Simplifying Triathlon Nutrition: The Myths and Realities
Nutrition is one of the many areas where triathletes can easily get caught up in a web of myths and confusing advice. With so much information out there, it’s easy to overcomplicate things. But triathlon nutrition doesn’t need to be complicated. In fact, simpler is often better.
Let’s take a look at some of the most common nutrition myths in triathlon, and break them down into practical, straightforward advice – the Sense Endurance way.
Myth 1: You Need Fancy, Expensive Products
The sports nutrition industry has done a fantastic job convincing athletes that they need all sorts of expensive, branded products—gels, chews, drinks, bars—to fuel their races and training. Here’s the truth: most of what they’re selling you is a good marketing story, not something you need to perform well.
At its core, sports nutrition is about one thing: carbohydrates. These are the building blocks of fuelling for endurance events, and the good news is that you don’t need to spend a fortune on fancy products to get them.
When you break it down, virtually all sports products are just delivering two types of sugar—glucose and fructose—often with a bit of added salt or other electrolytes. That’s it.
So, what’s wrong with the pricey stuff? You’re paying for convenience and branding more than actual performance benefits. The ingredients in these products are often no different from what you can get at your local supermarket— which are always cheaper and just as effective.
We’ve referred to it in our last article, but anyone with a bit of spare cash and the ability to tell a good story can easily start a sports nutrition company: bulk manufacturers will happily set up an entire brand for you if you purchase their glucose and fructose mixes from them. No other research, development, or magic needed. And that’s what you’ll often be buying.
Myth 2: You Need Protein Powder for Recovery
There’s a widespread belief that endurance athletes need protein powder to meet their protein requirements, but that’s an utter myth. You can get all the protein you need from real food sources—without resorting to processed powders.
Take Greek yogurt or quark, for example. These foods contain the same amount of protein as protein powders—often more, depending on the variety—but without the added sugars or artificial sweeteners. These whole foods are packed with high-quality protein that supports muscle repair and recovery, just like the protein you’d get from a powder. The added benefit? They come with extra nutritional advantages, like probiotics for gut health and important vitamins and minerals, which powdered supplements simply can’t offer.
If you want to spare your wallet and truly up your health and performance, skip the protein powder and keep it simple with real food. The protein content will very likely be precisely the same—without any of the unnecessary additives—and your body will benefit from the complete nutrition.
Myth 3: The More Carbs the Better in a Race
Many triathletes make the mistake of thinking they need to consume huge amounts of carbohydrates during a race, often in an attempt to "refuel" constantly. First, 60 grammes of carbs per hour was the golden standard, then 90 grammes became the norm, and now athletes (pros and amateurs alike) are pushing 120 grammes. However, and this is especially important for amateur athletes who will be out on the course for a lot longer than the pros, eating too much during a race can lead to a heavier feeling, digestive issues, and even a drop in performance.
The best approach is to fuel little and often. You want to aim for small, consistent amounts of food and drink every 15 minutes. Think of the race like a funnel: you can consume more calories during the bike leg, but by the time you reach the run, your fuel tank will naturally be less full. If you start the run completely empty, you’ll have a rough time. Fuelling consistently but not overdoing it ensures you don’t run out of steam too early.
How Many Carbs Should You Consume?
There’s a lot of science out there on carb intake, but a safe general rule of thumb is to consume 60 grammes of carbohydrates per hour during an event, depending on your body weight, race intensity, and personal tolerance. This translates to about 240 calories per hour.
A more advanced approach that some athletes are adopting involves consuming up to 90 or even 120 grammes of carbs per hour. Research suggests this can be effective for longer events, improving endurance by maintaining blood glucose levels and reducing fatigue. However, it’s not without potential drawbacks.
