Triathlon and nourishment: what to eat before, during and after the competition

Nourishment in triathlon: how your diet affects performance

Keeping a healthy and balanced diet, with the right macro-nutrients intake, is essential for improving performance in triathlon. A targeted nourishment is the foundation for facing each phase of the competition with energy and maximizing athletic performance.

Triathlon is one of the most comprehensive and demanding sports, combining three different disciplines – swimming, cycling and running – that test physical endurance, mental strength and the ability to manage energy on a prolonged effort. In a competition like this, just physical preparation is not enough: nutritional strategy plays a key role and make the difference between an excellent performance and a race compromised by energy slumps or gastrointestinal issues. A carefully planned nutritional program, thus, supported by professionals if necessary, allows athletes to arrive prepared at the start, compete each sporting discipline with the right energy and recover effectively at the end of the competition.

At the same time, each triathlon competition is unique and has specific characteristics, and nutritional needs vary depending on the distances to cover. A sprint triathlon, for example, is short and intense, typically including a 750-meter swim, a 20-kilometer bike ride and a 5-kilometer run. In this case, nourishment focuses primarily on the pre-competition breakfast and hydration, with the potential addition of little carbohydrates during the cycling portion. The Olympic triathlon, also known as standard distance, instead consists of a 1,5-kilometer swim, a 40-kilometer bike ride and a 10-kilometer run, and it requires more careful energy and hydration management, before and during the competition, as its overall duration easily exceeds two hours.

For more challenging triathlon distances, such as half Ironman 70.3, which includes a 1,9-kilometer swim, a 90-kilometer bike ride and a 21,1-kilometer run, nutritional strategy becomes very essential: it is necessary to properly distribute carbohydrate, electrolyte and fluid intake throughout the whole race to maintain consistent energy and high performance. Finally, classic Ironman triathlon, with its 3,8-kilometer swim, 180-kilometer bike ride and a full marathon run, requires much more meticulous planning – every meal becomes a means for making sure to have proper endurance, fast recover and prevent sudden energy crashes.

Triathlon: a few nutrition rules for a successful pre and post competition

A nutritional strategy designed to support triathlon is founded on some key principles. Carbohydrates are the main source of energy, proteins support muscle repair, while fats provide sustained energy, particularly useful for long-distance races. Hydration and the intake of electrolyte are also essential to prevent cramps and drops in blood pressure, while vitamins and minerals support metabolism, muscle contraction and overall body functions. The main factor is the combination of all these elements in a balanced way, adapting them to athlete’s individual characteristics, race duration and environmental conditions.

On a practical level, the first step to properly approaching triathlon involves nutrition before competing. Breakfast on the morning of the race should be consumed at least three or four hours before the start and should include a large dose of complex carbohydrates, a more moderate amount of protein and a limited amount of fat and fiber to avoid feeling heavy or the onset of digestive issues. Choosing easily digestible and low-glycemic foods allows for a gradual release of energy, while little amounts of high-glycemic carbohydrates, such as those found in gels or bars, can be beneficial for the next stages. Dinner the evening before the race also plays a relevant role: it should be light, but focused on replenishing carbohydrates, combined with lean proteins and cooked vegetables, to get to the starting position in the morning with optimal energy reserves and a digestive system ready for such effort.

During the competition, nutrition plays a strategic role and varies depending on distances. In short races like sprint triathlons hydration is the primary focus, while in Olympic and Half Ironman distances it’s necessary to regularly sustain more carbohydrates and fluids during the cycling stage and, if necessary, even on the run to prevent performance declines. In long-distance triathlons, such as Ironman, the intake of simple carbohydrates, electrolytes and fluids must be carefully planned, adapting that to the competition pace, weather conditions and individual athlete tolerance, to ensure energy support throughout the entire action.

Post-competition recovery is the final, yet crucial, step of the nutritional strategy. Right after the finish, it’s important to consume a snack rich in carbohydrates and protein to promote glycogen replenishment and muscle tissue repair. Then the main meal, consumed within two hours, should combine complex carbohydrates, lean protein and vegetables to replenish lost energy, micro-nutrients and fluids. Drinking lots of water or beverages rich in electrolyte helps replace the fluids lost during the whole exercise and facilitates full recovery.

Examples of healthy and balanced meals to improve triathlon performance

In short races, such as sprint triathlons, breakfast can consist of a slice of whole-wheat bread with honey or jam, accompanied by low-fat or soy yogurt and fresh fruit, especially banana, and some water or a lightly sweetened drink. The goal in this case is to provide body with a quick and immediate source of energy. During the race, the primary focus goes to hydration by drinking frequent and small sips, while solid carbohydrates may not be necessary.

In Olympic triathlons or half-distance competitions like 70.3, the pre-race breakfast should provide lasting energy. It can include oatmeal porridge with dried fruit, chia seeds, and some cow or plant-based milk, or maybe whole-wheat bread with hummus and avocado for who prefers following a vegan diet, accompanied by fresh fruit such as apple or pear and water or light tea. In the cycling stage, it’s helpful to regularly consume energy gels or bars made of oats and dried fruit, along with electrolyte-rich sporting drinks, and continue hydrating in small sips to maintain energy and concentration.

For long races, like full Ironman, every meal becomes strategic. Dinner the evening before, for example, should include whole-wheat pasta with steamed vegetables, legumes or tofu, while the pre-competition breakfast combines complex carbohydrates, easily digestible fruit and a moderate protein source such as soy yogurt or a vegan protein shake. During the race, athletes can alternate gels, bars and drinks replenishing sodium, potassium and magnesium, and can consume also small snacks such as dates with almonds or puffed rice, depending on individual needs and tolerance.

The post-competition meal instead, consumed within two hours after finishing, can include brown rice with legumes and vegetables, quinoa with vegetables and seeds, or whole-wheat pasta with tofu or chicken, accompanied by protein shakes or soy yogurt and proper hydration, in order to promote correctly muscle recovery and recharge energy levels.

Forte Village Triathlon, the event that combines sport, adrenaline and passion

Nourishment is key for any type of triathlon: a good nutritional strategy indeed supports energy, endurance and recovery, reduces the risk of sudden energy drops during swim, bike or run segments, and facilitates post-competition recovery. And what better opportunity to put these strategies into practice than Forte Village Triathlon, one of the most prestigious international events hosted in the splendid setting of the resort in Santa Margherita di Pula, just right next to some of the most beautiful beaches in South Sardinia?

The edition 2025, scheduled for Saturday, October 25 and Sunday, October 26, will feature courses designed for all levels, from Sprint to Middle distances, including the Relay, allowing athletes to take on a variety of challenges and test their own fitness. The Middle distance consists of a 1,9 km swim in the crystal-clear waters in front of the resort, a 90 km bike ride on closed roads with spectacular views over the Sardinian coastline, and a 21 km run along beaches and historic landmarks. The Sprint, shorter but more intense, is designed instead for who wants to gradually approach the discipline, while the Relay allows multiple participants to share the challenge together.

Registration fees range from €350 + €10 for the individual Middle, €420 + €10 for the Relay, and €100 + €5 for the Sprint until October 15, 2025. The registration fee includes also participation in the post-race BBQ, while athletes companions are entitled to special rates: €32 for adults and €16 for kids, respectively, with the possibility of further discounts on accommodations booked right here in the “most beautiful resort in the world”.

For further information about Forte Village Triathlon or for booking your stay, please call to the number +390709218818 or send an email to holiday@fortevillage.com.

Do you want to experience the emotions of triathlon in a dreamlike setting between sea and nature? Discover Forte Village Resort in Sardinia