endurance athletes is crucial for fueling performance, maximizing recovery, and achieving optimal body composition, debunking the 'one-size-fits-all' approach.

Sports nutritionists often recommend a carbohydrate-rich breakfast 2 to 4 hours before an endurance event to maximize glycogen stores and performance. Determining what is the best breakfast to have on race day involves balancing macronutrients, timing, and individual needs.

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.

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.

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.

Following a life-changing Coeliac disease diagnosis, Ironman World Champion Lucy Charles-Barclay completely transformed her nutritional strategy, which included specific supplement choices. Discover exactly what supplements does Lucy Charles Barclay take to support her rigorous training and elite-level performance.

Endurance athletes in an IRONMAN race can expend between 600 and 1,100 calories per hour, making a strategic diet essential for completion. A successful regimen focuses on precise timing and balance of macronutrients, showing what an iron man likes to eat isn't just about taste, but about peak performance.

Endurance athletes have limited glycogen storage, and for most, 2500 calories of carbs are only enough for about 90 minutes of hard, steady exercise. This makes mastering carbohydrate intake an essential component of a triathlete's training and race plan, preventing the dreaded 'bonk' and sustaining peak performance.