Benefits of Higher Carb Intake:
• Enhanced performance by maintaining consistent energy levels
• Reduced muscle damage and perceived exertion
• Improved endurance during prolonged efforts
Disadvantages:
• Potential gastrointestinal discomfort, including bloating and cramps
• Increased logistical complexity in consuming larger quantities of fuel
• Requires careful training of the gut to tolerate higher carb loads
A good rule of thumb? 1-1.2 grams of carbs per kilogram of body weight per hour. So, if you’re 70 kg, that’s 70-84 grams of carbs per hour. Don’t forget fluids and sodium: 500-750 ml of water and 500-1000 mg of sodium per hour should keep things balanced.
Ultimately, it’s about finding the right balance. Training your stomach to handle the right amount of carbs for your body and learning what works best for you is crucial. Higher carb intake might be a game-changer for some, while others may find that sticking with 60 grammes per hour is plenty.
The Homemade Sports Drink
You don’t need to rely on expensive, branded sports drinks. Instead, you can make your own! A simple recipe includes fructose, maltodextrin, and a bit of table salt to help with hydration and replenishment. The kicker? This is exactly what you are buying from sports nutrition manufacturers in fancy packaging after expensive marketing campaigns.
Here’s a recipe to make your own sports drink for a 750ml bottle of water. Simply mix the ingredients in 750 ml of water, shake, and you’re set to go.
• 40g Maltodextrin: This provides a quick, easily digestible source of glucose that gives you a sustained release of energy during the race.
• 20g Fructose: Adds an additional carbohydrate source to aid absorption. Keep in mind that fructose can be harder to digest for some, so adjust the amount if needed.
Optional: 1g Table Salt: This helps replenish sodium lost in sweat and supports fluid balance.
Benefits:
• Customisable: You can adjust the fructose ratio based on your tolerance, ensuring you don’t experience digestive discomfort.
• Cost-Effective: Making your own sports drink is much cheaper than buying ready-made products.
• Real Ingredients: Unlike many commercial drinks that contain artificial sweeteners and additives, this recipe uses simple, natural ingredients.
A personal anecdote: Why bottled Gatorade and Chocolate Bars Work for an Ironman
For my last Ironman, when I was working with legendary coach Brett Sutton, he developed the simplest of nutrition plans for me:
- Bottles of Gatorade, Fruit Punch flavour
• The cheapest chocolate bars I could find in the supermarket
• Water - Coca Cola
I alternated between sipping 1/4th of a 750 ml of Gatorade and 1/3rd of a chocolate bar with 1/3rd of a 750ml bottle of water every 15 minutes on the bike. On the run, I stuck to a 50/50 mix of water and Coca-Cola from the aid stations.
The beauty of this approach lies in its simplicity. The Gatorade provided a quick, easily digestible source of carbohydrates with a bit of electrolytes to maintain hydration and balance during the bike leg. It's a widely available, tried-and-tested product, which made it an easy and reliable choice. The sugar mix in Gatorade (glucose and fructose) is also highly effective for providing energy. Drinking it regularly, every 30 minutes, made sure I didn’t overdo it.
The chocolate bars were a simple yet perfect source of carbs and fats. They’re cheap, easy to carry, and, more importantly, a familiar food that most of us can tolerate under race conditions. The mix of sugars in chocolate, along with a bit of fat, provides a more sustained release of energy, which is important for longer efforts like an Ironman. Plus, they tasted good, which makes a huge difference when you’re trying to get the fuel down on race day.
This simple strategy helped me stay strong throughout the race, without the complexity or cost of specialty products. Often, the simplest choices are the best.
Conclusion: Calories Are Calories
When it comes to fuelling for endurance events, the key takeaway is this: calories are calories. Whether they come from a Gatorade drink, a homemade concoction, or a cheap chocolate bar, your body needs a consistent source of energy to fuel you through the event. Focus on what works for you, experiment during training, and keep it simple. There's no need to overcomplicate things with high-priced sports products. Stay hydrated, fuel little and often, and your body will thank you on race day.
At Sense Endurance, we work with athletes to develop personalised fuelling strategies that fit their needs, preferences, and budgets. If you're looking for guidance on how to fine-tune your nutrition plan for training or racing, get in touch—we’re here to help you perform your best.