Nutrition Tips for Training and Racing

In-training and in-competition nutrition for endurance athletes 

- by coach & triathlete Valerie

Nutrition plays a pivotal role in your training and performance as endurance athletes. To optimize your workouts and ensure you have the energy to reach your goals, it's crucial to pay attention to what you consume before, during, and after your training sessions! Here I dive deeper into in-training nutrition strategies specifically tailored for triathletes and runners, explaining when to take what for optimal fueling and how to prepare for races.

Endurance athletes, such as triathletes and runners, engage in prolonged physical activity, sometimes lasting hours or days even, that requires a steady supply of energy to sustain performance. Carbohydrates serve as the primary and most optimal fuel source during endurance exercise, providing quick, readily available energy to power muscles and maintain performance. During prolonged training sessions or races, the body relies on glycogen stores in the muscles and liver to fuel activity. Consuming carbohydrates during exercise helps replenish these stores, delaying fatigue and improving performance!

In general: the gut needs to be trained to absorb more and more carbohydrates. Therefore, don’t start with 100grams of carb per hour, but start with 25-30 and slowly increase over time. Some athletes consume 30-60 grams, other can tolerate up to 100g per hour! So it is very individual and trial and error is needed to decide what’s your sweet spot.

It is very dependent on the individual how well you can tolerate eating during racing or training. Overall, I prefer eating gluten and dairy free the day before the raise to be sure not to trigger the gut.

The days before

2 days out: start fueling the body with low-fibre, high-carb food. Low fibre, because the body can store up to 2kg (!!) of fibres in the gut, which makes you feel heavy. Make sure to continue eating an adequate amount, not exaggerated, of proteins and fats (20% of your calories). 

Nutrition for Triathletes:

For triathletes, each discipline of swimming, cycling, and running presents unique challenges when it comes to fueling. Here's an idea of when to consume carbohydrates during each phase:

Swimming: Since it's challenging to consume during a swim lap, make sure to have enough carbs in your system from last night’s dinner, breakfast and a pre-race snack such as a banana, Maurten solid or gel.

Cycling: The bike leg of a triathlon is an ideal time to fuel with carbohydrates, as you can easily consume liquids, gels, or bars while riding. Aim to consume carbohydrates every 30-45 minutes to maintain energy levels and sustain performance throughout the ride. Here you want to aim to reach the high-end of your hourly carb intake.

Running: During the run leg, continue fueling with carbohydrates to support your energy needs. Carry gels, carb-rich liquids or energy chews for easy consumption on the go, and aim to take them every 30-45 minutes to prevent fatigue and maintain pace.

During running, the HR is higher and it is harder for the body to digest compared to when e.g. riding a bike. Therefore I recommend using the hours spent on the bike to replenish.

Nutrition Timing for Runners:

For runners, especially those participating in long-distance events, fueling strategies are essential to sustain energy levels and performance. Here's when to consume 

carbohydrates during training runs and races:

Long Training Runs: During long training runs, consume carbohydrates every 30-45 minutes to maintain energy levels and delay fatigue. Experiment with different forms of carbohydrates, such as gels, chews, in addition to sports drinks, to find what works best for you. Also you need to train the gut to be able to absorb more and more. 

Race Day: On race day, follow a similar fueling strategy as during your long training runs. Do NOT try gels you haven’t tried before. Aim to consume carbohydrates every 30-45 minutes to ensure you have the energy to maintain your pace and reach the finish line strong.

Maurten as an Example:

Maurten offers a range of extremely high-quality products, including drink mixes, gels, and bars, designed to provide a high concentration of carbohydrates for endurance athletes. During the bike leg of a triathlon, I use Maurten's drink mix (the 360 has 80g of carbs!) to fuel with liquid carbohydrates, ensuring easy absorption and sustained energy. For runners, Maurten's gels provide a convenient way to consume carbohydrates during training runs and races, supporting your energy needs without causing digestive issues.

I tried a large variety of gels, liquids, chews, sports bars and sports drinks and nothing gives me the same durable energy as Maurten does.

In conclusion, understanding when to consume carbohydrates during training and racing is essential for optimizing performance as endurance athletes. Even the food you eat the days prior to a race count! 

Experiment with different fueling strategies and products to find what works best for you, but NEVER experiment during a race to not upset the gut. Prioritize proper nutrition to enhance your endurance, improve your performance, and achieve your goals.

Happy training!