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Triathlon Fueling Guides
Proper sports nutrition is often called the fourth discipline among triathletes. On this page you will find practical fueling guides specifically for triathletes, tailored to different goals, distances and intensities.
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Before the race
The day before:
1000 ml Ultra Drink
3-4 hours before:
500 ml Ultra Drink + 1 Nitrate Shot
90-60 minutes before:
500 ml Xtra DrinkThe day before: Hydrate with Ultra Drink in addition to low-fiber, high carbs meals and snacks.
3-4 hours before: Hydrate with Ultra Drink in addition to a low-fiber, high carb pre-race meal finished with a Nitrate Shot.
90-60 minutes before: For extra hydration. Add 1 stickpack Xtra Drink in normal, 2 in hot and humid conditions. -
Before the start
20 minutes before:
1 Sports Gel
or
1 Sports ChewTop of carbs and drink water to thirst. -
During the bike
Every hour:
500 ml Sports Drink + 1 Sports Bar + 1 Sports Gel
or
500 ml Sports Drink + 1 Sports Chew + 1 Sports Gel
or
500 ml Sports Drink + 2 Sports GelsUse a carb-rich drink and only add bars or chews early on the bike. Choose salty flavors if you sweat heavily. Stick to gels later when eating gets harder. Drink extra water as needed. -
During the run
Every 5 km:
1 Sports Gel
*Optional: extra electrolytesAlways take your gel just before an aid station and drink water immediately after, boosting absorption and hydration.
In hot, humid conditions, carry two 500 ml soft flasks with 1 stickpack Xtra Drink and spread intake evenly over te race.
Optional: Use caffeine gels at mark 5 km and 10 km for an extra boost. -
After the race
Immediately after the race:
1 Recovery ShakeStart your recovery with a Recovery Shake. Take double dose if you can’t eat in first 3 hours.
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Before the race
The day before:
1000 ml Ultra Drink
3-4 hours before:
500 ml Ultra Drink + 1 Nitrate Shot
90-60 minutes before:
500 ml Xtra DrinkThe day before: Hydrate with Ultra Drink in addition to low-fiber, high carbs meals and snacks.
3-4 hours before: Hydrate with Ultra Drink in addition to a low-fiber, high carb pre-race meal finished with a Nitrate Shot.
90-60 minutes before: For extra hydration. Add 1 stickpack Xtra Drink in normal, 2 in hot and humid conditions. -
Before the start
20 minutes before:
1 Ultra Gel
or
1 Ultra ChewTop of carbs and drink water to thirst. -
During the bike
Every hour:
500 ml Ultra Drink + 1 Sports Bar
or
500 ml Ultra Drink + 1 Sports Chew
or
500 ml Ultra Drink + 1 Sports GelUse a carb-rich drink and only add bars or chews early on the bike. Choose salty flavors if you sweat heavily. Stick to gels later when eating gets harder. Drink extra water as needed. -
During the run
Every 7,5 km:
1 Ultra Gel
*Optional: extra electrolytesAlways take your gel just before an aid station and drink water immediately after, boosting absorption and hydration.
In hot, humid conditions, carry two 500 ml soft flasks with 1 stickpack Xtra Drink and spread intake evenly over te race.
Optional: Use caffeine gels at mark 5 km and 10 km for an extra boost. -
After the race
Immediately after the race:
1 Recovery ShakeStart your recovery with a Recovery Shake. Take double dose if you can’t eat in first 3 hours.
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