Triathlon Nutrition Blog
Protein for Masters Athletes: Why More Isn't Working
Quick answer: Protein for masters athletes is not a volume problem. As you get older your muscles do less with the same protein, a change called anabolic resistance, but the research shows that simply eating more does not undo it. When rese...
Overtraining and under-fuelling produce almost identical symptoms, because both start with the same energy shortfall in the brain. The difference is that overtraining syndrome is a diagnosis of exclusion, meaning low energy availability has to be ruled out first. When researchers reviewed ever...
Quick answer: A sweat rate test at home takes 60 minutes, a set of digital scales and a towel. Weigh yourself nude before and after a one-hour session, track exactly how much you drink, then run the numbers: sweat rate (litres per hour) = weight before in kg, minus weight after in kg, plus fluid con...
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No, carb loading is not a myth. The 2026 commentary behind the headlines was not a new performance study. It reviewed 14 existing studies, only 2 of which were double blind placebo controlled trials, and most tested carb loading with no fuel taken during exercise at all. Those studies...
Quick answer: Most endurance athletes lose around 1,190mg of sodium per hour of hard training, but the honest range sits somewhere between 550mg and 1,830mg per hour depending on how much you sweat and how salty that sweat is (Barnes et al., 2019, Journal of Sports Sciences). Sodium for triathletes ...
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Triathlon nutrition is not the same thing as healthy eating. Healthy eating asks what is on your plate. Triathlon nutrition asks how much carbohydrate you need for the training load in front of you, when to eat it relative to your session, and what you take in while you are actually moving. Plent...
Quick answer: In the Maurten vs Precision debate, there is no single "best" gel, but there is a best gel for your gut, your race and your wallet. Maurten Gel 100 (25g of carbohydrate, a 1:0.8 glucose to fructose ratio) is the smoothest hydrogel but the most expensive per gram of carbohydrate at arou...
Carb loading for triathlon means topping up your muscle glycogen above its normal resting level in the two to three days before you race. It is not one giant pasta dinner the night before. Done properly it is worth a 1 to 3% performance gain in events lasting longer than about 90 minutes, which cove...
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...
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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...
