Nutrition - Fuelling the Fire

Why Nutrition Starts Before You Train.

Pre-training meals and daily fuel habits aren’t just warm ups - they’re the foundation for performance, recovery, and resilience in multi-sport.

The calm before the storm - mass swim starts.

What the Research Shows.

• Carb Intake Protects Performance. A meta-analysis of randomised crossover trials revealed that ingesting 30–80 g/h of carbohydrate during exercise can boost performance by 2–7.5%, especially in trials lasting one to three hours(1). This highlights how starting sessions with glycogen reserves full helps you hold off fatigue longer.

• Protein Adds a Recovery Edge. Combining carbs with protein (around 1 g/kg each) before a session doesn’t just support performance - it also reduces muscle damage (as measured by creatine kinase levels) in sports like basketball - and likely endurance too.

• Nutrient Timing Influences Training Gains Experimental studies show that pre-exercise carbs enhance performance, particularly for sessions over an hour. Meanwhile, fasted training may promote adaptive signals but often reduces intensity - so use it sparingly and purposefully.

What This Means for Triathletes:

• You’re setting the tone before starting: what you eat hours before influences your energy levels, endurance, and how quickly you fatigue.

• Performance and recovery both benefit from a carb-protein combo - not just racing, but everyday training too.

• Timing matters: your pre-training nutrition should align with your session’s goal—e.g., carbs for hard or long sessions; careful with fasted work.

Practical Tips for Triathletes.

1. Pre-Session Fuel

• 2–3 hours before: opt for a balanced meal with ~1–2 g/kg carbs plus protein (e.g., porridge with yogurt and fruit).

• 30–60 minutes before: have a small snack like a banana with peanut butter or sports drink—trade-off between carbs and some protein.

2. During Long Sessions

• For sessions >1 hour, aim for 30–60 g carbs per hour across drinks, gels, or bars.

• Add 5–10 g protein per hour to aid recovery - evidence supports reduced muscle damage.

• If riding or running >2 hours, consider wider carb sources (bars, real food) and track hydration carefully .

3. Avoid Gorging Pre-Workout

• High-concentration carb drinks before exercise can cause reactive hypoglycaemia, harming rather than helping . Stick to moderate carbohydrate-density options (6–8%).

4. Experiment and Individualise

• Test different fuels during long rides or brick sessions, what works in training will hold up on race day (usually;).

5. Watch for RED-S

• Chronic under-fuelling can lead to Relative Energy Deficiency in Sport (RED-S) - contributing to fatigue, impaired performance, bone stress, and hormonal disruption. Make consistent daily nutrition non-negotiable, not optional.

The Longest Day - Coast to Coast, NZ

Coach’s Tip: “Don’t just eat before training - fuel it. Make your pre- and mid-session nutrition strategic, not accidental. By treating every training session as a mini-race you’ll build resilience, performance, and longevity.”