Race nutrition is essential for success in events such as Ironman and Ironman 70.3. With the increasing variety of products available, from gels and energy drinks to bars and electrolytes, it is vital to plan an appropriate strategy to maintain energy levels and optimize performance. In this article, we offer you a complete guide to ensuring you are well-fed and hydrated before, during and after your race, based on the latest research and expert experience.

Before the Race

Carbohydrate Load: In the days before the Ironman, it is essential to increase carbohydrate intake to build up muscle glycogen stores. Focus on consuming fruits, pasta, rice and lean proteins. Aim to consume between 7-10 grams of carbohydrates per kilogram of body weight per day for 3-4 days before the race.

Pre-Race Breakfast: On the morning of the race, eat a simple, high-carb breakfast about 3-4 hours before the start. Some good options include toast with honey, or jam and even cereal porridge. Additionally, you may consider consuming a carbohydrate drink, which provides an easily absorbed source of carbohydrates and additional benefits, such as improved hydration and sustained energy. It is crucial not to try anything new for breakfast; Only consume what you have tried during your training to avoid gastrointestinal problems.

Hydration: Make sure you are well hydrated by drinking small sips of water or an electrolyte drink about 2-3 hours before the race. Continue drinking small sips of water until you start.

During the Race

Swimming: During the swimming stage, prior hydration is key. Make sure you start out well hydrated, but avoid drinking too much right before entering the water to prevent stomach upset.

Carbohydrate Intake during Cycling: During the cycling stage, it is advisable to consume between 60-90 grams of carbohydrates per hour. The advantage of the cycling segment is that it allows for greater intake of solid foods due to less impact on the body and ease of gastric emptying. You can consume a combination of energy gels, sports drinks, energy bars, and solid foods like bananas and sandwiches. Be sure to combine different carbohydrate sources, such as glucose and fructose, to maximize absorption and minimize the risk of gastrointestinal upset. Also, it is advisable to start carbohydrate intake from the beginning of the cycling segment.

Cycling Hydration: Drink regularly throughout the cycling phase. Aim to consume between 500-750 ml of fluids per hour, adjusting based on your sweat rate and weather conditions. Use sports drinks that contain electrolytes to replace lost sodium and other minerals. Electrolyte salts are crucial for maintaining electrolyte balance and preventing cramps.

Carbohydrate Intake in Race: During the running phase, continue to consume between 30-60 grams of carbohydrates per hour. Alternate between caffeinated and non-caffeinated gels, and make sure you've tried these products during your workouts. Continue hydrating with small sips of water or electrolyte drinks at each aid station.

Race Hydration: Drink according to your thirst, but try to maintain adequate fluid intake to avoid dehydration. A good guideline is to drink small sips at each aid station. Make sure you consume electrolytes to replace lost minerals and maintain water balance.

After the race

Immediate Replenishment: Within the first 30 minutes after finishing, consume a recovery drink that includes carbohydrates and protein to replenish glycogen stores and begin muscle repair. Aim for a 3:1 ratio of carbohydrates to protein.

Hydration and Recovery: Continue to hydrate after the race, aiming to drink approximately 1 liter of fluid for every kilogram of body weight lost during the race. Over the next few hours, eat balanced meals with a mix of carbohydrates, proteins, and fats to support recovery.

By following these guidelines and incorporating appropriate sports nutrition products, such as energy gels, carbohydrate drinks, energy bars and salts, you can ensure you are well fueled and hydrated for your Ironman or Ironman 70.3, improving your performance and recovery. And for more articles like this, reviews and training tips, be sure to visit our blog 365Rider Magazine.