Swimming, cycling, and running are the three well-known disciplines of a triathlon. However, there is a fourth component that can strongly influence your race: sports nutrition in a triathlon.
After months of training, you want to maintain sufficient energy until the finish line. Therefore, it's important to develop a nutrition strategy beforehand and practice it during training.
What to eat before a triathlon?
Your nutrition plan starts 1 to 2 days before the race. For longer triathlons, you can focus extra on carbohydrates to maximize your glycogen stores – the carbohydrates stored in your body.
Because many triathlons start early, it's best to plan your breakfast 2 to 3 hours before the start. Choose familiar, carbohydrate-rich foods that you tolerate well. Depending on the timing, 1 to 4 grams of carbohydrates per kilogram of body weight is often used as a guideline.
Additionally, make sure you are well-hydrated at the start.
How much sports nutrition do you need during a triathlon?
Start your nutrition strategy early. Don't wait until you feel hungry or your energy drops.
Just before swimming, an Energy Gel can be a practical last supplement, provided you have tested this beforehand during training.
During cycling and running, carbohydrates and fluids remain important. For prolonged efforts, 60 to 90 grams of carbohydrates per hour is often used. The exact amount depends on the duration, intensity, and what your stomach and intestines can tolerate. You can get carbohydrates from energy fruits, nougat bars, or energy gels.
Train your nutrition for race day
Do you want to aim for 90 grams of carbohydrates per hour? Build this up gradually during longer training sessions. For higher intakes, a combination of different carbohydrate sources, such as glucose and fructose, is interesting because they are absorbed through different pathways in the intestine.
This is also called gut training: you not only train your legs, but also accustom your stomach and intestines to your race nutrition.
Do you have difficulty with solid food or gels? Alphamax drink contains 90 grams of carbohydrates per prepared bottle. As this is a concentrated carbohydrate drink, combine it with sufficient water according to the instructions for use.
What to take after a triathlon?
After the finish line, your recovery begins. Your body needs fluids, carbohydrates, and proteins again.
Recovery Shake combines carbohydrates and proteins in one recovery shake. Proteins contribute to muscle recovery after physical exertion, and carbohydrates help replenish your energy reserves.
Continue to drink and then eat a complete meal.
Make sports nutrition your fourth discipline
A good triathlon plan therefore goes beyond swimming, cycling, and running. Train your sports nutrition just as you train the other three disciplines. This way, you'll know on race day which quantities, products, and timing work for you.
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