Triathlon Nutrition Blog
The best triathlon gel for you is the one that delivers the carbs you need, in a glucose-fructose ratio your gut can absorb, at a price you can afford to use in real training volume.
On the numbers that actually matter for age-group triathletes, three gels lead the pack in 2026: Maurten Gel 100, Pr...
Challenge Roth nutrition needs to be planned as carefully as your training, because the race's own on-course sports nutrition will not necessarily suit your gut. If your race is going to run beyond 2.5 hours, aim for up to 90g of carbohydrate per hour from a mix of sources you have already trialled ...
Most triathletes need somewhere between 60 and 90 grams of carbohydrate per hour during a long race, in line with the standard sports nutrition guidelines. Elite athletes who tolerate more than that, up to 120 grams per hour or higher, have built that capacity through months of deliberate gut train...
Triathletes who swim three sessions a week can absolutely get faster if each session has a specific purpose. The key is structuring your three weekly swims around three distinct goals: building aerobic capacity, pushing your threshold and developing race-specific speed. Three purposeful sessions d...
Calorie tracking apps were designed for sedentary people trying to lose weight, not for triathletes training 10 to 20 hours a week. For athletes, the apps get the baseline equations wrong, set protein targets that are backwards for performance, and cannot account for the daily variation in training ...
First Ironman nutrition requires consuming 60 to 90 grams of carbohydrate per hour on the bike and run, spread across gels, chews, sports drink and real food, with fluid and electrolytes calibrated to sweat rate and conditions. Athletes who use multiple transportable carbohydrates - a mix of gluco...
The five race nutrition habits that get triathletes to the start line ready are: banking your training adaptations and protecting the taper by keeping fuel intake up (not slashing it), recovering properly from every session so those adaptations actually stick, rehearsing race fuelling on every long ...
Hydrogen water for triathletes shows a small, real effect on recovery markers like muscle soreness and creatine kinase, but almost no meaningful effect on endurance performance. The study driving the marketing used 1,260 to 2,520 mL a day, three to six times the dose in consumer tablets, which works...
Recovery nutrition for triathletes should start within 30 to 60 minutes after training and include both carbohydrate and protein to restore glycogen, repair muscle damage and support adaptation. Delaying recovery nutrition by even two hours can reduce muscle glycogen resynthesis rates by almost 45% ...
Pressure in triathlon is not the enemy. It is often the thing that helps you perform at your best when you know how to respond to it. Athletes who train their mental performance alongside swim, bike, run and nutrition are more likely to recover quickly from setbacks, stick to their race plan and fin...
GLP-1 medications like semaglutide (Ozempic, Wegovy) can significantly affect triathlon performance by suppressing appetite, slowing gastric emptying and increasing the risk of muscle loss and chronic under-fuelling. For triathletes training 10 to 20 hours per week, these drugs can compromise carboh...
If you have ever sat on the couch post-injury watching your fitness evaporate while your training plan taunts you from the fridge, this one is for you.
Australian elite triathlete Emma Jeffcoat ruptured her posterior tibialis tendon and spring ligament complex just before Australia Day, requiring a ...
