Triathlon nutrition and hydration
Choose guidance by when you need it—before, during, or after training—then test an individual plan without treating general ranges as a prescription.
Before Training & Race
What to Eat Before Training
Pre-workout nutrition timing and meal ideas.
What to Eat the Night Before
Pre-race dinner and morning breakfast for optimal energy.
Race Day Breakfast
Exactly what to eat 3 hours before the start (2026).
Carb Loading: 3-Day Protocol
Exact gram-per-kg targets and meals for sprint to Ironman.
During Training & Race
Race Nutrition Product Comparison
Sourced, dated comparison of gels, drinks & chews — carbs, sodium, caffeine, allergens & cost/serving by race duration.
How to Fuel During Training
Carb intake by discipline, duration, and intensity — with gut training tips.
Gut Training: Absorb 90g Carbs/Hour
A 10-week protocol to build carbohydrate tolerance and stop race-day GI distress.
Race Fueling Strategies
How to fuel during sprint, Olympic, and long distance events.
Best Energy Gels for Triathletes
How gels work, when to use them, and how to choose.
Best High-Carb Snacks for Training
Practical snack list for before, during, and after workouts.
Hydration for Long Races
Electrolytes, sodium, and fluid intake guidelines.
Electrolytes Explained
What they are, why they matter, and how much you need.
Nutrition for Ironman Races
The complete fueling playbook for full distance events.
How to Prevent Muscle Cramps
Causes, fixes, and a race-day plan to stop cramps before they start.
Nutrition for Sensitive Stomachs
Low-FODMAP fueling, brand picks, and a gut-training protocol for triathletes prone to GI distress.
Caffeine for Triathlon
Test a conservative plan, count every source, and understand sensitivity and safety limits.
Electrolyte Tablets vs Drink Mix
Compare carbohydrate, sodium, concentration, convenience, and individual tolerance.
Sodium Loading Protocol for Hot Races
The 48-hour salt-loading protocol — dose by body weight, timing, and the 3 mistakes that cause cramps.
Race-Morning Breakfast Timing (2026)
Exactly what to eat 3, 2, or 1 hour before the start — carb targets, food ideas, and the last 15-min top-up.
Beetroot Juice & Nitrates Guide 2026
Proven doses (6.4–12.8 mmol NO3-), timing before the swim, and realistic performance gains by distance.
Real Food vs Gels: Ironman Fueling (2026)
Rice cakes, dates, bananas or gels? Digestion rates, cost breakdown, and a proven hybrid 12-hour Ironman plan.
Recovery & Lifestyle
Recovery Nutrition
Post-workout meals and supplements for optimal recovery.
Triathlon Protein Requirements
Daily targets (1.6–2.2 g/kg), the 20–40 g meal rule, and timing strategies for endurance athletes.
BCAAs & Amino Acids for Triathletes
Evidence-based guide on when BCAAs/EAAs actually help — and when they're a waste vs whole protein.
Alcohol & Endurance Training
How alcohol affects performance, recovery, and sleep.
Compare race nutrition products
A sourced, dated comparison of gels, drinks, and chews — carbs, sodium, caffeine, allergens, and cost per serving mapped to race duration.
View the comparisonMore nutrition guides
Browse focused next steps that complement the featured guides above.
One practical triathlon decision each week
A useful decision, tool, checklist, or evidence-backed update for your next training block or race.
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