Triathlon Nutrition Blog

 Yes, a triathlete can eat more and lose weight, but only if they were underfuelled to begin with. Curt, a 54 year old age grouper, went from around 2,000 calories (about 8,400kJ) a day to closer to 3,000 (about 12,500kJ), lost 8kg over 9 months and stopped bonking, all while training harder a...

Quick answer: What pro triathletes eat in a day is mostly ordinary food in extraordinary amounts. A professional training 25 to 30 hours a week sits at the top of the carbohydrate guidelines, around 8 to 12 grams per kilogram of body weight per day (Thomas, Erdman and Burke, 2016, Journal of the Aca...

Body recomposition for triathletes means losing body fat while maintaining or increasing lean mass at the same time, and it is genuinely possible. A 2026 trial published in the European Journal of Applied Physiology found that resistance-trained adults eating 250 calories below maintenance los...

Quick answer: Female triathlete nutrition comes down to three priorities, in this order. First, eat enough to cover your training, because low energy availability (not eating enough to fuel both training and normal body function) is the root of most problems women bring to me, from missing periods t...

70.3 Worlds Nice race nutrition came down to five completely different plans on one identical course. Five Triathlon Nutrition Academy athletes raced the IRONMAN 70.3 World Championship in Nice on 12 and 13 September 2026, on a bike leg with roughly 1,200 metres of climbing and a flat, fully exposed...

70.3 Worlds Nice race nutrition came down to five completely different plans on one identical course. Five Triathlon Nutrition Academy athletes raced the IRONMAN 70.3 World Championship in Nice on 12 and 13 September 2026, on a bike leg with roughly 1,200 metres of climbing and a flat, fully exposed...

Quick answer: Olympic distance triathlon nutrition is a two to three hour problem, so it needs a plan, but not an Ironman plan. Eat 1 to 3 grams of carbohydrate per kilogram of body weight 2 to 3 hours before the start, take 30 to 60 grams of carbohydrate per hour on the bike, drink 500 to 750ml per...

Triathlon nutrition priorities work in a fixed order, and most triathletes run that order backwards. The eight things worth fixing, in sequence, are your overall energy intake, your carbohydrate periodisation, your protein distribution and your day-to-day food quality first, then your hydratio...

Quick answer: A 70.3 nutrition plan comes down to four numbers. Carb load at 10 to 12 grams of carbohydrate per kilogram of body weight per day for the 36 to 48 hours before the race, eat 2 to 3 grams per kilogram at breakfast 2 to 3 hours before your wave, take in 70 to 90 grams of carbohydrate per...

Ironman nutrition is not 70.3 nutrition with more hours attached. Carbohydrate targets climb from around 60g per hour to 90g or more, liquid-only fuelling stops being tolerable somewhere in the middle of the bike leg, and a small hourly shortfall you never noticed over five hours compounds int...

Quick answer: Caffeine for triathlon works at 3 to 6 mg per kilogram of body weight, taken around 60 minutes before you need it. For a 72 kg athlete that is 216 to 432 mg. Doses of 3 to 6 mg/kg improve endurance performance consistently, the minimum effective dose can be as low as 2 mg/kg and 9 mg/k...

Quick answer: Gut training for triathlon means deliberately practising higher carbohydrate intakes in training so your gut adapts to absorb them without distress. It works because your intestine upregulates its transporters and your stomach learns to tolerate volume. Two weeks of repeated gut-challe...