Triathlon Nutrition Blog

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 gluc...

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...

Your gut microbiome does change in response to training, with measurable shifts occurring within 3–4 weeks depending on training type, intensity and stress load. These changes can influence endurance performance, recovery and even motivation, largely through effects on inflammation and short-chain f...

If you're a triathlete who's ever been tempted by AG1, the green powder promising to cover all your nutritional bases in one daily scoop, and wondered whether it's actually worth it, this is for you.

A peer-reviewed study dropped in the Journal of the International Society of Sports Nutrition exami...

If you’re an age-group triathlete spending hours researching gels, supplements and race day strategies… but still feeling flat, fatigued or stuck, this might hit a nerve.

Because here’s the truth:

You’re probably focusing on the wrong things.

After working with thousands of triathletes over the l...

 Are you training hard but still not getting faster?

If you’re an age-group triathlete trying to piece together your nutrition from Google searches, free calculators and advice from your training mates… you’re not alone.

But here’s the uncomfortable truth:

DIY triathlon nutrition works… unt...