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Nutrition tips for triathlon
SPRINT
Before
- During the previous time Hidrica with Isotonic Drink or 1 Salts-Electrolyte capsule.
- 1 Energy gel with caffeine 5 minutes before output + water.
Cycling sector, 20km
- A 500ml drum with isotonic drink
- 1 Energy Gel during the first 5kms of the cycling sector and another shortly before starting the race on foot. Each of the gels accompanied with water.
Running sector, 5km
- 1 Energy Gel every 30-45 'depending on your level of demand.
- Each of the gels must be accompanied by water.
After
- Recovery Drink 250ml immediately after the test.
- Isotonic Drink 500ml during the 30 'later.
- Night Recovery Cream 25-50g mixed with 100-200ml of water, 30 'before going to sleep.
OLYMPIC
Before swimming
- During the previous time Hydrater with Isotonic Drink or 1 Salts-Electrolyte capsule
- 1 energy gel with caffeine 5 'Before output + water
Cycling sector, 40kms
- 1 800cl bidon with isotonic drink
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
Running 10km sector
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
- 1 Salts, salts of salts, (depending on heat) accompanied by water.
After
- Recovery Drink 250ml immediately after the test.
- ISOTONIC DRINK 500ML during the 30 ′ later.
- Night Recovery Cream 25-50g mixed with 100-200ml of water, 30 'before going to sleep.
Medium distance
Before swimming
- During the previous time Hydrater with Isotonic Drink or 1 Salts-Electrolyte capsule
- 1 energy gel with caffeine 5 'Before output + water
Cycling sector, 90kms
- 2 800cl drums with Isotonic Drink
- 1 or 2 salts, salts capsules, (depending on heat) accompanied by water.
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
- 1/2 Endurance bar/hour taken to small snacks accompanied by water if you need to take something solid during the test. In that case you should reduce the number of gels.
Running Sector 21km, Half Marathon
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
- 1 or 2 salts, salts capsules, (depending on heat) accompanied by water.
After
- Recovery Drink 500ml immediately after the test.
- Isotonic Drink 500ml during the 30 'later.
- Night Recovery Cream 25-50g mixed with 100-200ml of water or milk, 30 'before going to sleep.
LONG DISTANCE
Before swimming
- During the previous time Hydrater with Isotonic Drink or Energy Drink + 1 Salts-Electrolyte Capsule
- 1 energy gel with caffeine 5 'Before output + water
Cycling sector, 180kms
- 2 or 4 (if there is personal provision) 800cl bidones with sub9 Energy Drink.
- 1 or 2 jumps every hour, salts capsules, (depending on heat) accompanied by water.
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
- 1/2 Endurance bar/hour taken to small snacks accompanied by water if you need to take something solid during the test. In that case you should reduce the number of gels.
Running Sector 42km, Marathon
- 1 Energy Gel every 30-45 'depending on your level of demand. Each of the gels accompanied by water.
- 1 or 2 jumps every hour, salts capsules, (depending on heat) accompanied by water.
After
- Recovery Drink 500ml immediately after the test.
- Isotonic Drink 500ml during the 30 'later.
- Night Recovery Cream 25-50g mixed with 100-200ml of water or milk, 30 'before going to sleep.
