Our guide to

Triathlon nutrition

Whether you’re training for a sprint, Olympic-distance, half-Ironman or Ironman triathlon, fuelling and hydration are critical for optimal performance and recovery.

Our guide has been created with Anita Bean, sports nutrition expert

What, how much and when you eat can have a big impact on how well your race goes. Get it right and you’ll greatly increase the chances of having a great race. Get it wrong and you risk running out of energy or experiencing gut problems.  Here are a few general rules that will help you fuel for your race.

What we'll cover:

  1. Training runs
  2. Weeks before the race
  3. 2-3 days before the race
  4. The day before the race
  5. The morning of the race
  6. 15-30 minutes before the start
  7. During the race
  8. After the race
  9. Perple Endurance Mixes

Training runs: early preparation

An important part of your triathlon training is working out what works for you during training, so on race day you’ll know exactly what to eat in your pre-race meal and during the event. That way, you’ll avoid the risk of stomach problems (or worse!) on the day and ensure you perform at your best. 

Training nutrition (Energy & Hydration):

You’ll need to practise drinking on the move from cups or bottles. This may feel tricky or uncomfortable if you’re not used to it so start with small amounts and gradually build up.

If you're targeting a 90 minute time, for all your energy & hydration needs we recommend 1 x 200ml Perple Endurance Mix, a Perple 500ml Soft Flask, and a running belt or vest to carry the flask and Perple Endurance Mix portions.

  • Before you start, mix 75ml of Endurance mix with 325ml water to make a 500ml drink. Consume in the first hour of your run.
  • Make another 500ml drink at a water station one hour in into your training, to then consume in that 2nd hour. For more information, please see our Endurance Mix suggested use.

Whichever carbs and drinks you choose, start consuming them no longer than 30 minutes into your practice. Aim to consume around 30 to 60g carbs per hour during your triathlon.

The difficulty is knowing the right carbs to choose. Fruits and juices have too much Fructose. Nuts are high in lignin and gels are high in maltodextrin. All of which can cause stomach problems. Balancing the right carbs is critical. Perple Endurance Mixes take care of all of this for you.

Check in advance what’s available on the course and where the water stations will be so you can practice with the same products (if you want to) and plan where to refuel.

Practice makes perfect

You’ll need to practice your fuelling plan during training. This may feel tricky initially, especially during running, but getting used to eating and drinking on the move is an important part of triathlon training.

Aim to do:

  • two or three workouts consuming the same foods and drink you plan to use in the race.

Ideally, these should be undertaken at the same time of day as your triathlon, so your body gets accustomed to digesting and processing food. Making it as realistic as possible will help ensure there won’t be any surprises on the big day.

In the weeks leading up to the event

For middle and longer-distance triathlons:

You will need to fuel during the event so now is the time to experiment with different foods, drinks and sports nutrition products.

  • 🚴🏻 When you’re on the bike, solid foods such as rice cakes and sandwiches are a good option. Perple’s Endurance Mixes offer a convenient easy-to-use solution too. 
  • 🏃🏻‍♀️ During the run - easily digestible nutrition, such as Perple’s Endurance Mixes are a better option for most athletes.

Made for triathlons

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Our unique combination of fast and slow-release carbs, balanced electrolytes, and vegan BCAAs work together to sustain endurance, enhance hydration, boost cognitive performance, metabolise fats faster, and reduce muscle damage.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

In the days leading up to the event

Sprint triathlons
Carbohydrate-loading isn’t necessary for sprint triathlons, but it’s a good idea to begin the race with full glycogen stores. This can be achieved by increasing your normal carbohydrate slightly at each meal the day before the race. 
 
Long distance races
For longer-distance races where you’ll be exercising for longer than 1 ½ - 2 hours, you will benefit from carbohydrate loading. This is a dietary technique designed to increase glycogen stores above normal. It will help reduce the chances of you hitting the wall in the race 

Carb loading
There are a number of ways to carb load, but the most popular method is doing a training taper and increasing your carbohydrate intake. The American College of Sports Medicine recommend 10 – 12g carbohydrate/ kg of body weight per day in the 36 - 48 hours before the event (700 - 840g/ day for a 70kg athlete). However, most triathletes start carb loading about 72 hours before the event to allow you to gradually increase your muscle glycogen levels.

The day before the event

The carbohydrate you consume the day before your race will be stored as glycogen in your muscles and liver, and then used to fuel your muscles during the race. Focus on foods rich in carbohydrate, stick to plain and simple meals and avoid anything that may cause stomach problems. You may already have a good idea of what disagrees with you. Common culprits include certain spicy and high-fibre foods. On the other hand, if you’re normally fine with these foods, then there’s no need to avoid them.

⚠ It’s a good idea to consume most of your food during the daytime and avoid eating a big meal late at night

  • Over-eating carbohydrate the evening before a race can make you feel heavy, bloated and lethargic on race day, as well as disrupt your sleep.

What to eat on the morning of the race

For sprint races, it isn’t essential to have a big breakfast because your muscle glycogen stores should be full. But it is important to eat enough to top up liver glycogen stores and prevent hunger.

✅ Good options include:

  • porridge,
  • toast
  • or a smoothie.

⚠️ Allow at least 2 hours between eating and competing.

For longer races, you’ll benefit from eating a high-carbohydrate breakfast 2 – 4 hours before the race starts. Your pre-race meal will also fuel the first part of your event.

✅ Good options include:

  • Add bananas and honey to your porridge
  • Or top a bagel with peanut butter and bananas.

