What to eat during a triathlon is a question that often stumps even the most seasoned triathletes. With nutrition information and research constantly evolving, it can be tempting to second guess yourself and what’s worked for you in the past. The energy you consume during a race is different from your regular, daily nutrition: it’s all about delivering the right energy, hydration, and electrolytes to your body so you can perform at your best.

Whether you’re gearing up for your first sprint triathlon or a full-distance event, understanding how to fuel effectively can be the difference between just finishing and smashing your goals. More than that, it can be the deciding factor as to how much you enjoy the entire racing experience.

At MOTTIV, we’ve helped thousands of age-group endurance athletes overcome the challenges of race day fueling, and this guide is designed to do the same for you. By the end of this article, you’ll have a clear plan to tackle your next race with confidence.

What You’ll Learn in This Article

• The importance of proper fueling for triathletes
• Key nutrients and their role in triathlon performance
• What to eat before your race even begins
• Timing strategies for nutrition during each leg of the race
• Practical advice on energy gels, drinks, and solid foods
• How to balance hydration and electrolytes for peak performance
• Common race day nutrition mistakes and how to avoid them
• Tips for creating and testing your personalized nutrition plan

If this article doesn't answer the questions you have, then consider checking out my book Triathlon Nutrition Foundations, which will give you a step-by-step guide on getting your race nutrition dialed in for your own best performance based on your own body.

Introduction to Triathlon Race Nutrition

Triathlons are intense athletic events, demanding more from your body than typical workouts or even other endurance events (such as standalone running races). Without a proper nutrition plan, you risk running out of energy, succumbing to dehydration, or even facing gastrointestinal distress (cramping, bloating, and discomfort). Let’s look at what proper fueling for your chosen distance can accomplish for you before getting into the nitty-gritty.

Key Benefits of Proper Fueling

• Energy Maintenance: Fuels your muscles by replenishing glycogen stores depleted during the race.
• Improved Endurance: Helps sustain a steady race pace without hitting the wall.
• Enhanced Recovery: Supports post-race recovery with a balance of carbs, proteins, and electrolytes.
• Prevents Cramping: Adequate electrolytes and hydration keep muscles functioning properly.

Pre-Race Nutrition Plan for Triathletes

Before we get into what you’ll consume during the swim, bike, and run portions of your race, let’s touch on a preparatory element of nutrition: the pre-race carb load. If you’re a beginner, you may have heard of carb-loading pasta parties taking place before big marathons. If you’re a more experienced triathlete, you’ve probably practiced a version of carb loading before.

Carbohydrate Loading: How to Prepare Your Body

Carb-loading ensures your glycogen stores are topped up for race day, which will enable you to tap into your energy to race your best. Carb loading begins in the days leading up to race day, when you gradually start to increase your carbohydrate intake. But you don’t want to just bomb your body with white bread and pasta; that's an outdated idea from TV shows and movies that isn't supported by science.

Here’s how to do it right:

Dos:

• Increase carbs to 8-10 grams per kilogram of body weight for 1-2 days before the race.
• Focus on low-fiber, easily digestible carbs (e.g., rice, pasta, sweet potatoes).

Don’ts:

• Avoid excessive fiber and fat that slow digestion.
• Don’t overeat; balance is key.

Pre-Race Meal Ideas That Enhance Performance

After establishing a solid and smart carb load, you should arrive to race race morning fully fueled and ready to race. Next in line is your pre-race breakfast. Many athletes take years to perfect this meal, as different athletes have items and food combinations that work best for them through trial and error. Below, we have some suggestions for beginners, but remember, it’s important to ALWAYS test out your potential meals first in training. Nothing new on race day!

The morning of the race, consume a pre-race meal rich in carbs, moderate in protein, and low in fat. Aim to eat this meal about 2-3 hours before the start of your race so you have ample time to digest it. (Yes, Ironman athletes, this sometimes meals getting up at 3 am to have breakfast!) This strategy will help you maintain energy levels throughout your triathlon. Examples include:

• Oatmeal with honey and a banana
• Whole-grain toast with almond butter and jam
• White rice with scrambled eggs

Remember, it’s important to try different pre-race meals in training to find what works for you, then put it to the ultimate test on race day.

Understanding the Basics: What to Eat During a Triathlon

Next up in our nutrition plan is your in-race fuel. Here, we move away from real food and more towards sports fueling products that are easily digested and deliver much needed carbohydrates to the working muscles.

Key Nutrients for Optimal Performance in Triathlon Races

A successful triathlon fueling plan revolves around the following key elements:

Carbohydrates: The primary energy source for endurance athletes

• Aim for 30-60 grams per hour for shorter races and 60-90 grams for longer events
  ‍

Proteins: Helpful during long-distance races to reduce muscle breakdown

• Small amounts can be consumed in long-distance triathlons such as half or full-distance races, but be wary of too much protein in shorter distance races
  ‍

Fluids: Crucial for temperature regulation and overall performance

• Target about 500-750ml per hour, adjusting for conditions
  ‍

Electrolytes: Maintain hydration and prevent cramps

• Include sodium, potassium, and magnesium in your plan

Timing Your Nutrition for Each Stage of the Race

In addition to what you eat, when you eat it becomes very important in racing triathlons. Here, we break down how you could approach fueling according to various distances.

