Diet for Triathletes: Fueling Before, During, and After a Race
Disclaimer: This is just our advice, please contact and dietitian for specific guidelines on Nutrition.
Nutrition is often called the “fourth discipline” of triathlon, and for good reason. You can train for months and nail your pacing strategy, but if your fueling plan falls short, your race can fall apart. Whether you're new to multisport or looking to fine-tune your performance, getting your nutrition right can make the difference between a strong finish and a mid-race bonk.
This guide will walk you through what to eat before, during, and after your triathlon, whether it's a sprint or a full Ironman.
Before the Race: Build the Foundation
The Days Leading Up
Carbohydrates are your best friend in the 2–3 days before race day. They help top off glycogen stores, your body’s primary source of fuel during endurance events.
Do:
Prioritize complex carbs like rice, oats, quinoa, pasta, and potatoes
Maintain normal protein and fat intake
Stay hydrated with water and electrolytes
Avoid introducing new or high-fiber foods
Sample Pre-Race Day Meals:
Breakfast: Oatmeal with banana and peanut butter
Lunch: Turkey sandwich with whole grain bread and pretzels
Dinner: Grilled chicken, white rice, and steamed vegetables
Race Morning
Eat 2.5–3 hours before the start. Keep it simple, carb-focused, and easy to digest.
Aim for:
1–1.5g of carbs per kilogram of body weight
Moderate protein, low fat, low fiber
Examples:
Bagel with jam and banana
Instant oatmeal with honey
Rice cake with peanut butter and applesauce
Top it off with sips of electrolyte drink or water leading up to the start. Avoid heavy or unfamiliar foods.
During the Race: Fueling for Endurance
Your body only stores enough glycogen for about 90 minutes of moderate to hard effort. For longer races, fueling during the race is critical.
Swim
You can’t eat while swimming, but take in carbs just before the start if the swim is long (e.g., for half or full distance).
Try:
A gel 10–15 minutes before the gun
A few sips of sports drink at the swim start line
Bike
The bike is the best time to take in the bulk of your calories. Your stomach is more tolerant here than on the run.
General targets:
30–90g of carbs per hour, depending on race length
Combine liquids, gels, chews, and/or real food
16–28 oz of fluid per hour (adjust for heat and sweat rate)
Aim for 300–500mg of sodium per hour
Bike Fuel Options:
Sports drinks (like Gatorade Endurance, Skratch, or Maurten)
Energy gels and chews
Bananas, energy bars, rice cakes (for longer races)
Run
Digestion becomes trickier on the run, so focus on simplicity and consistency.
Do:
Sip on sports drink regularly
Use gels every 30–45 minutes
Avoid trying solid food unless you’ve trained with it
Pro tip: Practice race-day nutrition during your long bricks to build gut tolerance.
After the Race: Recover Smarter
Refueling post-race is crucial for recovery and adaptation. Aim to eat within 30–60 minutes of finishing.
Goals:
Replenish glycogen with carbs
Rebuild muscles with protein
Rehydrate with fluids and electrolytes
Ideal Carb:Protein ratio: 3:1 or 4:1
Examples:
Chocolate milk and banana
Smoothie with protein powder, berries, and oats
Sandwich with turkey and pretzels
Recovery shake and a granola bar
Also:
Drink 16–24 oz of fluid for every pound lost during the race
Continue to eat balanced meals for the next 24–48 hours
Common Fueling Mistakes to Avoid
Not practicing nutrition in training
Overeating the night before
Neglecting hydration and sodium
Trying new products on race day
Ignoring the importance of post-race recovery fuel
Why a Coach Can Help with Your Nutrition Strategy
Nutrition isn’t one-size-fits-all. The right coach can help you:
Dial in your personal sweat rate and fueling needs
Adjust your plan based on distance, weather, and pace
Troubleshoot GI issues before they happen
Balance performance with long-term health
Having a plan is one thing—having a coach to refine and adapt it to your needs is what leads to breakthroughs.
Want to feel confident about your fueling strategy?
Let’s build a nutrition plan that’s tailored to you, tested in training, and ready to power you to the finish line.
