50 steps to achieving TRIATHLON NUTRITION MASTERY!
Check how well you're doing when it comes to your nutrition for triathlon.
Take our 3 minute quiz and see how you score!
Click the button below to start.
Question 2 of 56
Do you eat before hard training sessions?
Question 3 of 56
Do you train fasted sometimes? (nothing to eat or drink – except water)
Question 4 of 56
Do you have a different pre-training nutrition strategy for longer sessions >2hours?
Question 5 of 56
Do you know how much carbohydrate you should eat before training?
Question 6 of 56
Do you include any form of calcium pre-training?
Question 8 of 56
Do you know what the four R’s of recovery are?
Question 9 of 56
Have you got a perfectly formulated recovery meal specific to you?
Question 10 of 56
Do you make sure you eat within a certain timeframe after a session?
Question 11 of 56
Do you know when it’s important to be aggressive with your recovery nutrition?
Question 12 of 56
Do you focus on real foods after exercise rather than relying on supplements and convenience foods to do your recovery for you?
Question 13 of 56
Do you plan ahead to ensure you have your recovery nutrition sorted?
Question 14 of 56
Do you have a different recovery strategy following big weekend training sessions?
Question 16 of 56
Do you know the 5 food groups that contain carbohydrate?
Question 17 of 56
Do you understand what food groups contain protein?
Question 18 of 56
Do you understand what foods contain fats?
Question 19 of 56
Do you understand what the 4 different types of fats are and where they come from?
Question 20 of 56
Do you know and meet your RDI target for Calcium every day?
Question 21 of 56
Do you know and meet your RDI target for Iron every day?
Question 22 of 56
Do you tick off your 2 fruit and 5 vegetables serves each day?
Question 23 of 56
Do you have a strategy to eat differently on a rest day?
Question 24 of 56
Do you have a strategy to eat differently on a hard, double/triple session day?
Question 25 of 56
Do you have a strategy to eat differently on long session days where a ride is >3 hours, run is >2 hours or a brick session >2.5 hours?
Question 26 of 56
Do you still have energy by the end of the week?
Question 27 of 56
Do you eat more around training so you’re not so starving later on?
Question 29 of 56
Do you know what your sweat rate is across different sessions and environmental conditions?
Question 30 of 56
Do you know how much fluid to drink to replace sweat losses?
Question 31 of 56
Do you know exactly how much to drink during training to prevent dehydration?
Question 32 of 56
Do you adapt your drinking plan for the environmental conditions? i.e. winter vs summer
Question 33 of 56
Do you regularly monitor the colour of your urine to check how hydrated you are?
Question 34 of 56
Do you wake up each morning well hydrated?
Question 35 of 56
Do you have a hydration plan for long training sessions based on your sweat rate?
Question 36 of 56
Do you regularly (at least 4 times a year) do your own hydration testing at home?
Question 38 of 56
Do you carbohydrate load for big weekend training?
Question 39 of 56
Do you practice/test out your race nutrition strategies multiple times during training?
Question 40 of 56
Do you train your gut to absorb more nutrition throughout your training blocks?
Question 41 of 56
Do you have a specific nutrition strategy for long rides?
Question 42 of 56
Do you have a specific nutrition strategy for long runs?
Question 43 of 56
Do you have a hydration strategy for long sessions?
Question 44 of 56
Do you consume adequate protein on long rides?
Question 46 of 56
Do you know what carbohydrate loading is? Hint – it’s not eating a bowl of pasta the night before a race
Question 47 of 56
Do you have a specific and individualised carbohydrate loading plan?
Question 48 of 56
Do you have a Sprint Distance Race Nutrition Plan? (if relevant)
Question 49 of 56
Do you have an Olympic Distance Race Nutrition Plan? (if relevant)
Question 50 of 56
Do you have a 70.3 Race Nutrition Plan? (if relevant)
Question 51 of 56
Do you have an Ironman Race Nutrition Plan? (if relevant)
Question 52 of 56
Do you use safe, evidence-based sports nutrition products?
Question 53 of 56
Do you have your recovery nutrition packed and organised to have immediately post-race?
Question 54 of 56
Do you know what nutrition strategies are important for the following 24-48 hours post-race to optimise recovery?
Question 55 of 56
Do you always ensure you’ve rehydrated the next morning by checking your waking urine colour?
Question 56 of 56
Do you avoid alcohol after racing?