Triathlon 2-3h (quarter triathlon)
This page guides triathletes through nutritional best practices based to your needs for a quarter triathlon.
Before
2 - 3 days Before
In the final 2-3 days before your competition, increase your carbohydrate intake to 8–10g of carbohydrates per kilogram of body weight per day.
Add extra carbohydrates to your meals by including an additional slice of bread, an extra sandwich, or a serving of pasta or rice, and choose sweet spreads for your bread.
Also, include three carbohydrate-rich snacks, such as the Carbo-Gy or the Natural Oat Sport Bar.
In addition, it’s important to pay attention to prehydration. In the days leading up to your race, aim to drink at least 2 liters of fluids per day.
3 - 4 hours Before
For the meal before this triathlon effort, aim for a carbohydrate intake of 2–4g per kilogram of body weight.
Choose acarbohydrate-rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as Etixx Carbo-Gy.
Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.
5 - 10 min before
5-10 minutes before the start of this triathlon effort, you can take an additional carbohydrate intake in the form of an Energy Gel.
Avoid carbohydrate intake 10–60 minutes before the start of exercise.
During
During this quarter triathlon, it is important to aim for a carbohydrate intake of 60-90g per hour.
Cycling: Aim for a carbohydrate intake of 60-90g per hour. You can achieve this by combining 500ml of Isotonic Drink per hour with one or two Energy Gels, Bars, Chews, or Gummies.
Running: Aim for a carbohydrate intake of 30g druing 10km. You can achieve this by taking an Isotonic Drink Energy Gel and 125-250 ml of Isotonic Drink after 5 km.
OPTIONAL:
Use an Energy Gel with caffeine during the running segment for an extra boost.
OR
Use a PRO LINE Energy Gel or High Carb Drink to reduce the total intakes during the entire effort.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.
during running: AFTER 5KM
After
Take a PRO LINE Recovery Shake within half an hour after the effort.
Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.
2–3 hours after consuming the PRO LINE Recovery Shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.
Right after triathlon
Daily
Below you’ll find an overview of four important supplements that triathletes can use to prepare for a triathlon challenge.