Swim

No fueling is required during the swim (it would be nearly impossible to eat in the water anyway), but a carbohydrate-rich drink or snack 60-90 minutes before the start can help prime your body and give you an extra boost of energy. Additionally, many athletes will consume a gel 15-20 minutes before the start of the swim. But if you're too nervous before your race to eat that close to the start line, don't worry -- it's not required.

Bike

The bike is often called a “rolling buffet” in triathlon. Indeed, you can consume the majority of your calories here, as your body is in a static position and will be able to handle digestion much better than on the swim or run. The distance of your event will determine how much you need to take in on the bike. Remember, the fuel you consume on the bike doesn’t just power your bike, it sets you up for success on the run as well.

Examples:

• Energy gels at specific intervals based on your body's calculated needs
• Sports drinks for hydration and light calories
• Solid foods (like energy bars) for longer races

Run

The run is where many athletes get tripped up by digestive troubles. The body has been working very hard now for an hour or more, and blood is being sent to the working muscles, not the digestive system. Bloating, cramping, or worse can derail even the most nutrition-savvy athletes on a bad day.

For the run, one strategy we’ve found to work well is to focus on easily digestible fuels, such as:

• Energy gels at specific intervals based on your body's calculated needs
• Sip sports drinks or water at aid stations

Energy Gels and Their Role in Triathlon Nutrition

Pros:

• Convenient and portable
• Quickly absorbed, providing an instant energy boost

Cons:

• Some athletes experience GI distress if consumed without water
• Many people dislike the taste and texture of gels

Pro Tip: Pair gels with water to aid digestion and prevent dehydration.

What About Solid Food?

During longer events such as Ironman, you may want to stash an energy bar, bag of salty chips, or even a de-fizzed cola in your athlete needs bag (usually available about halfway through the bike ride). For shorter races, we recommend sticking to gels, chews, and sports drinks.

If you want to try figuring out just how much to eat in a triathlon, take a look at our nutrition calculator, here:

Staying Hydrated During a Triathlon

In addition to solid fuel, hydration also becomes very important as the race increases in duration. During a triathlon, it is essential to drink fluids regularly to replace lost fluids through sweat. Aim to drink at least 500-1000ml of fluids per hour, which can include sports drinks that provide both hydration and electrolytes.

How to Balance Liquid and Solid Fuel During a Race

As you’re refining your personal nutrition strategy, you’ll want to factor in the amount of carbohydrates you’re consuming per hour as well as your liquid goals. There are a few different strategies for doing this, and different ones work for different athletes. Consider mixing the following with plain water to find an equation that works for you.

Liquid Fuel (e.g., sports drinks):

• Ideal for quick energy and hydration.
• Easy to consume on the go, especially during the run leg.

Solid Fuel (e.g., gels and energy bars):

• Better for the bike leg, where digestion isn’t hindered by bouncing. Popular options include energy gels and other products from companies like GU, Clif, and Maurten. Test each in training for efficacy and personal preference.

Key Tip: Practice combining the two during training sessions to find the right balance.

Common Nutrition Mistakes to Avoid on Race Day

Avoiding these pitfalls can save you from frustration and poor performance:

Trying Something New

The motto "nothing new on race day" exists for a reason! It's not the time to try stuff out. Using a new brand or type of gel or sports drink, or even a new type of meal can wreak havoc on your stomach. Test all nutrition products during training.

‍

Underestimating Hydration Needs‍

Failing to replace fluids can lead to dehydration, which saps energy and affects decision-making.

‍

Overloading on Carbs

‍Carb-loading is beneficial, but overdoing it—especially with high-fiber foods—can cause bloating and discomfort.

‍

Irregular Fueling Intervals‍

Skipping nutrition or taking in calories too sporadically during your race can lead to energy crashes. Aim for consistent intake every 20-30 minutes (the timing and amount should be based on calculations we will give you below).

Building a Personalized Nutrition Plan for Triathlon Training

Though there are some hard and fast rules for triathlon nutrition, most of it comes down to personal preference and practice. Keep reading for more tips on refining your strategy.

Factors to Consider When Creating Your Race Nutrition Plan

• Body weight: Heavier athletes burn more calories and may need to consume more.
• Race distance: Longer races demand higher calorie and electrolyte intake.
• Climate: Hotter conditions increase sweat rates, requiring more fluids and sodium.

Tips for Testing and Adjusting Your Fueling Strategy During Training

You can prepare for race day in the numerous “dress rehearsals” you perform all week—aka, your training! Training sessions are the perfect chance to try, fail, and perfect your ongoing nutrition plan.

• Track your intake: Record what you eat and drink during long workouts.
• Experiment: Try different products to find what works best.
• Adjust for intensity: Harder efforts require more carbohydrates.

Conclusion

Race day success starts with proper triathlon nutrition planning. By following the strategies outlined here and testing your plan during training sessions, you’ll arrive at the start line confident and ready.

If you’re looking to set big personal goals and you want the best for your body, check out our app with unlimited options for triathlon training of all distances. You can choose a training plan setup that’s personalized specifically for you with nutrition guidance in every single workout. Let MOTTIV get you ready for race day!