Sarah had been training for months for her first 70.3 distance triathlon, putting in time in the water and miles of biking and running. But as race day approached, she was still concerned about her fueling strategy. She had bonked on long training days and was worried about how to keep her energy up for the entire race.
Having worked with numerous endurance athletes to optimize their performance nutrition, I often see athletes underestimating the role of proper carbohydrate intake during endurance events.
Understanding Sugar and Energy Needs
In both daily performance nutrition and during racing, your body relies on carbohydrates as its primary fuel source. While your muscles store glycogen, those reserves can deplete after about 90 minutes of exercise. That’s where external fueling—sports drinks, gels, or real food—comes in.
Some athletes often wonder if too much sugar cause a crash. Great question! Not all sugars are created equal. Simple sugars like glucose and fructose provide quick energy, while complex carbohydrates such as maltodextrin deliver a more sustained release. The key is balance—taking in the right amount at the right time to maintain steady energy levels.
Daily Performance Nutrition & Balanced Meal Planning
For sustained energy, optimal recovery, and peak training adaptations, your daily nutrition plan should be structured as follows:
Breakfast: A nutrient-dense meal including complex carbohydrates, lean protein, and healthy fats. Example: Oatmeal with Greek yogurt, nuts, and berries.
Mid-Morning Snack: A combination of protein and healthy fats to maintain energy levels. Example: Cottage cheese with almonds and sliced fruit.
Lunch: A balanced plate with half vegetables, a quarter lean protein, and a quarter whole grains. Example: Grilled salmon with quinoa and roasted vegetables. NOTE: This balance is best for long training days. Ratios of macros will vary between EZ, moderate and hard training days.
Afternoon Snack: A small carb and protein-rich option to fuel evening workouts. Example: A banana with peanut butter or a protein smoothie.
Dinner: A well-rounded meal supporting recovery and muscle repair. Example: Grilled chicken with sweet potatoes and steamed greens.
Hydration: Ensuring adequate fluid intake throughout the day, aiming for at least 2-3 liters of water daily, plus additional electrolytes when training in heat.
This structured approach ensured Sarah maintained consistent energy levels, recovered efficiently, and performed at her best on race day.
Fueling for Training and Race Day
- Pre-Training: A balanced meal with carbs, protein, and fat about 2-3 hours before workouts.
- During Training: For sessions over 90 minutes, consuming 30-60 grams of carbohydrates per hour through a combination of sports drinks, gels, or whole food options.
- Post-Training: Within 30 minutes of finishing, refueling with a 3:1 ratio of carbohydrates to protein to replenish glycogen and support muscle recovery.
During race week and on race day, you want to stay ahead of fueling needs:
- Race Week: Carbohydrate loading in the 1-3 days leading up to the event.
- Pre-Race: On the morning of the race, consume a moderate protein, high carbohydrate meal 2-3 hours prior to race start. If needed, top off with a simple sugar carb option like a gel 30 minutes prior to the start.
- During the Race: Regular intake of carbohydrates (60-90 grams per hour) to maintain blood glucose levels and avoid hitting the wall.
Finding the Right Fuel for Your Body
Every athlete is different, and what works for one person might not work for another. Through trial and error, test different fueling options in training, keeping a log of what sat well and what didn’t.
You also want to factor in hydration, adding in electrolyte drinks to prevent dehydration and cramping.
Recovery is Just as Important
Once you cross the finish line, your job isn’t done. Recovery determines how quickly you bounce back and prepare for your next goal. Focus on:
- Nutrition: A mix of carbohydrates and protein within 30 minutes of finishing.
- Hydration: Replenishing fluids and electrolytes lost during the race.
- Rest and Active Recovery: Light movement like swimming or yoga to ease soreness and promote circulation.