Triathlon Nutrition Blog

Triathlon gut issues usually come down to what you eat, when you eat it and how much your gut can handle on the day. Solid race food high in fibre, fat and protein, a high-fibre lead-in to race day and chasing a carbohydrate target your gut cannot tolerate are 3 of the most common triggers. Fi...

Quick answer: how should your triathlon nutrition change in the heat?

Triathlon nutrition in the heat needs its own plan, because hot conditions make you burn through stored carbohydrate faster, put your gut under far more stress and make both dehydration and overdrinking more likely. Start y...

Quick answer: what is an Ironman nutrition plan?

An Ironman nutrition plan is a written, rehearsed schedule of carbohydrate, fluid and sodium for all 140.6 miles (226km) of racing, built around what your gut can actually absorb. For most age-group triathletes that means 60g to 90g of carbohydrate p...

Quick answer: why does rest make masters triathletes faster?

In masters triathlon training, rest and recovery become the biggest lever you can pull for performance, because your body no longer bounces back from back-to-back hard sessions the way it did in your 20s. Coach Joe Friel recommends ...

Quick answer: Sports dietitian cost in Australia sits at roughly $180 to $290 for an initial consultation and $97 to $230 for a follow-up, based on fees Australian clinics published in 2026. Ongoing 1:1 coaching packages run about $85 to $99 a week, or around $1,239 upfront for 12 weeks. Medicare re...

A triathlon nutrition strategy is a plan for daily training nutrition and race fuelling built on your own inputs: your training load, gut tolerance, sweat rate and sweat sodium, race distance, age, life and medical history. Most age-group triathletes already have plenty of nutrition information. Wha...

Quick answer: Triathlon nutrition for beginners comes down to four habits you repeat every week, not the clever things you do once a year. Eat enough carbohydrate to match the training you are actually doing, spread protein across the day, practise fuelling in sessions long before race day, and know...

 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...