Good hydration starts before any race so ensure that days prior to the race, you are drinking enough water. For your race day fuel, eat a balanced breakfast of carbohydrates, proteins and fats 2-3 hours before the race. This allows enough time to consume enough calories and proper digestion before you’re on the starting line.
30-60 minutes before you hear “Ready, Set Go!”, grab a Naak ULTRA Energy Waffle or Energy Bar to supply 150-300 calories of fuel.
To avoid depleted carb stores, consume 60 grams of carbs per hour after the first 45 minutes of your race. This equates to 1x Naak ULTRA Energy bar and half a bottle of sports drink. If you’re planning on doing an Ironman, target 60-90g of carbs per hour.
On a hot humid race day, aim to intake 0.5-1.0 liters of fluids per hour and 500-1500mg of sodium per liter of liquid but make sure to adjust according to your own sweat rate!
A mix of carbs and protein is the best way to refuel after your triathlon. We recommend consuming 1.25-1.5g of carbs per kg body weight to replenish your glycogen stores. While you should aim for 15-20 grams of protein to repair muscle damage and promote fast recovery. This should be a 4:1 carbs:protein ratio and consumed within 30-60 minutes post training or race.