What to drink during a triathlon?
5 min read
Asked by: Tony Muller
Drink a stronger electrolyte drink (like PH 1500) with 500ml/16oz of water the evening before the race. Drink another strong electrolyte drink (like PH 1500) with 500ml/16oz of water a few hours before the swim start.
How do you stay hydrated in a triathlon?
At least four hours before a triathlon or other endurance activity, drink 1 ounce of fluid for every 10 pounds of body weight (or 5-7mL/kg) to start the event well-hydrated. Don’t experiment with new beverages before or during a competition; stick with the tried and true.
What should I drink before a triathlon?
Pre-load a few hours before the start of the race with a 500-750ml dose of a very strong electrolyte drink (1500mg of sodium per litre or more). Studies have shown this can boost endurance performance as it expands blood volume and therefore reduces cardiovascular strain.
Do triathletes drink coffee?
Many triathletes will drink their morning coffee, then include 1–2 servings of caffeinated products late in the race to offset fatigue. Others will take only a small amount pre-race and more spread throughout the race. Both can work but require practice.
How do you rehydrate before an Ironman?
Before. For an IRONMAN, Precision Hydration highly recommend ‘preloading’ your hydration, especially if you will be racing in the heat. This involves drinking a strong electrolyte drink (strength tailored to your needs) the night before your event and 90 minutes before the start of your IRONMAN.
What can I drink for electrolytes?
8 Healthy Drinks Rich in Electrolytes
- Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. …
- Milk. …
- Watermelon water (and other fruit juices) …
- Smoothies. …
- Electrolyte-infused waters. …
- Electrolyte tablets. …
- Sports drinks. …
- Pedialyte.
Why is water important for a triathlon?
Water plays many important roles in our body including maintaining blood volume, transporting nutrients, getting rid of waste products and importantly, regulating our body temperature by sweating to lose heat. It’s well known that dehydration negatively affects performance.
What do triathletes eat during the race?
During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.
What should I eat for breakfast before a triathlon?
Race Morning
At least 1.5-2 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.
How much should you eat during a triathlon?
Typically one would consume 45% to 65% of calories, or approximately 3 to 12 grams of carbohydrates per kilogram of body weight. 1 However, for a person who participates in triathlon, even though the percentage may be correct, you should expect to be consuming 8 to 12 grams of carbs per kilogram of weight per day.
Should I drink electrolytes before a race?
Electrolytes are lost through sweat and this can lead to cramps and dehydration. Replacing electrolytes is essential if you want to perform at your best. Your idea to increase electrolyte intake in the days before the event is therefore a good one.
How do you fuel an Ironman?
As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.
How much water should I drink during an Ironman?
If you notice you gain weight during exercise, it’s a good sign you might be overhydrating with a low- or no-sodium fluid (water). Drink early and often on the bike, with the goal of consuming 4 to 8 ounces (120 to 240 milliliters) every 15 minutes. Small, frequent sips are ideal.
How do you fuel an Ironman?
As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.
How do you carry nutrition on bike for Ironman?
When doing your bike training, you can use the pockets on the back of your cycling jersey in warm weather (or the front of your cycling jacket or vest in cooler weather) to store nutrition items such as energy gels, tablets or bars.
How do you fuel in a half Ironman?
Key Points:
- Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. …
- Properly formulated sports drinks, energy gels, sports chews, and low-fat and fiber sports bars are effective fuel sources.
What should you eat during a triathlon?
What to eat when training for a triathlon. Every triathlete’s diet should contain carbohydrates, proteins, and fats, with a good amount of fruits and vegetables to help optimize calorie and nutrient intake.
What should I eat the morning of an Ironman?
There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.
