Triathlon nutrition plan: 3.8 km swim + 180 km bike + 42.2 km run
Carbohydrate gels / drinks: the main energy source during competition. Try different brands during training.
Electrolyte tablets / powders: sweat losses are enormous. Use throughout the day.
Protein powders: for recovery after training. Whey (fast) or casein (slow, before bed).
BCAA / EAA: for muscle protection during long training sessions. Especially useful during the bike segment.
Caffeine tablets / gels: to improve performance in the last part of the competition. 3–6 mg/kg. No later than 4 hours before the finish.
Sodium bicarbonate / beta-alanine: buffers lactic acid. Useful in high-intensity segments.
On average 8000–12000 kcal. ~4000–6000 is consumed during the competition, the rest from the body's reserves. Carbohydrate loading is essential.
Switch to liquid carbohydrates. Drink plain water. Reduce your pace for 10–15 min. Nausea often means dehydration.
ALWAYS use your own tested nutrition. Organizer products are only a backup option. Nothing new on race day!
Want to learn more? We recommend these sources:
📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.
: Sports nutrition and training literature in Lithuanian and English.
🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.
⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.