Iron Man Triathlon Nutrition Plan
If you're reading this guide, then the chances are that you're already fully aware of the task that you're taking on with an Ironman triathlon...
And because of the size of the task, it makes your nutrition plan even more important.
If you get it wrong, your chance of a DNF get's significantly higher.
Get it right?
You may just get round in one piece.
Hopefully this guide helps you do that, just like it has for some of the UK's best Ironman triathletes.
We've paid our entry fee, trained hard and bought all the gear but the thing that often lets people down is fuelling correctly on race day. Whether you are looking to smash out a PB, pushing your body to its limits or are just looking to get round and survive. Taking on board the right fuel, at the right time can not only help you have a better run but it can also help you feel better during and after your big race.
Our guide is focused around our products, a tried and tested system that is used by European and World class athletes. They are not 'sponsored' athletes receiving free products, these are some of the world's best who purchase the system to get the very best out of their races so please read on and if you have any questions please feel free to get in touch.
In the build up
Eat as you normally would (avoiding processed and fast food), ideally balanced meals based around fresh food you prepare yourself and get into the habit of sipping water throughout the day to ensure you are fully hydrated.
Days before
In the days prior to an Ironman Distance Triathlon it’s essential to ensure you’re system is as prepared as it can be, so our users often drink a Night Fuel in the evenings prior to an event as this helps to feed and nourish your muscles while you’re asleep and in your most restorative state.
Sipping an energy fuel the day before can also help with this process and if you have travelled, especially abroad then the vitamins and minerals in the energy fuel help to replenish your fatigued state. If you fly, drink plenty of water while you’re in the air to avoid dehydration.
Morning of the event
Avoid a ‘heavy on the stomach’ and large breakfast - we mean fry ups, too large a bowl of porridge etc. Having too much in your stomach is not going to help you when you start to swim. Go for a calorific but easy to absorb breakfast like Morning Fuel and supplement this with a banana and/or some seeds. Or simply have a FeelGoodBar as they are energy dense yet light on the stomach and are very nutritious.
Sip an energy fuel just after breakfast and on the way to the start line too. The alternative is to have a Sports Jelly 15 minutes before the swim starts.
On the Bike (T1)
Preparation is key. Fuelling on the bike is crucial as to how well your run will go, you need to ensure you keep on top of hydration and fuelling, ensuring your glycogen levels are topped up. Fuelling on the bike is also less stress on your digestive system so you can take on board more calories than when running.
There’s lots of info out there about maximising carbohydrate intake up to 90g per hour but you have to have a well trained stomach and be vigilant as to intake, as too much fructose for example will end in a gurgling pit of misery. Your digestive and energy system also has to work hard to deliver energy in this way and when you’re working muscles and organs are crying out for blood flow etc on a longer event your body can simply start to shut your stomach down and that is when nausea, sickness and diarrhea can ruin your race.
We always suggest that you aim for...
Want The Full Guide?
If you want to get the full guide for free, which explains how you should be fuelling on the morning of, during and after your Ironman triathlon, just go to: