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Nutrition for Triathletes: Fuel Smarter with Science-Backed Advice: Dietitian Approved - Sports Dietitian for Triathlon
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Triathlon nutrition is not the same thing as healthy eating. Healthy eating asks what is on your plate. Triathlon nutrition asks how much carbohydrate you need for the training load in front of you, when to eat it relative to your session, and what you take in while you are actually moving. Plenty of age group triathletes eat beautifully and still turn up under fuell...
Quick answer: In the Maurten vs Precision debate, there is no single "best" gel, but there is a best gel for your gut, your race and your wallet. Maurten Gel 100 (25g of carbohydrate, a 1:0.8 glucose to fructose ratio) is the smoothest hydrogel but the most expensive per gram of carbohydrate at around $20.80 per 100g of carbs. Precision PF 30 (30g of carbohyd...
Carb loading for triathlon means topping up your muscle glycogen above its normal resting level in the two to three days before you race. It is not one giant pasta dinner the night before. Done properly it is worth a 1 to 3% performance gain in events lasting longer than about 90 minutes, which covers Olympic distance, 70.3 and full distance. The modern protocol needs no depl...
The best triathlon gel for you is the one that delivers the carbs you need, in a glucose-fructose ratio your gut can absorb, at a price you can afford to use in real training volume.
On the numbers that actually matter for age-group triathletes, three gels lead the pack in 2026: Maurten Gel 100, Precision Fuel PF 30 and SIS Beta Fuel. They carry 25g to...
Challenge Roth nutrition needs to be planned as carefully as your training, because the race's own on-course sports nutrition will not necessarily suit your gut. If your race is going to run beyond 2.5 hours, aim for up to 90g of carbohydrate per hour from a mix of sources you have already trialled in training, not what happens to be handed to you on course. Pack a simple bac...