Triathlon nutrition and hydration

Start with the situation: an ordinary training day, food before a session, fuel during a long workout, recovery after training, or preparation for race week. These are related decisions, but they are not interchangeable. The guides below are grouped by timing so you can open the article that answers the question in front of you instead of applying a race strategy to every workout.

For a basic meal or snack question, begin with pre-training nutrition. For a practiced event plan, use race fueling; for what happens after a demanding session, use recovery nutrition.

Nutrition choices depend on the session or event, its duration and conditions, what is available, personal tolerance, and relevant health needs. Product labels can tell you what a serving contains; they do not decide whether that serving, timing, or amount suits an individual. When comparing gels, chews, or drink mixes, use the actual local label and serving size, then consider carrying, access to water, taste, and whether you have practised with it.

Treat calculator totals as arithmetic on inputs you provide. They do not establish a safe or effective intake target. The race nutrition calculator is for checking a rehearsed scenario against product labels, not creating a prescription.

If you plan to use a food or product during a race, try it in an appropriate training context before relying on it. Change one variable at a time when possible, note what you used and how it felt, and keep a simpler option for a product or aid-station change. Never assume a brand, flavor, serving, or universal hourly target will work for every athlete.

Hydration and sodium decisions are also individual and conditions can change. Avoid treating salt or fluid as a guaranteed fix for cramps, heat illness, or discomfort. Read the hydration guide and electrolytes guide for the limits of general advice, then follow the event's current aid-station information.

General sports nutrition resources cannot account for a person's complete health history, medication, pregnancy, allergies, eating concerns, or clinical nutrition needs. Ask an appropriately qualified clinician or sports dietitian for individual advice when those factors are relevant, or when symptoms persist. Supplement decisions need particular care: check the evidence, safety, local regulations, and sport eligibility instead of relying on marketing claims.

The Australian Institute of Sport's Performance Nutrition resources describe their material as general education and encourage athletes to discuss individual health and performance with their support team and sports dietitian. See the editorial policy for how this site handles health and nutrition claims.