Nutrition Plan

Main sport

Triathlon

Focus on

Endurance

Level

Professional

Daily Before

During after

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 a carbohydrate-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 the 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 full triathlon, it is important to aim for a carbohydrate intake of 90–120g per hour.

Cycling: Combine 500ml of PRO LINE High Carb Drink per hour with at least one Energy Gels, Bars, Chews, or Gummies.

Running: Take an Isotonic Drink Energy Gel and 125-250ml Isotonic every 5 km.

OPTIONAL:
Take an Energy Gel + Caffeine during the running segment at 15km and 30km for an extra boost.
OR
Use a PRO LINE Energy Gel in combination with the PRO LINE High Carb Drink if you aim for 120 g of carbohydrates per hour.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.

During cycling / HOUR

during running: each 5km

OPTIONAL

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.