What to eat 15 – 30 minutes before the start

Consuming approximately 20 - 30g carbs 15 – 30 minutes before the start will raise blood sugar levels and provide fuel for the first part of the race. Remember, if you're looking to top-up your energy before starting, then one Perple’s Sports Drink 30 to 45 minutes before start, will serve you well.

Nutrition for during the race

Sprint triathlon

For a sprint triathlon, your main focus is hydration. Plain water is sufficient for most conditions. Be guided by your thirst. You won’t need to consume additional carbohydrate during the event as you should have sufficient glycogen stored in your body to fuel you for a sprint distance.

Long distance races

For longer-distance races, begin fuelling as soon as you exit the swim.

  • Aim to consume 30 - 90g carbohydrate/ hour, depending on the intensity and duration of your race – divide this into two or three ‘feeds’ per hour.
  • The cycle part of the race offers a greater opportunity to consume food. Options that supply 30g carbohydrate include 500ml Perple Sports Drink or the Perple Endurance Mix. For more information, depending on event times, refer to Endurance Mix suggested use.
  • ⚠️ Only Take high-carb snacks that you have trained with.

The amount you need depends on how hard and long you’re exercising: 

  • 1 – 2 hours: 30g carbs/ hour
  • 2 – 3 hours (easy/ moderate): 30 - 60g carbs/ hour
  • 2 – 3 hours (hard): 60g carbs/ hour
  • 3 hour + (easy/ moderate): 60g carbs/ hour
  • 3 hour +  (hard): 60g – 90g carbs/ hour 

Research suggests that 90g carbs/ hour may be optimal for top endurance athletes when racing longer than 3 hours. You’ll need to train your gut over several weeks to absorb 90g/ h. The theory is, it’s possible to consume 60g glucose alongside 30g fructose per hour, since the two different sugars are absorbed via different transporters. Perple Endurance mixes have taken care of all this for you, without risk of upset stomach. Depending on your intensity and duration see Endurance Mix guidelines.

Hydration

Check the location of water and feed stations on the course beforehand so you can plan where and when to hydrate or get fuel. Only consume fuel provided if you have practiced with it in training. You should have a good idea how much you need to drink from your training runs: drinking between 400 – 800 ml fluid per hour will likely prevent dehydration as well as over-hydration. Many triathletes competing in longer distances use an aerobar-mounted drinks system, which allows you to drink while staying streamlined. 

Post-race nutrition: optimal recovery

The more depleted your glycogen stores, the longer it’ll take for them to refuel - It can take 2 – 3 days after an Ironman!

Start refuelling as soon as possible:

  • aim for 1 – 1.2g of carbohydrate per kg body weight / hour and 20 – 30g of protein per meal.
  • Protein after a race helps repair muscle damage and reduce muscle soreness.

✅ Good options include:

  • milk-based drinks,
  • recovery and sports drinks,
  • yogurt,
  • protein bars, and peanut butter sandwiches.

Eat a balanced meal one to two hours later, which should include carbs and protein.

✅ Good options include:

  • rice and chicken,
  • sweet potatoes with cheese or hummus.
  • Don’t forget to add some veg, fruit or salad – their high antioxidant content will promote recovery and reduce exercise-induced inflammation.  

Your fuelling plan

Whichever triathlon distance you’re doing, the biggest mistake you can make is not having a fuelling plan. Make sure you have practiced eating and drinking during training to learn what your body can tolerate.

  • Consuming too much carbohydrate, particularly from concentrated sources such as gels and chews, can cause gut issues.
  • You will also need to adapt your fuelling plan if conditions change on race day, for example, if it is hotter than expected then you’ll need to drink more water.

What are you putting in your body?

Why you should switch to Perple’s Endurance Mix

Perple was born out of a need for change. To offer an alternative to Sports Drinks, Energy Gels & Energy Drink Powders that are full of synthetic, ultra-processed & chemical ingredients. Much of which, it turns out, simply aren’t good for us and can lessen performance.

"By incorporating Perple into my daily routine, I have found a trusted ally in my quest for optimal fuelling." – Adelle Tracy, Team Jamaica middle distance record holder & World finalist,world finalist & 2024 Olympian.

Discover Perple Endurance Mixes

Developed at

Certified by

Running & cycling nutrition - Endurance Mixes.

1 5

Our running & cycling nutrition guides

  • Beginner running nutrition

    Whether you’re training for a 5k, 10k or simply running to get fit, fuelling your body with healthy, nutritious food and drink will ensure you perform to your full potential.

    Beginner running nutrition guide 

  • Half marathon nutrition

    If you’re running a half-marathon, you’ll need a fuelling and hydration plan to ensure optimal performance in the event and stave off fatigue.

    Half marathon nutrition guide 

  • Marathon nutrition

    Whether you are training for a marathon or any other endurance event this season, you’ll need to have a well-rehearsed nutrition and hydration plan if you want to perform to your best ability.

    Marathon nutrition guide 

  • Long distance cycling nutrition

    Once you have built up to distances 50 - 100 km or more, you will need to learn how to fuel and drink on the bike.

    Long distance cycling nutrition guide 

  • Beginner cyclist nutrition

    Fuelling your body is just as important as maintaining your bike. Consuming the right foods and drinks will provide your body with the energy and strength needed to perform.

    Beginner cyclist nutrition guide 

Made for runners & cyclists

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

Join Us on Strava

Follow Us on Instagram

Join Us on Strava

Follow Us on Instagram

Join Us on Strava

Follow Us on Instagram

Join Us on Strava

Follow Us on Instagram