Getting the right nutrition is key to maximising triathlon performance. This article seeks to provide guidance on nutrition pre, during and post your triathlon.

Triathlon combines three disciplines swimming, cycling and running. Competitions last between 1h50m (Olympic distance) and 14 hours (Ironman distance).

The most likely causes of fatigue in triathlon are dehydration and carbohydrate depletion. The optimum carbohydrate concentration whilst exercising is 5-8% (5-8g per 100ml of fluid) and triathletes should aim to take in 60-70g of carbohydrate per hour of race/training. Triathletes should also aim to limit body mass losses to 1% of body mass. A drink should contain 30-50mmol/L of sodium for optimal absorption and prevention of hypernatraemia. Post-exercise rehydration is best achieved by consuming beverages that have a high sodium content (>60 mmol/L) in a volume equivalent to 150% of body mass loss.

Nutritional Tips for your Triathlon:

• Drink at least 500ml of fluid
• Consume a high carbohydrate, low fat, moderate protein meal
• Consume 125-300g of carbohydrate

• Consume 0.65 – 1.1g of carbohydrate per kg of body weight eg. 1 small banana and 500ml sports drink (That’s 2 servings of Orbana Healthy Energy!)
• Drink 250-500ml of fluid every 15 mins

• It is difficult to take on board any form of fluid in the swim, so heading into the swim you should make sure to be well hydrated

• The bike leg is the best opportunity to take in some fuel and maintain your hydration. If you are training for a long distance triathlon then refueling on the bike is the key.
• Keep two bottles available on your bike – one with water and one with sports drink.
• Drink 125 – 250ml of fluid every 15 mins (4-8% carbohydrate concentration)
• Aim to consume 30-60g of carbohydrate per hour eg 500ml sports drink.

• Continue to drink 125-250ml of fluid for every 15 mins (4-8% carbohydrate concentration) and 30-60g of carbohydrate per hour eg 500ml sports drink.

• Take in plenty of fluids including plain water and sports drink containing electrolytes to replace lost electrolytes.
• Eat a high carbohydrate, low fat, moderate protein meal.
• Within a few hours, it is worth trying to ingest some good quality protein through  dairy, meat, soy, eggs, legumes or nuts, to aid muscle recovery.