Sports nutrition for triathlon

Sports nutrition for triathlon

Triathlon nutrition must work across swimming, cycling and running. The best strategy is simple enough to follow under pressure and has been tested repeatedly in training.

Before the start

Eat a familiar carbohydrate-rich meal with enough time to digest it, start hydrated and prepare all products before entering transition. For longer events, a final compact carbohydrate serving shortly before the swim may be appropriate.

Bike leg

The bike usually offers the best opportunity to take in carbohydrates and fluid. Use bottles, gels and other products you can handle safely while riding. Spread intake across the leg instead of consuming large amounts at once.

Run leg

As intensity and gastrointestinal stress rise, simple products become especially useful. Plan intake around aid stations and adjust it to the distance, weather and how you feel after the bike.

Recovery

After finishing, replace fluid and consume protein and carbohydrates. Recovery is especially important during training blocks and multi-day events.

Transition checklist

• Label and organise every product in advance.
• Practise the full plan in brick sessions.
• Carry a backup serving.
• Do not introduce new products on race day.