🏊‍♂️🚴‍♂️🏃 Ironman Nutrition

🔁 Nutrition After Ironman

First 30 Minutes (Golden Window)

Protein + carbohydrate shake. Ideal: whey protein + banana. 20–30 g protein, 40–60 g carbohydrates.

First 2 Hours

Full meal: chicken + rice, salmon + potatoes. Continue drinking fluids with electrolytes.

First 24 Hours

Eat every 3–4 hours. Protein with every meal (20–40 g). Drink plenty of water. Sodium in food may be higher than usual (to compensate for losses).

First Week

Balanced nutrition. High protein (1.6–2.0 g/kg). Antioxidants: berries, cherries, dark green vegetables. Omega-3: salmon, flaxseed. Active recovery.

❓ FAQ

How Many Calories Are Needed During an Ironman?

On average 8000–12000 kcal. ~4000–6000 is consumed during the competition, the rest from the body's reserves. Carbohydrate loading is essential.

What to Do if You Feel Nauseous During the Competition?

Switch to liquid carbohydrates. Drink plain water. Reduce your pace for 10–15 min. Nausea often means dehydration.

Can I Use the Organizers' Nutrition?

ALWAYS use your own tested nutrition. Organizer products are only a backup option. Nothing new on race day!

📚 Additional Resources

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.