Nutrition - Triathlon Tips

A nutrition plan is key to helping your triathlon success. Whether you’re training for a sprint triathlon or tackling an Ironman, the right fuelling strategy will enhance performance, boost endurance, and aid recovery. The following guide covers essential nutrition tips for training, race day, and post-race recovery.

The swim exit at Ironman Portugal - Cascais

Training Nutrition: Building Endurance and Strength.

During training, your body needs the right balance of macronutrients to support energy levels, muscle repair, and endurance.

1. Prioritise Carbohydrates for Energy.

Carbohydrates are the primary fuel source for endurance sports.

• Best sources: Whole grains, fruits, vegetables, rice, pasta, and oats.

• Pre-workout meal: A mix of complex carbs and protein 1-3 hours before training (e.g., toast with peanut butter and banana).

• During longer workouts (over 90 mins): Consume 30-60g of carbohydrates per hour through energy gels, bananas, or sports drinks.

  
  

2. Include Protein for Muscle Recovery

Protein supports muscle repair and reduces soreness.

• Best sources: Lean meats, eggs, fish, tofu, dairy, and legumes.

• Post-workout: Aim for 20-30g of protein within 30-60 minutes after training (e.g., a protein smoothie or Greek yogurt with nuts).

  
  

3. Hydration is Crucial

Dehydration can lead to fatigue and poor performance.

• Daily intake: Aim for at least 2-3 litres of water per day.

• During training: Drink water or an electrolyte drink to replace lost minerals, especially in hot weather.

Race Day Nutrition: Fuelling for Performance.

Your race day nutrition plan should be well-practiced during training to avoid surprises.

1. Pre-Race Meal (2-3 Hours Before the Start)

• Choose easy-to-digest carbs with some protein and healthy fats.

• Example: Oatmeal with honey and a banana, or toast with almond butter.

• Stay hydrated but avoid over-drinking right before the start.
  

2. During the Race: Energy and Hydration

• Sprint triathlon: Hydrate well and consider a small energy gel or sports drink if needed.

• Olympic distance: Consume 30-60g of carbs per hour, such as gels, chews, or energy bars.

• Half-Ironman/Ironman: Plan to eat and drink consistently. Use a mix of sports drinks, real food (bananas, energy bars), and electrolyte replacements.

• Avoid GI issues: Don’t try new foods or drinks on race day; stick to what worked in training.
  

3. Transition Nutrition Tips

• T1 (Swim to Bike): Have a small snack ready if needed, like an energy chew or sip of a sports drink.

• T2 (Bike to Run): Hydrate and take a gel before hitting the run course to prevent bonking.

Recovery Nutrition: Refuel and Rebuild

After crossing the finish line, your body needs nutrients to repair muscles and restore energy.

1. The 30-Minute Recovery Window

• Aim for carbs + protein within 30 minutes post-race.

• Best options: Protein smoothie, chocolate milk, or a turkey and avocado sandwich.
  

2. Rehydrate and Replace Electrolytes

• Drink plenty of water and include electrolytes if you sweat heavily.

• Avoid excessive alcohol post-race, as it dehydrates the body.
  

3. Eat Balanced Meals

• In the hours after your race, consume whole foods rich in protein, healthy fats, and complex carbs to aid full recovery.

• Example: Grilled salmon with quinoa and roasted vegetables.
  

Final Thoughts

Fuelling properly can make a huge difference in your triathlon performance and recovery. By applying proven nutrition tips for triathletes – such as balancing carbohydrate intake for energy, including adequate protein for muscle repair, and staying well-hydrated – you can optimise both training and racing. Test your nutrition plan during training to find what works best for you, and stay consistent on race day. With the right nutrition strategy, you’ll feel strong, energised, and ready to conquer your triathlon goals!